Diet, Managing Symptoms, Menopause Advice
Ever noticed that certain foods suddenly make you feel flushed, itchy, or bloated during menopause? Maybe you’re experiencing weird headaches, sinus congestion, or even palpitations that seem to come out of nowhere. If this sounds familiar, histamine intolerance could be playing a role in your symptoms.
Let’s break it down, what’s happening, why menopause can make histamine issues worse, and what you can do to feel better. Many women don’t realise they are suffering with it and end cutting out whole food groups to try to feel better.
What is Histamine Intolerance?
Histamine is a natural chemical involved in your immune system, digestion, and brain function. It’s released by certain foods, gut bacteria, and even your own body when you have an allergic reaction. Normally, an enzyme called diamine oxidase (DAO) helps break histamine down, so it doesn’t build up. But if your body struggles to process histamine efficiently, you might start experiencing symptoms like:
Flushing or skin redness
Runny nose or congestion
Headaches or migraines
Bloating, nausea, or IBS-type symptoms
Anxiety or heart palpitations
Menstrual irregularities (before menopause)
Why Does Menopause Make Histamine Intolerance Worse?
Blame it on hormones! Specifically, oestrogen plays a big role in histamine regulation. Oestrogen can trigger the release of histamine from mast cells and at the same time reduces DAO, the enzyme that helps clear it out. In perimenopause and menopause, as oestrogen levels fluctuate wildly, this can lead to histamine build up and all those unpleasant symptoms.
To make matters trickier, progesterone (which has a calming, anti-inflammatory effect) also drops in menopause, making histamine issues even worse. The result? You might find yourself suddenly reacting to foods, drinks, and even your environment in ways you never did before.
How Can You Manage Histamine Intolerance in Menopause?
The good news? There are plenty of ways to reduce histamine load and support your body’s ability to process it. Here are the key strategies:
1. Be Smart About Food Choices
Certain foods are high in histamine or block the breakdown of histamine, so cutting back on these might help:
High-Histamine Foods to Watch Out For
Aged cheeses (sorry!)
Red wine and champagne
Fermented foods (yogurt, kombucha, kimchi, soy sauce)
Cured meats (salami, bacon, prosciutto)
Tomatoes and avocados
Spinach and eggplant
Vinegar-based condiments (mustard, ketchup, pickles)
Histamine-Friendly Foods
Fresh meats and poultry
Leafy greens (except spinach)
Fresh fruits like apples, pears, and blueberries
Gluten-free grains like rice and quinoa
Herbal teas (peppermint, rooibos)
2. Support DAO Enzyme Activity
Since DAO is responsible for breaking down histamine, boosting its activity can be a game-changer. Here’s how:
🔹 Supplements That Help:
DAO Enzyme Supplements – These can be taken before meals to help break down histamine in food.
Vitamin C – A natural antihistamine that supports mast cell stability.
Vitamin B6 – Helps DAO function properly.
Magnesium – Helps regulate histamine release.
Quercetin – A natural flavonoid that calms histamine release (found in onions, apples, and supplements).
3. Balance Your Hormones
Since the histamine-oestrogen connection is so strong, hormone balance is key.
HRT (Hormone Replacement Therapy) – Some women find that HRT helps stabilise histamine-related symptoms, especially if progesterone is included (which has anti-inflammatory effects).
Natural Hormone Support – Managing stress, eating a whole-food diet, and ensuring good sleep can support healthy hormone levels.
It is often helpful to take antihistamines if you are really struggling. These can help reduce the symptoms of histamine intolerance, but it is important to be careful not to take long term.
4. Improve Gut Health
A big chunk of histamine regulation happens in the gut. If your digestion is off, histamine build up can be worse.
Probiotics – But Choose Wisely! Some probiotics (like Lactobacillus casei and Lactobacillus bulgaricus) actually produce histamine, while others (like Bifidobacterium infantis and Bifidobacterium longum) help break it down. Look for low-histamine probiotics.
Digestive Enzymes – Supporting digestion can help your body handle histamine better.
Reduce Alcohol and Processed Foods – These can worsen histamine issues and gut inflammation.
5. Lifestyle Adjustments That Help
Stay Hydrated – Dehydration makes histamine symptoms worse.
Exercise in Moderation – Intense workouts can trigger histamine release, but gentle activities like yoga, walking, or swimming can help regulate it.
Reduce Stress – Stress triggers histamine release! Try mindfulness, meditation, or deep breathing exercises.
Histamine intolerance can be a sneaky but significant issue during menopause. If you’re struggling with unexpected symptoms, it’s worth considering whether histamine is a factor. By making dietary changes, supporting DAO activity, balancing hormones, and improving gut health, you can reduce your symptoms and start feeling more like yourself again.