Alex Iturregui, functional medicine health coach



A low histamine diet is a dietary approach aimed at reducing the intake of foods that are high in histamine or that trigger the release of histamine in the body to help find relief from histamine-related symptoms in people who suffer from Histamine Intolerance and other medical conditions such as MCAS (mast cell activation syndrome); when mast cells are triggered, they release histamine and other mediators. Constant mast cell activation can lead to a steady stream of histamine in the body.


Histamine is a chemical compound made and used everywhere in our body. It is mainly stored in basophils and mast cells. Histamine plays three critical roles, among others: in the stomach to aid the production of gastric acid, which helps to break down and digest food effectively; as a neurotransmitter communicating important messages between neurons in the nervous system; and as an inflammatory response mechanism released among other compounds from mast cells to neutralize offending organisms, including allergens, viruses, and bacteria.

We also consume histamine from foods and beverages and have histamine produced by some of our gut bacteria.

Excess histamine is broken down by two enzymes: diamine oxidase (DAO) in the digestive tract and histamine n-methyltransferase (HNMT) in the central nervous system and cells of diverse tissues throughout the body.


Most healthy people can eat a diet filled with high-histamine foods without any problem, but if DAO and HNMT enzymes are not working correctly, histamine will accumulate in the body. Eventually, you will develop histamine intolerance.

Finding the underlying root cause/causes of your histamine intolerance, such as gut health issues, poor nutrition, hormone imbalances, environmental toxins like mold, inflammation, genetic predisposition, or other medical conditions such as MCAS, is crucial for understanding if you will need adhering to a histamine diet indefinitely or if there is room for flexibility.

It is crucial to identify and address your underlying root causes with the help of a healthcare practitioner. They will also help you make the necessary lifestyle modifications to manage your histamine intolerance better and have a more inclusive diet.


    • Allergies (IgE reactions)/Food and Environmental Sensitivities

    • DAO and HNMT Deficiencies (genetic polymorphisms)

    • High Histamine-Rich Foods

    • Leaky Gut (increased intestinal permeability)

    • Mast Cell Activation Syndrome (MCAS)

    • SIBO (small intestinal bacterial overgrowth)



   • Abdominal Pain

   • Acid Reflux

   • Acne

   • Anxiety

   • Bloating

   • Brain Fog

   • Constipation or Diarrhea

   • Crawling Skin Sensations

   • Dizziness or Vertigo

   • Eczema

   • Fatigue     

   • Flushing

   • Headaches/Migraines

   • Heart Palpitations     

   • Hives (Urticaria)

   • High Blood Pressure

   • Irregular Menstrual Cycles

   • Itchy Eyes, Tearing

   • Low Blood Pressure

   • Migraines

   • Mood Swings

   • Nasal Congestion

   • Nausea

   • PMS

   • Rashes

   • Rosacea

   • Seasonal Allergies

   • Sleep Disturbances

   • Sneezing, Runny Nose

   • Symptoms of Asthma

   • Tinnitus (Ringing in the Ears)