High histamine can show up as flushing, itching, hives, headaches, nasal congestion, heart palpitations, anxiety, and digestive upset. Whether you’re exploring histamine intolerance or supporting mast cell balance, this guide covers diet, supplements, probiotics, and lifestyle strategies many people use to find relief.
Common Symptoms & Clues
Skin: itching, hives, flushing, eczema flares
Head & sinuses: headaches, sinus pressure, nasal congestion
Other: temperature intolerance, menstrual sensitivity, exercise or heat-triggered flares
Tip: Symptoms that worsen after certain meals (fermented, aged, or leftover foods) or alcohol may point toward histamine load issues.
Low-Histamine Eating: Foods to Choose & Limit
Diet is the first line for most people. Histamine content varies by freshness, storage, and fermentation level. Aim for simple, fresh meals and limit leftovers (or freeze the extra right away).
Foods Generally Lower in Histamine
Fresh meats & poultry (cook or freeze the day you buy)
Fresh white fish (previously frozen is often better tolerated)
Most fresh vegetables: zucchini, carrots, cucumbers, sweet potatoes
