Histamine Intolerance or Digestive Imbalance? Why It’s Not Always What You Think
Lately, more and more women I work with are telling me they feel reactive to a growing list of foods—bone broth, sauerkraut, avocados, spinach, even leftovers. The common thread? Histamine.
Histamine intolerance is often blamed on the food itself — but what if the real issue isn’t the histamine, but your body’s ability to handle it?
In this post, we’ll explore why gut health plays a much bigger role than you might think in histamine sensitivity, and how supporting your digestive system may help you tolerate foods you once had to avoid.
What is Histamine—and Why Does Your Body Need It?
First, it’s important to know that histamine is not the enemy.
It’s actually a vital chemical messenger that plays a role in:
Regulating stomach acid for digestion
Supporting immune system responses
Communicating messages within the brain and nervous system
In a healthy system, histamine is produced, used, and then broken down efficiently — primarily by an enzyme called DAO (diamine oxidase) in the small intestine.
The problem starts when there’s either too much histamine in the body or not enough DAO enzyme to break it down.
When that happens, histamine can build up, triggering symptoms that can feel random, confusing, and frustrating.
Why Gut Health Matters More Than You Think
Many people assume histamine issues mean they have to start cutting out food after food.
But a deeper root cause often lies within the gut.
Here’s how digestion impacts histamine:
DAO Enzyme Production: DAO is made in the lining of your small intestine. If your gut is inflamed (think: leaky gut, dysbiosis, chronic constipation), your body may struggle to make enough DAO.
Sluggish Digestion: When digestion slows down, food sits longer in the gut, giving histamine more time to accumulate.
Constipation: If you’re not having regular, healthy bowel movements, histamine (and other toxins) can be reabsorbed back into the bloodstream instead of being eliminated.
Liver & Lymphatic Burden: A sluggish liver or lymphatic system can also impair the body’s ability to clear histamine effectively.
Bottom line: When your gut isn’t functioning optimally, histamine can become harder for your body to manage—even if your food choices stay the same.
Common Signs of Histamine Sensitivity That May Start in the Gut
You might not immediately connect these symptoms to digestion, but they often go hand in hand:
Bloating or digestive discomfort
Skin issues like itching, rashes, or hives
Nasal congestion or post-nasal drip
Headaches or migraines
Anxiety or feeling “wired but tired”
Irregular bowel movements (constipation, diarrhea, or both)
Fatigue or brain fog
If you notice some of these symptoms, it doesn’t automatically mean you need to cut out all histamine-containing foods.
It might mean your digestive system needs some extra support to function the way it was designed to.
Gentle First Steps to Support Histamine Balance Through Digestion
The goal isn’t to fear food — it’s to build a stronger foundation so your body can naturally manage histamine.
Here are a few gentle steps you can start with:
Chew your food thoroughly and eat slowly: Digestion starts in the mouth, and giving your body time to prepare enzymes can make a big difference.
Support stomach acid naturally: Bitters, lemon water before meals, or apple cider vinegar (if tolerated) can gently encourage stomach acid production.
Heal and soothe the gut lining: Incorporate foods that are rich in glutamine (like cabbage or bone broth if tolerated) and reduce inflammatory foods.
Focus on daily elimination: Regular bowel movements are crucial for clearing histamine. Hydration, magnesium-rich foods, and fiber can help.
Manage stress: Stress slows digestion and can worsen gut inflammation. Even small daily calming practices (deep breathing, gentle walks, or grounding) can be powerful.
These steps might seem simple, but when done consistently, they can create a noticeable shift in how your body processes food—and histamine.
You Don’t Have to Cut Everything Out
If you’re feeling overwhelmed or stuck, I want you to know this:
You are not broken.
And you don’t have to live in fear of food forever.
Sometimes the answer isn’t eliminating more foods—it’s rebuilding trust in your digestion so that your body can handle what life throws at it.
If this resonates with you, my Digestive Reset Program is designed to help you take those first gentle steps toward better digestion, reduced food reactions, and a stronger, more resilient gut.
Together, we’ll focus on empowering your body from the inside out—without overwhelm, fear, or extreme restrictions.
