Hi my friends!
Today, I’m excited to dive into a topic I’ve never touched on before: mast cell activation and histamine overload. Discovering the role of histamines was a game-changer for me! I used to have greek yogurt with strawberries and peanut butter for breakfast every morning, and canned tuna salad on a bed of greens with apple cider vinegar for lunch, only to be met with severe brain fog, anxiety, and dizziness after eating. I really had no clue why. When I learned that fermented foods, strawberries, peanuts, and canned fish were high in histamines, I decided to delve deeper into the research and I learned that many of my random symptoms were likely linked to a histamine response. By being mindful of my histamine intake, learning lifestyle tricks, and incorporating supplements recommended by my doctor, my life has changed dramatically so I wanted to share what I’ve learned!!
Understanding Mast Cell Activation and Histamine Overload
Mast cells are a type of immune cell that play a crucial role in our body’s defense mechanisms. They release histamines and other chemicals during allergic reactions and inflammation. For some individuals (especially us sensitive gals), these cells can become overly active, leading to a condition known as mast cell activation syndrome (MCAS).
Histamine is a compound involved in several bodily functions, including regulating stomach acid and influencing the immune response. However, when histamine levels become too high, it can lead to a range of symptoms that are not always obvious but can significantly impact your quality of life :/
Common Symptoms of Histamine Overload
Histamine overload can manifest in various ways, including:
Skin reactions: Hives, itching, or flushing
Digestive issues: Bloating or nausea
Respiratory problems: Nasal congestion, sneezing, or asthma-like symptoms
Headaches or migraines
Fatigue or dizziness
Rapid heart rate, tight chest (the feeling of anxiety)
Foods to Include for Histamine Management
Adopting a histamine-friendly diet can help manage symptoms. Here are some foods generally considered low in histamine and beneficial for those with histamine intolerance:
Fresh meats and poultry: Avoid processed or cured varieties
Fresh fruits: Apples, pears, and berries are usually well-tolerated!
Non-citrus vegetables: Leafy greens, zucchini, and sweet potatoes
Gluten-free grains: Rice, quinoa, and millet
Herbal teas: Green, peppermint, and ginger can be soothing!
Foods to Limit or Avoid
Some foods are high in histamines or trigger their release and should be minimized, especially if consumed together:
Aged cheeses: Parmesan, cheddar, and blue cheese
Processed meats: Ham, salami, and bacon, canned fish
Fermented foods: Sauerkraut, yogurt, soy sauce, and kombucha, apple cider vinegar
Certain vegetables: Tomatoes, spinach, and eggplants
Alcohol: Especially wine and beer, which can be high in histamines
*I will note that when I want these foods or am going out to eat, I will take an over the counter antihistamine and it has majorly helped me. I’ll never deprive myself of my favorite foods or cravings, I just find ways to enjoy them in a way that my body will also enjoy!
Additional Strategies for Managing Histamine Overload
Stay Hydrated: Drinking plenty of water helps to flush excess histamines from your system
Consider Supplements: Supplements like Vitamin C and Quercetin can help stabilize mast cells and reduce histamine levels (always consult with a healthcare provider before starting any new supplements :) )
Manage Stress: Chronic stress can exacerbate histamine intolerance. Stress can be from psychological factors, yes, but it can also be from getting overheated, under-eating, over-exercising, etc. Techniques such as deep breathing, mindfulness, listening to guided meditation, and regular low impact exercise is what works best for me!
This is simply my personal experience and what has helped me, so take it as you will. Not everyone needs to follow a histamine-friendly diet “just because,” but if you’re eating healthy foods yet still struggling with unexplained symptoms, it might be worth exploring!
Lastly, I just made these “frozen cookie dough bites” that make the perfect little snack to have with coffee, mid-day, or post meal. The heat in LA is getting to me so these are just perfect, you have to make!
2 cups oat or almond flour
2 scoops vanilla pea protein (I use Further Food, code PAIGE)
1/2 cup nut butter
4 tbsp maple syrup
2 tsp vanilla extract
1/2 cup almond milk
pinch of salt
mini chocolate chips (measure with your heart)
Depending on the flour, protein powder, and nut butter you use, you may need to adjust measurements slightly. Put batter in a parchment lined baking dish, flatten, freeze, and cut into bit size pieces. Store in fridge or freezer and grab when the cookie dough cravings hit!
Reminder that paid subscribers get weekly cycle aligned meal plans so if that is of interest to ya:
See ya Sunday!
xx Paige