Episode 17: Managing Histamine Reactions with Caroline Sherlock

24 Jun

Healthily | 06/24/21

What is histamine, why can too much make us feel unwell, and what can we do about it? If you suffer for seasonal allergies you may already have an awareness of histamine, but did you know that there are plenty of other signs and symptoms that your histamine bucket might be overflowing and contributing to your health concerns? While histamine is a really important part of an appropriate immune response, you can have too much of a good thing.

In this episode I chat to histamine expert Caroline Sherlock about all things histamine, and most importantly, what we can do to keep its levels in check. We cover low-histamine diets, and dig into whether they are actually any good or not. We also look at some of the underlying causes for high histamine including gut health and hormones. Caroline offers an alternative perspective that fits with my own philosophy of avoiding restrictive diets wherever possible, so I was delighted to be able to capture this conversation to share with you.

Thank you Mother Root (www.motherroot.london) for sponsoring this episode of Healthily xx

Caroline’s web address is www.eatdrinklivewell.com

TAKEAWAYs

✔️ What is Histamine?

Histamine is a natural compound in the body that helps with digestion, immune response, and wound healing.
Problems arise when histamine is overproduced or not properly broken down, leading to symptoms like brain fog, fatigue, digestive issues, and allergic-type reactions.

✔️ Histamine Intolerance vs. Mast Cell Activation Syndrome (MCAS):

Histamine intolerance: imbalance caused by genetics, diet, or gut health issues.
MCAS: a rarer condition where mast cells are “trigger-happy,” releasing histamine excessively, causing chronic symptoms.

✔️ The Role of Genetics:

Enzymes DAO (gut) and HNMT (systemic) break down histamine.
Genetic variants can reduce their efficiency. Testing can provide actionable insights.

✔️ Diet and Histamine:

Low histamine diets are often confusing; focus should be on managing the overall “histamine load” rather than complete avoidance.
Common high-histamine foods: aged cheeses, cured meats, fermented foods (yogurt, sauerkraut), red wine, tomatoes, chocolate, avocado, spinach.
Strategy: avoid combining multiple high-histamine foods in one meal.

✔️ Supporting Your Body Naturally:

Foods that naturally reduce histamine and stabilize mast cells:
- Vitamin C-rich foods (red apples with skin)
- Quercetin-rich foods (red onions, apples, asparagus)
- Nettles (tea, pesto, lightly cooked)
- Watercress and capers
Hormones matter: estrogen can increase histamine release, while progesterone stabilizes mast cells. Supporting hormone balance is key.
Gut health is central: a healthy gut lining produces DAO, and a balanced microbiome reduces excess histamine production.

✔️ Supplements and Practical Tips:

Vitamin C is generally safe and effective.
Quercetin, nettle, and certain mast cell stabilizer blends can be used short-term if needed.
Focus first on a broad, nutrient-rich diet and good digestion before relying heavily on supplements.