Are you ready to hit the reset button?

Histamine plays a role in our immune and digestive systems, and helps our neurological function.

Our body naturally produces this chemical, but it can also be found in food.

Some people are less tolerant of histamine – as they have too much of it in their system. This may be because they lack an enzyme called diamine oxidase (DAO), which breaks down histamine in the body.

People may lack DAO due to interference by medications or if they have a gut disorder. Some foods also block the release of DAO, such as coffee and chocolate. 

So how common is it? A 2020 review noted some researchers estimate histamine intolerance affects 1 to 3 per cent of the population.

However given research into this area is still relatively new, the incidence may increase as more is understood about the issue and diagnostic tools improve.

There are no standard blood tests to identify intolerance, so an elimination diet is the “gold standard” to identifying a problem. This involves removing high-histamine foods, histamine liberating foods and DAO blocking foods from your diet and slowly adding them back in, one at a time. This should be done under the guidance of  a qualified nutritionist, naturopath or dietitian who specialises in food intolerances.

Unlike allergies, you may be able to tolerate a certain amount of histamine, but once when you reach beyond a threshold, you’ll develop symptoms.

Symptoms include:

  • Headaches + Migraines

  • Skin irritations ( acne, pimples, itching, eczema, redness, blotching)

  • Diarrhoea

  • Sinus problems

  • Fatigue

  • Hives

  • Digestive problems

  • Nausea or vomiting

  • Dizziness.

The list of foods to avoid/moderate is quite extensive, so when you cut out certain foods, you really need to ensure you still have nutritional balance in your diet, otherwise you’ll miss out on some key macro + micro nutrients. For example, if you follow a low-histamine diet you may not have certain fruits and veg such as spinach, strawberries, tomatoes and oranges; which are a great source of Vitamin C. So, you need to increase intake of low histamine fruits and vegetables that contribute to vitamin C intake such as broccoli, capsicum, white and sweet potatoes. In addition to this, you’ll want to consume foods that are high in Quercetin; an antioxidant that that possesses antihistamine effects. It is found naturally in lots of foods, but red onions, broccoli and and green apples are the safe go to’s with a low histamine diet.


Histamine intolerance and the dietary protocols that need to be put in place go well beyond a social media or blog post. If you think this is an issue for you, or you need assistance with cleaning up you diet, get in contact to book a consult with me when I return mid June.

If you have been experiencing any of the above symptoms, there may be other underlying issues at play, but it doesn’t hurt to test out an elimination diet.

Whether you think you might have histamine in tolerance or just looking to clean up your diet and hit the reset button - then check out my simple 6 Day Low Histamine Nutrient Boost Body Reset Plan. 

I’ll be honest with you, it’s not as exciting as my usual plans and recipes, and there’s a little prep involved at the beginning and middle of the week, but once it’s done, you’ve got yourself a freezer full of healthy foods to help you hit the reset button , all while flooding the body with nutrients 👊 . I’ve taken the guess work out for you, follow the instructions below, no need to remember anything - just only consume what’s detailed in the plan :).

  • please note, the roobios almond latte is totally optional, it’s to have in place of coffee or a hot chocolate.

  • You could also double the qty’s for each meal so that you don’t have to prep twice in a week.

  • If you do follow the plan to a tee I’d love to hear your feedback, simply download the PDF or save the images below to your desktop or device

Rhian Hunter