
If You’re Suddenly Reacting To Red Wine & Cheese, This Might Be Why
What Is Histamine & Why It Matters
Histamine is a naturally occurring chemical in the body that plays a role in immune response, digestion and even brain function. It helps regulate stomach acid, keeps us alert and is released during allergic reactions. It’s also found in a wide range of foods – particularly aged, fermented or preserved items, such as red wine, cheese, vinegar, cured meats and even seemingly healthy options like avocado and tomatoes. Under normal circumstances, histamine is broken down by an enzyme called diamine oxidase (DAO), which is produced in the gut. But when DAO levels are low or the histamine load is too high, it builds up in the body, leading to a cascade of symptoms that can appear unrelated on the surface—things like hives, migraines, anxiety, digestive issues, nasal congestion and more.
According to Dr Sejni Pattani, a GP and lifestyle medicine specialist, this can become especially problematic during perimenopause and menopause, when hormonal shifts significantly alter the body’s ability to regulate histamine. “Oestrogen has been shown to increase histamine levels,” she explains. “It also suppresses DAO activity. So, during times of hormonal flux, especially when oestrogen spikes or becomes erratic, histamine levels can increase.” Meanwhile, progesterone, which has a calming, stabilising effect on histamine, steadily declines with age. The result is a perfect storm: high histamine and low progesterone. “This can manifest in a wide range of symptoms that many women never connect to histamine," she says.
The Symptoms To Look For
Because histamine influences so many systems – immune, digestive and neurological – symptoms are often misdiagnosed or dismissed. According to VJ Hamilton, registered nutritionist and functional medicine practitioner, the key is to look for clusters of symptoms, especially those that seem to fluctuate or worsen with hormonal changes or after eating certain foods. Common symptoms include flushing or feeling hot and itchy after eating or drinking, frequent headaches or migraines, digestive symptoms like bloating, gas or acid reflux, and emotional symptoms such as anxiety or heart palpitations. Others may notice a runny nose or sinus congestion, skin rashes or hives, persistent fatigue or restless sleep. “It’s often the combination that gives it away,” VJ says. “A woman might come to me with digestive complaints, insomnia and anxiety. When I dig into her history and symptoms, histamine often connects the dots. Especially if she’s reacting to wine, cheese or fermented foods – and if symptoms ebb and flow with her cycle.”
Why Histamine Sensitivity Worsens In Midlife
While hormonal changes are a large part of the story, they’re not the only factor. As women age, several physiological shifts happen that make histamine intolerance more likely. “By the time women reach their forties or fifties, many have accumulated low-grade gut issues or chronic stress that impair the body’s ability to break down histamine,” says VJ. DAO is produced in the gut lining and, if that lining becomes compromised – due to years of processed foods, alcohol, medications, chronic stress, or conditions like SIBO or IBS – histamine clearance slows dramatically. Additionally, gut permeability increases with age and microbiome diversity declines, both of which create an internal environment where histamine can build up. The liver, which also plays a role in detoxifying histamine, can become sluggish over time, especially if overburdened by toxins, alcohol or nutrient deficiencies. “This is why women suddenly find they can’t tolerate foods they used to eat all the time,” VJ explains. “It’s not just about hormones. It’s about the whole system becoming less resilient.”
How To Get Your Histamine Back On Track…
Start With Gut Health
The gut is your first line of defence against histamine overload. “Around 70% of your immune system is in your gut, and it’s where histamine is both produced and cleared,” says VJ. “Most of the clients I see have underlying gut issues such as leaky gut or a microbial imbalance. A healthy gut helps regulate immune responses and reduces the chance of histamine build-up.” Consider addressing underlying gut issues with the help of a practitioner and be mindful of medications like painkillers or antibiotics that can damage the gut lining.
Be Smart About Food Choices
A short-term, low-histamine diet can be transformative. “It’s not about long-term restriction, but about reducing your histamine bucket while you work on the root cause,” says VJ. Eliminate high-histamine foods like red wine, aged cheese, tomatoes, avocado and fermented foods for two to four weeks, then reintroduce slowly to gauge your personal threshold. “In the meantime, eat fresh, nutrient-dense meals rich in antioxidants and anti-inflammatory fats,” advises VJ.
Support The Liver
Your liver is a key player in breaking down excess histamine. “When it’s sluggish, histamine lingers,” says VJ. She recommends eating plenty of cruciferous vegetables (like broccoli, cauliflower and Brussels sprouts) and bitter greens like rocket to support detox pathways.
Build Stress Resilience
Chronic stress is one of the biggest triggers for histamine release – and one of the most overlooked. “Stress suppresses DAO and puts the body in a hyper-reactive state,” says VJ. “Even with a perfect diet, if your nervous system is stuck in fight-or-flight, histamine intolerance will persist.” Prioritise daily practices like deep breathing, walking in nature, yoga and proper sleep hygiene to reduce your histamine burden.
Use Supplements Wisely
Certain nutrients can help your body manage histamine more effectively. VJ suggests quercetin, vitamin C, magnesium, B6, and DAO enzymes, but cautions against self-prescribing. “These supplements support histamine breakdown, but they’re not a substitute for addressing the root cause,” she says. “Work with a practitioner and introduce them slowly.”
Listen To Your Body
Ultimately, recognising patterns is key. “If your symptoms spike around ovulation or if you react to specific foods every time, that’s your body trying to tell you something,” says VJ. Keeping a symptom and food diary can help you identify connections between food, stress, hormones and how you feel.
Get Tested
While there’s no definitive lab test for histamine intolerance (and your GP will most certainly turn a blind eye), working with a qualified practitioner can help you connect the dots and tailor a plan that works. “Measuring DAO levels via blood can offer some insight, but the results are often inconsistent and don’t always reflect what’s happening at a deeper level,” says VJ. “I’ve seen women come back with supposedly normal DAO levels, but they still react to every glass of wine, avocado or aged cheese. Instead, I take a symptom-based approach, looking at patterns over time, especially in relation to the menstrual cycle, diet and stress levels. Stool analysis, hormone panels and nutrient tests can uncover deficiencies, inflammation or imbalances that might be driving histamine build-up. It's rarely just one thing but, once you identify the underlying drivers, symptoms often improve dramatically.”
For more visit TheAutoimmunityNutritionist.com and follow @DoctorSejni
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