Seasonal allergies can feel relentless—arriving right when the weather warms up and spoiling the fun of enjoying the outdoors. Most people reach for an antihistamine (hello, Benadryl, Zyrtec, Claritin) to get relief, but what if we could reduce histamine naturally? Have you ever wondered why histamine is causing these issues in the first place?

What Is Histamine, Anyway?

Histamine isn’t a villain— histamine is a bioactive amine produced in the body (Comas-Basté et al, 2020). It’s actually your immune system’s way of keeping your family safe. Think of it as the “mom alert” of your body, immediately sounding the alarm when something unfamiliar (like pollen or dust) shows up uninvited (Temple & Temple, 2022).

To handle these allergen “intruders,” your body sends out mast cells, which are basically tiny piñatas full of histamine. When triggered, they burst open and sprinkle histamine everywhere (Temple & Temple, 2022). This histamine release can leave your family dealing with symptoms like:

• Congestion, sneezing, and endless nose-wiping
• Itchy, watery eyes
• Sinus pressure
• Skin redness or hives
• Headaches or that infamous mom brain fog (Temple & Temple, 2022)

The real trouble starts when there’s too much histamine floating around, causing inflammation overload and making allergy season feel like it lasts forever.

Why Does Histamine Build Up?

Normally, your body breaks down excess histamine using an enzyme called diamine oxidase (DAO). However, DAO production can decrease when your gut health isn’t optimal, allowing histamine to accumulate (Temple & Temple, 2022; Schnedl & Enko, 2021). Factors like leaky gut, nutritional deficiencies, and gut bacteria imbalance all play a role. Some people are born with an inability to produce enough DAO enzyme. When DAO can’t keep up, histamine piles up, intensifying allergic reactions. 

So, instead of solely blocking histamine reactions with medication, let’s look at reducing histamine naturally—starting with what you eat! 

Reducing Histamine Through Your Diet

Histamine doesn’t only come from our immune system—it’s also hiding out in many of the foods we eat daily. Reducing dietary histamine intake is key to managing allergy symptoms because it lowers the overall histamine burden your body must handle (Comas-Basté et al., 2020). 

However, the goal isn’t just to cut out problematic foods completely—it’s essential to replace them with nutritious alternatives. 

Simply removing too many foods without thoughtfully chosen replacements can lead to nutritional gaps, especially for growing kids. Instead, swap higher-histamine options for healthier, histamine-friendly foods. By doing this, you’ll give your immune system some much-needed breathing room, keep your family well-nourished, and help make seasonal allergy symptoms easier to manage.

Foods Naturally High in Histamine (Limit or Avoid):

• Fermented dairy (aged cheese, yogurt, kefir)
• Fermented veggies (sauerkraut, kimchi, pickles)
• Cured or fermented meats (sausages, salami, pepperoni)
• Alcohol (wine, beer)
• Fermented soy (tempeh, soy sauce, miso)
• Vinegar-based foods
• Canned or smoked fish
• Certain veggies (tomatoes, eggplant, spinach)
• Fermented grains (sourdough bread)

In addition to foods naturally high in histamine, it’s also important to limit or avoid foods that trigger histamine release or interfere with DAO enzyme production, such as:

• Citrus fruits (oranges, lemons)
• Cocoa/chocolate
• Walnuts, peanuts
• Bananas, pineapple, 
• Legumes
• Additives (benzoates, sulfites, nitrites, food dyes)
• Alcohol, black tea, energy drinks (Temple & Temple, 2022)

Simple Swaps to Lower Your Histamine Load:

Instead of focusing on what to avoid, let’s embrace delicious alternatives you can enjoy:

• Swap bananas for applesauce or pumpkin.
• Replace spinach with kale.
• Swap strawberries for blueberries, blackberries, or cherries.
• Replace marinara sauces with garlic, olive oil, herbs, or butternut squash sauce.
• Trade dairy milk for coconut or hemp milk.
• Replace soy sauce with Bragg’s coconut aminos.
• Swap eggplant for summer squash.
• Choose simple, fresh meals instead of leftovers.
• Replace walnuts, cashews, and peanuts with pistachios, macadamia nuts, or almonds.
• Trade dairy or soy cheeses/yogurts for Violife cheese or coconut yogurt.
• Replace processed meats (hot dogs, bacon, salami) with grass-fed meats, pasture-raised chicken, or wild-caught fish.
• Swap kombucha for herbal tea.
• Avoid processed food; choose simple proteins and veggies.

LEARN MORE: Understanding Histamines and Eczema

Foods and Nutrients That Help Reduce Histamine:

• Vitamin C-rich foods: bell peppers, kiwi—helps lower histamine naturally and reduces inflammation (Biggs et al., 2010).
• Quercetin-rich foods: onions, apples, broccoli, green tea—calms mast cells and reduces histamine release (Temple & Temple, 2022).
• Vitamin D: supports DAO enzyme function and stabilizes mast cells, reducing overall histamine load (Biggs et al., 2010). Learn more in [What’s the Link Between Vitamin D and Allergies?].
• Magnesium-rich foods: pumpkin seeds, avocados, spinach—supports DAO enzyme production and helps reduce inflammation associated with allergies (Bener et al., 2013).

Easy Family-Friendly Meals for Histamine Balance:

• Breakfast Ideas: 
  • Blueberry-coconut smoothies, 
  • Chia pudding with coconut milk, 
  • Oatmeal with apples and cinnamon.
• Lunch Ideas: 
  • Chicken salad wraps with diced cucumber, lettuce, and a drizzle of olive oil,
  • Quinoa & veggie bowl topped with sautéed zucchini, carrots, and kale
• Dinner Ideas: 
  • Lentil pasta with butternut squash sauce and garlic shrimp stir fry
  • Grass-fed beef burgers with avocado and grilled zucchini
  • Roasted chicken with sweet potatoes and kale salad.

Need some extra allergy support?

Check out our spring allergy survival kit for kids

Check out our allergy survival kit for adults

Final Thoughts: A Balanced Approach to Histamine

Remember, histamine itself isn’t bad—balance is key. Simple dietary swaps, gut health support, and the right nutrients can help manage histamine naturally, reducing allergy symptoms without long-term reliance on medication.

References

• Biggs, L., Yu, C., Fedoric, B., Lopez, A. F., Galli, S. J., & Grimbaldeston, M. A. (2010). Evidence that Vitamin D(3) promotes mast cell-dependent reduction of chronic UVB-induced skin pathology in mice. Journal of Experimental Medicine, 207(3). https://doi.org/10.1084/jem.20091725
• Bener, A., Ehlayel, M. S., Bener, H. Z., & Hamid, Q. (2013). Vitamin D deficiency as a strong predictor of asthma in children. International Archives of Allergy and Immunology, 160(2). https://doi.org/10.1159/000343446
• Comas-Basté, O., Sánchez-Pérez, S., Veciana-Nogués, L., Latorre-Moratalla, M., & Vidal-Carou, M. C. (2020). Histamine intolerance: The current state of the art. Biomolecules, 10(8), 1181. https://doi.org/10.3390/biom10081181
• Temple, A.-M., & Temple, J. (2022). Ending the eczema epidemic: Surprising solutions to transform your child’s skin from within [Kindle edition].
• Schnedl, W. J., & Enko, D. (2021). Histamine Intolerance Originates in the Gut. Nutrients, 13(4), 1262. https://doi.org/10.3390/nu13041262