Histamine Intolerance: Foods That Help Your Body Break It Down

What to Know Before You Try to Conceive: Root-Cause Fertility Support + One Real Story

If you landed on this blog, I’m guessing you’ve been dealing with a random mix of symptoms that don’t totally add up: headaches around your period or ovulation, bloating no matter what you eat, skin flare-ups and rashes that come and go, maybe even allergy-like reactions that never show up on an allergy test.

So you went to Google and found endless lists of everything you’re supposed to cut out: wine, cheese, chocolate, leftovers, tomatoes… basically all the things that make life fun.

But histamine intolerance isn’t actually about how much histamine you’re taking in. It’s about your body struggling to break it down. Which means the real question isn’t “what should I stop eating?” — it’s “how can I help my body do its job better?”

That’s where food becomes part of the solution. Yes, it’s smart to avoid the big histamine triggers for a while, but it’s just as important to focus on the nutrients and foods that support your enzymes, your gut, and your hormones so your body can get back to handling histamine on its own.

Why Food Matters for Histamine Intolerance

Histamine intolerance isn’t about your body making too much histamine — it’s about not breaking it down efficiently. Normally, enzymes like DAO (diamine oxidase in your gut) and HNMT (in tissues) clear out histamine once it’s done its job.

But if you’re low in nutrients, dealing with gut inflammation, or stuck in an estrogen-histamine loop, those enzymes get sluggish. That’s when histamine builds up and you get symptoms like:

• Migraines around your cycle

• Bloating and reflux after meals

• Skin flare-ups (hives, eczema, redness, flushing)

• PMS that feels unmanageable

• Allergy-like symptoms that don’t show on tests

The good news? Food can help.

Foods That Support Histamine Breakdown

Vitamin C–Rich Foods

Vitamin C helps degrade histamine and supports DAO.

• Bell peppers

• Kiwi

• Strawberries

• Broccoli

Copper-Containing Foods

Copper is a key cofactor for DAO enzyme activity.

• Cashews

• Sesame seeds

• Sunflower seeds

• Organ meats (liver is the richest source)

Magnesium-Rich Foods

Magnesium calms mast cells (which release histamine) and supports hormone balance.

• Pumpkin seeds

• Spinach

• Black beans

• Avocado

Zinc-Rich Foods

Zinc supports gut healing and immune balance, reducing histamine overload.

• Oysters

• Beef

• Chickpeas

• Hemp seeds

Fresh, Low-Histamine Produce

Freshness is key — leftovers and aged foods spike histamine.

• Apples

• Pears

• Blueberries

• Mango

• Carrots, zucchini, cucumbers, sweet potatoes

The Real Goal: Restore, Don’t Restrict

A low-histamine diet is meant to give your system breathing room, not to eliminate foods forever. By focusing on nutrients that fuel DAO, heal the gut, and balance hormones, you can restore your body’s natural ability to clear histamine.

That’s where functional testing (like HTMA) helps us see which minerals are depleted and how to personalize your plan.

Histamine intolerance isn’t permanent. With the right support, your body can get back to doing what it’s designed to do: break histamine down and keep symptoms in check.

The Bottom Line

You don’t have to “wait and see” when it comes to your fertility. 

By checking hormone balance, micronutrients, and whole-body health before TTC, you can save yourself months—or even years—of stress and uncertainty.

If you want a personalized plan that looks at your entire health picture, apply to work with us here.

We’ll uncover what’s going on, create a clear path forward, and give you the confidence that you’re doing everything you can to prepare your body for pregnancy.

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And you're ready to understand your body in a way no one has ever explained before…

Then it’s time for something different.

Apply for Flourish Formula here and let’s start uncovering what’s really going on inside your body—so you can finally move forward with clarity, confidence, and actual results. Ready to find out if histamine is part of your symptoms? Apply here.

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