The Complete Guide to Managing Your Histamines

by Joe Radosevich

If you’ve ever experienced an allergic reaction or witnessed one, you know how inconvenient, frustrating, and sometimes frightening it can be. But have you ever wondered why one person can eat certain foods or drink wine without issue, while another struggles with symptoms like headaches, congestion, or rashes?

At Üllo, we think about these questions a lot—particularly when it comes to wine. The key to understanding these reactions lies in a compound called histamines. Let’s take a closer look at what histamines are, where they come from, and how they affect your body, so you can better manage your exposure and enjoy wine and other foods without discomfort.

What Are Histamines?

Histamines are naturally occurring compounds that play an essential role in your body. They’re part of a group of chemicals known as biogenic amines, which are found in your environment, diet, and even within your own body. In their basic form, histamines aren’t harmful; in fact, they’re critical to your body’s immune response.

The Role of Histamines in Your Body

When your body encounters an allergen—such as pollen, certain foods, or even wine—your immune system releases histamines to combat the perceived threat. Histamines help your body respond by causing inflammation, which is part of the healing process. Unfortunately, sometimes your body overreacts or misinterprets harmless substances as threats. This can lead to unpleasant side effects like:

Headaches or migraines
Skin rashes or hives
Congestion or difficulty breathing
Flushing or swelling

Histamine Tolerance: Why Some People React Differently

Histamine sensitivity isn’t a simple “on or off” switch. Instead, it’s influenced by two main factors: quantity and tolerance.

1. Quantity of Histamines

The amount of histamines your body is exposed to plays a significant role in whether you experience symptoms. Exposure can come from external sources, like foods and beverages, or internal triggers, such as allergens in your environment. The higher the level of histamines circulating in your system, the more likely you are to experience a reaction.

2. Tolerance to Histamines

Each person has a different tolerance to histamines. Some people can handle high levels without any side effects, while others may react to even small amounts. For example, one person might enjoy a glass of red wine with no issues, while another may experience headaches or rashes after just a few sips. This difference comes down to individual capacity for handling histamines.

Your tolerance can also fluctuate based on factors like diet, lifestyle, and overall health. For instance, if your histamine levels are already elevated from seasonal allergies, a glass of wine may push you over your threshold, triggering symptoms.

Where Do Histamines Come From?

Histamines can be found in a variety of sources, both internal and external. Understanding these sources can help you manage your exposure:

Dietary Sources of Histamines

Many foods and drinks contain histamines or trigger histamine release in the body. Common culprits include:

Fermented foods (e.g., cheese, sauerkraut, and yoghurt)
Cured meats (e.g., salami and ham)
Alcohol, particularly red wine
Smoked fish
Certain fruits and vegetables, like tomatoes, spinach, and avocados

Environmental Sources of Histamines

Histamines can also be released in response to allergens in your environment, such as pollen, dust mites, or pet dander. These triggers cause your immune system to release histamines as part of its defence mechanism.

Lifestyle Factors

Stress, lack of sleep, and other lifestyle factors can influence your body’s histamine levels and its ability to process them effectively. Taking steps to reduce stress and improve sleep quality can help manage histamine-related symptoms.

How to Manage Your Histamine Levels

While it’s impossible to eliminate histamines entirely, there are several strategies you can use to minimise their impact and enjoy a better quality of life.

1. Identify Your Triggers

The first step to managing histamines is identifying the foods, drinks, or environmental factors that trigger your symptoms. Keeping a food diary or allergy journal can help you pinpoint patterns and avoid problematic items.

2. Choose Low-Histamine Foods

If you suspect dietary histamines are a concern, try incorporating more low-histamine foods into your meals. Examples include:

Fresh meat and fish
Non-fermented dairy products
Most leafy greens (e.g., kale and lettuce)
Fruits like apples, pears, and watermelon

3. Use a Wine Purifier

Histamines are naturally present in wine, particularly reds, as a by-product of fermentation. A Üllo Wine Purifier can help reduce histamines in your wine, making it easier to enjoy a glass without worrying about side effects. Using patented Selective Sulphite™ technology, Üllo removes both sulphites and histamines while preserving the wine’s natural flavours.

4. Support Your Body’s Histamine Processing

Your body relies on enzymes, like diamine oxidase (DAO), to break down histamines. Certain nutrients, such as vitamin C and B6, can support these enzymes and improve your ability to process histamines. Consider incorporating histamine-friendly supplements into your routine after consulting with a healthcare professional.

5. Reduce Stress

Stress can exacerbate histamine-related symptoms, so finding ways to relax and unwind is essential. Practices like meditation, yoga, and regular exercise can help keep stress levels in check.

Take Control of Your Histamines

Managing histamines can feel overwhelming, but with the right knowledge and tools, it’s entirely possible to reduce their impact on your life. By identifying your triggers, making dietary adjustments, and using products like the Üllo Wine Purifier, you can enjoy the foods and drinks you love without discomfort.

Ready to take the first step? Browse Üllo wine purifiers and discover how they can help you savour every glass, with lesss histamines.