Histamine intolerance (HIT) is an increasingly common metabolic disorder in which the body has difficulty breaking down excess histamine. Histamine is a natural substance that occurs in many foods and is used by the body in various processes, such as the immune system, digestion and the regulation of the sleep-wake rhythm. In people with histamine intolerance, however, an increased intake of histamine can lead to symptoms because the breakdown of this substance is impaired. Typical symptoms are headaches, gastrointestinal complaints, skin rashes or breathing problems. An interesting question in this context is: How do probiotics affect histamine intolerance?
What is histamine intolerance?
Histamine is broken down in the body by the enzyme diamine oxidase (DAO). People with histamine intolerance often have reduced DAO activity or produce too little of this enzyme. This means that excess histamine cannot be broken down properly, which leads to accumulation in the body and causes the typical symptoms. Foods rich in histamine such as aged cheeses, smoked meat, red wine, and fermented foods such as sauerkraut and yogurt are particularly problematic.
How Probiotics Can Help with Histamine Intolerance
Probiotics are live microorganisms that can have a positive effect on the intestinal flora and general health when consumed in sufficient quantities. Our intestines are home to billions of bacteria that are involved in many important processes, including the production and breakdown of histamine.
Probiotics can influence histamine intolerance in two ways:
- Histamine-producing bacteria vs. histamine-degrading bacteria : Not all probiotics are the same. Some types of bacteria produce histamine themselves and could thereby worsen the symptoms of histamine intolerance. These include some strains of Lactobacillus (such as Lactobacillus casei and Lactobacillus bulgaricus ). On the other hand, however, there are probiotic strains that have histamine-degrading effects or have no effect on histamine production. Bacteria such as Bifidobacterium infantis , Bifidobacterium longum , and certain strains of Lactobacillus rhamnosus may be supportive because they restore balance in the gut without producing additional histamine.
- Supporting the gut microbiome : A healthy gut flora is crucial for many functions of the immune and digestive systems. Disturbed gut flora (dysbiosis) can promote the development of histamine intolerance. Probiotics can help restore balance in the gut and reduce inflammation. This can lead to less histamine being produced in the body, while also supporting the breakdown of histamine by strengthening the barrier function of the gut.
Important probiotic strains for people with histamine intolerance
When considering probiotics, it is important to choose the right strains. As mentioned, some types of bacteria can do more harm than good. Here are some of the probiotic strains that may be beneficial for people with histamine intolerance:
- Lactobacillus rhamnosus GG : This strain is considered particularly safe for people with histamine intolerance because it does not contribute to histamine production and at the same time strengthens the intestinal barrier.
- Bifidobacterium longum : This probiotic strain has anti-inflammatory properties and can help regulate intestinal flora without producing histamine.
- Lactobacillus plantarum : Studies show that Lactobacillus plantarum can help lower histamine levels in the gut by reducing histamine production and promoting its breakdown.
Be careful with fermented probiotics
Fermented foods such as sauerkraut, kimchi, kombucha and kefir are rich in probiotics, but at the same time they are also rich in histamine. For people with histamine intolerance, these foods can therefore be counterproductive. Instead, it is advisable to take probiotics in the form of supplements that are specifically designed to avoid histamine-producing strains.
Conclusion: Probiotics and histamine intolerance – a complex interaction
Probiotics can be a valuable supplement for people with histamine intolerance to support the intestinal flora and alleviate the histamine problem. However, it is important to choose the right probiotic strains to avoid additional stress from histamine-producing bacteria. Anyone interested in probiotics for histamine intolerance should rely on high-quality nutritional supplements and ideally consult a doctor or nutritionist to find a solution tailored to their individual needs.
The right choice of probiotics can help reduce symptoms of histamine intolerance and improve quality of life in the long term.
