What is IBS?

Irritable Bowel Syndrome (IBS) is one of the most common digestive complaints, affecting approximately 20% of the population. The true figure may be much higher, as research suggests only 30-50% of those with IBS actually seek medical help.

Up to 80% of IBS sufferers report that food is a trigger for symptom flare-ups. While most trigger foods are related to their FODMAP content, non-FODMAP foods can also cause issues. One often overlooked trigger? Histamine-rich foods, which may affect as many as 50% of people with IBS.

Histamine: Friend or Foe?

Histamine, when present in the right amounts in a healthy gut, actually plays several beneficial roles:

1. Supports gut motility – Helps maintain appropriate muscle contractions in the bowel, preventing constipation or diarrhea
2. Enhances immune response – Can be released during an immune response to defend the gut from pathogens
3. Promotes digestive enzymes – Supports gastric enzyme secretion, a key factor in gut and digestive health

However, when histamine levels become elevated, they can trigger a wide range of digestive and non-digestive symptoms.

High-Histamine Foods to Watch

If you have IBS and suspect histamine intolerance, consider monitoring your reaction to these common high-histamine foods:

Aged and Fermented Foods

• Aged cheeses (Parmesan, Gouda, Roquefort)
• Fermented vegetables (Sauerkraut, Kimchi)
• Miso and soy sauce
• Vinegar (especially balsamic and red wine vinegar)
• Yogurt and kefir

Alcoholic Beverages

• Red wine
• Beer
• Champagne
• Cider
• Fortified wines (sherry, port)

Certain Fruits and Vegetables

• Tomatoes
• Spinach
• Avocado
• Strawberries
• Bananas
• Citrus fruits

Processed and Smoked Meats

• Salami and pepperoni
• Ham (especially smoked)
• Bacon and sausages
• Prosciutto and other cured meats

Seafood

• Tuna, mackerel, sardines
• Anchovies and herring
• Smoked fish
• Shellfish (shrimp, crab, lobster)

Leftover or Slow-Cooked Foods

• Stews and soups
• Casseroles
• Slow-cooked meats
• Foods kept in the fridge for multiple days

The Histamine-IBS Connection Explained

When histamine levels become excessive in an already disturbed gut, problems can arise through several mechanisms:

• Microbiome imbalance: Increase in histamine-producing bacteria
• Enzyme deficiency: Reduced levels of diamine oxidase (DAO), the enzyme that breaks down histamine
• Intestinal permeability: “Leaky gut” allows more histamine to enter the bloodstream
• Muscle stimulation: Inappropriate stimulation of gut muscles, causing cramping
• Acid production: Over-secretion of gastric acid, leading to irritation, heartburn, and reflux
• Nerve sensitivity: Activation of sensory nerves, causing pain and urgent bowel movements

These mechanisms explain why histamine can contribute to IBS symptoms, particularly in IBS-D (diarrhea-predominant IBS). Histamine’s interaction with mast cells, which are located close to nerves in the gut lining, can also increase pain perception and nerve sensitivity in the bowel.

Natural Support for Histamine Balance

Managing histamine levels naturally can make a significant difference in IBS symptoms. Our premium supplement formulations include:

• Quercetin + Nettles – A powerful natural antihistamine that calms the immune response + blocks histamine receptors to reduce reactivity
• Vitamin C – Supports DAO function to help degrade excess histamine
• Bromelain – Enhances quercetin absorption while providing anti-inflammatory benefits
• NAC – Calms mast cells and reduces inflammation
• DAO Enzymes – Directly breaks down histamine in the digestive tract

Shop the Histamine Balance Collection – Formulated specifically for those with histamine sensitivity and IBS.

What This Means For You

If you have IBS and find that traditional treatment approaches or low-FODMAP diets aren’t providing complete relief, histamine sensitivity could be worth investigating with your healthcare provider.

Schedule a complimentary clarity call with Krystal to discover testing options and gut healing plans that may be right for you.