I started exploring histamine intolerance because of my personal experience with rosacea and my journey to heal it. In a previous post, I explained what histamine intolerance is and highlighted its signs and symptoms. If you haven’t checked it out, I recommend reading it first, as it provides the groundwork for today’s topic: the connection between leaky gut and histamine intolerance.
In the earlier post, I discussed the significance of avoiding foods that produce histamine and the benefits of including foods and supplements that naturally help lower histamine levels in the body. However, the root cause is often linked to your gut. As you know, I’m all about identifying and addressing root causes, so you can enjoy a healthier, happier life!
This post will cover the basics of leaky gut and its link to histamine intolerance (among other conditions), along with some of my favorite tips and recipes for healing your gut.
**What is Leaky Gut?**
For long-lasting, vibrant health, I truly believe that Hippocrates was right: it all starts in the gut.
Our digestive system doesn’t just break down and absorb the food we eat; it also acts as a critical barrier, protecting us from pathogens, bacteria, and other toxins.
In a healthy gut, food is broken down into small particles, and thanks to the selective permeability of the gut, essential nutrients like vitamins, minerals, and water pass through to our body. This process is safeguarded by tight junctions between intestinal cells. When operating well, these junctions allow good nutrients to pass while keeping harmful substances out.
Unfortunately, many people experience damage to this barrier, which leads to leaky gut syndrome—a condition where these tight junctions become too loose. This allows unwelcome substances to escape from the gut into the body, prompting an immune response.
Histamine plays a role in the immune system, so you can see how gut health and histamine intolerance might be related. Some warning signs of leaky gut include:
(For more detailed information on leaky gut, be sure to read another post I’ve shared on this topic.)
**What Causes Leaky Gut?**
There are various potential causes of leaky gut, which I’ll list here. If you notice any of these risk factors coupled with symptoms like histamine intolerance, it’s wise to take steps to support and heal your digestive system.
**The Relationship Between Leaky Gut and Histamine Intolerance**
As mentioned earlier, when the intestinal barrier is compromised and unwanted substances enter the body, it can trigger an immune response. This reaction might tell the body’s mast cells to release histamine. With frequent occurrences, the body may struggle to break down and eliminate histamine efficiently, especially in those lacking DAO, an enzyme essential for this process.
Another aspect tying gut health to histamine intolerance is the health of the mucosal barrier that lines your digestive system. This barrier not only protects your intestinal cells from irritants but also contains mast cells, which produce histamine. If the mucosal lining is damaged, these irritants may reach the intestinal wall, triggering more histamine release.
Thus, maintaining a healthy intestinal barrier and a strong mucosal lining is crucial to prevent excessive histamine production every time you eat.
**Tips for Healing Leaky Gut**
Thankfully, our bodies are resilient! The cells lining your gut are replaced approximately every three days, meaning you can see results quickly. While this post summarizes the “5 Rs” of gut healing in detail, here are some of my top quick tips:
1. **Eliminate Gut Irritants**
Start by removing items causing irritation and inflammation. While this varies for everyone, common culprits include sugary foods, allergens, alcohol, excess caffeine, and some medications. If you react to multiple foods, consider working with a health professional to identify your triggers through an elimination diet.
2. **Try Bone Broth**
This tip is one of my favorites—it’s simple and delicious. Make a large batch of bone broth to sip on, especially in winter. The collagen and nutrients can soothe and heal your gut.
3. **Consider Digestive Enzymes**
Not everyone will need these, but if you experience reflux, burping, or gas, they may help. Digestive enzymes aid in breaking down food for better digestion.
4. **Support Your Microbiome**
Since imbalances in your microbiome can contribute to leaky gut, focus on supporting it. Include probiotic-rich foods like homemade coconut milk yogurt, supplements, and enjoy a variety of plants and prebiotics. Research suggests that eating 30+ different plant types each week supports a healthy microbiome.
5. **Incorporate Gut-Loving Foods and Drinks**
Healing your gut isn’t just about eliminating bad foods; it’s also about introducing healthy ones. Foods rich in antioxidants, vitamin C, and other nutrients can help heal your gut and reduce inflammation—turmeric is especially helpful. Try my Skin Brightening and Gut Healing Golden Elixir, packed with nutrients to help you glow from the inside out.
6. **Balance Stress and Rest**
Chronic stress can worsen leaky gut. Find ways to manage stress and ensure you get enough rest. Walker and I find a simple breathing exercise to be calming. I’ve also written extensively about improving sleep quality, which you can explore here.
As always, I hope this encourages you to be proactive about your health and give yourself the care you need. Your gut (and skin!) will thank you!
Xo Joy
