Low-Histamine Lifestyle Basics

Simple ways to reduce your overall “histamine load”

These are not just clinical strategies I share with clients — they’re the same foundations I lean on daily as I navigate perimenopause with a much more reactive immune system than I’ve ever had before.

Over the past couple of years, learning to really listen to my body has been essential. Through tracking symptoms, foods, environmental exposures, stress levels, and — crucially — where I am in my cycle, I’ve started to see clear patterns. There are times in my month when my system is far more sensitive, when foods I usually tolerate suddenly tip me into symptoms, or when environmental triggers feel amplified. At other times, my tolerance is noticeably better.

These low-histamine lifestyle basics help me lower my overall “bucket load,” so I’m not constantly on the edge of a reaction. They give me a sense of steadiness and control in a phase of life that can otherwise feel unpredictable. It’s not about restriction or fear — it’s about understanding my body’s signals, adjusting where needed, and creating a bit more breathing space for my immune system.

When your body is already more reactive — whether due to perimenopause, stress, gut issues, or mast cell sensitivity — lowering everyday histamine exposure can help keep your “bucket” from overflowing. This isn’t about perfection. It’s about reducing the total load so your system has more breathing space.

🥦 1. Focus on Fresh, Simply Prepared Foods

Histamine builds up in foods as they age, ferment, or are highly processed.

Generally better tolerated options:

• Freshly cooked meat, poultry, and fish

• Eggs (if tolerated)

• Most fresh vegetables (except spinach, tomatoes, aubergine for some)

• Gluten-free grains like rice and quinoa

• Fresh herbs instead of aged or fermented sauces

Helpful habits:

• Cook from fresh where possible

• Freeze leftovers straight away instead of keeping them in the fridge for days

• Defrost quickly and cook promptly rather than leaving foods to sit

🧀 2. Be Aware of High-Histamine and Histamine-Liberating Foods

You don’t always need to remove these completely, but they’re common triggers when your system is already overloaded.

Often higher in histamine:

• Aged cheeses

• Cured or processed meats (salami, ham, bacon)

• Smoked fish

• Vinegar-heavy foods and pickles

• Fermented foods (sauerkraut, kimchi, kombucha)

• Leftovers stored for several days

Histamine liberators (encourage your body to release histamine):

• Alcohol (especially wine, beer, champagne)

• Tomatoes

• Strawberries

• Chocolate

• Shellfish

Tolerance is individual — this is where tracking really helps.

🍷 3. Rethink Alcohol

Alcohol is a triple hit: it contains histamine, triggers its release, and blocks the enzyme (DAO) that helps break histamine down.

If symptoms have increased in your 40s, consider:

• Reducing frequency rather than feeling you must quit entirely

• Choosing lower-histamine options (some people tolerate clear spirits better than wine or beer)

• Avoiding alcohol during the most reactive parts of your cycle

• Never drinking on an empty stomach

🦠 4. Support Gut Health (Gently)

Your gut helps regulate immune responses and break down histamine.

Supportive basics:

• Eat regular meals to support digestion

• Include fibre from vegetables, fruits (as tolerated), seeds, and whole foods

• Manage constipation — slow transit can increase histamine load

• Be cautious with fermented foods if you’re very reactive; they’re not always helpful in histamine issues

This is very individual, and more is not always better — especially during flares.

😴 5. Prioritise Sleep and Nervous System Calm

Stress and poor sleep can make mast cells more reactive.

Simple but powerful:

• A consistent wind-down routine at night

• Gentle movement like walking, yoga, or stretching

• Breathing exercises or relaxation practices

• Building small recovery moments into the day

In perimenopause, your nervous system is often already under pressure — calming it can reduce symptom intensity.

🧴 6. Reduce Environmental Histamine Triggers

If you’re prone to allergic-type symptoms, lowering background exposure can help.

• Keep windows closed on high pollen days

• Shower and change clothes after being outdoors in peak pollen seasons

• Use fragrance-free skincare and cleaning products

• Be aware of mould in damp areas of the home

You’re aiming to lower the total immune burden, not just food triggers.

📅 7. Track Symptoms With Your Cycle

For many women in perimenopause, reactivity isn’t the same all month.

You might notice:

• Certain weeks where foods are less tolerated

• Increased skin, sinus, or gut symptoms at specific cycle phases

• Alcohol being much less tolerated pre-period or around ovulation

Tracking helps you be more flexible — perhaps being stricter during high-reactivity phases and more relaxed at other times.

💊 8. Work With Professionals — Especially for Severe Reactions

Low-histamine strategies can support symptom management, but they don’t replace medical care.

If you:

• Have had anaphylaxis

• Carry EpiPens

• Experience breathing difficulty, throat swelling, or severe systemic symptoms

You should always be under medical supervision. Nutrition and lifestyle can support the bigger picture, but safety comes first.

The Most Important Part: This Isn’t Forever or All-or-Nothing

A low-histamine approach is often most helpful as a short-term stabilising strategy, not a lifelong ultra-restricted diet. The goal is to calm the system, understand your patterns, and slowly widen your tolerance where possible.

In perimenopause, your body is changing — not failing. With the right support, knowledge, and self-awareness, you can work with it rather than constantly feeling blindsided by it.