Tired and Foggy After 50? How a Low-Histamine Diet May Help

If you’ve ever been hit with a wave of fatigue after eating—especially with fare such as leftovers, cheese or wine—it might be a sign that your body has an intolerance to histamine. In fact, histamine overload can lead to a flurry of mysterious symptoms including brain fog, headaches, digestive issues, rashes and itchy skin. And it becomes more common in women as we age. Keep reading to learn how the new trend of following a low-histamine diet can help you feel better.

What exactly is histamine?

We’ve all heard about anti-histamine medicines that help around allergy season. But what really is histamine? In simple terms, histamine is a chemical messenger that’s stored in some of our cells, including our immune cells. And it works in a number of ways. For example, when the body senses it is being attacked by inhaling pollen, our cells release histamine, which triggers inflammation and changes like swelling or sneezing to try to protect us.

We can also get histamine in our body by eating high-histamine foods (or foods that trigger a histamine release inside the body), such as fermented sauerkraut or aged cheeses and certain other dairy products.

6 symptoms of histamine intolerance

While histamine is often helpful, problems can occur when we have too much of it or we can’t get rid of it as it accumulates inside the body. Some common symptoms of histamine intolerance or higher levels of histamine content in the body include:

• Fatigue
• Dizziness
• Migraines
• Low blood pressure
• Digestive problems (acid reflux, belly bloating, loose stool)
• Allergic reactions (hives, rashes, swelling, itching)

Your gut helps determine histamine sensitivity

“There are certain gut bacteria that either make a lot of histamine or prevent the breakdown of histamine; so the gut microbiome plays a really big role,” explains Christine Maren, DO, a certified menopause provider. For example, when the digestive enzyme DAO (diamine oxidase) isn’t working properly in the body, a histamine intolerance can develop. The condition of leaky gut also increases histamine in the body.

Age plays a factor too. Dr. Maren says, “As women go through perimenopause, the gut microbiome changes in a way that encourages greater histamine production and less breakdown.” Just how big of a problem is this? Dr. Maren says, “Histamine is a very common issue, especially around perimenopause because of the hormonal fluctuation.” That’s when switching to a low-histamine diet can help.

What is a low-histamine diet?

Like it sounds, a low-histamine diet is where you mindfully choose to eat foods that are naturally low in histamine and limit or avoid foods that are naturally high in histamine. This can reduce the buildup in your system and relieve symptoms. But it can take some trial and error to feel your best.

When people have a gluten allergy like celiac disease or are allergic to strawberries, it’s easy to pinpoint exactly what foods need to be removed. But when someone is sensitive to histamines, it can be a slower process since many complex factors are at play.

Who benefits from a low-histamine diet?

“The diet is most beneficial for those with diagnosed histamine intolerance or unexplained allergy-like symptoms that don’t respond to typical treatments,” says Gail Clifford, MD, Medical Doctor/Consultant at ARRC LED in Orlando, FL.

Alison Mitchell, a clinical naturopath in Australia, says, “I work a lot with people who benefit from supporting their histamine issues.” Her typical patients: “Women with endometriosis, IBS, premenstrual dysphoric disorder, bladder pain, brain fog and cyclical migraines.”

A low-histamine diet works especially well for women over 50

There’s a reason why women often turn to a low-histamine diet more than men. Mitchell explains, “There is a strong hormonal connection to histamine issues because when estrogen levels peak, it can drive histamine up.” She adds, “Women experiencing perimenopause often experience histamine-related issues for the first time, as estrogen fluctuates dramatically before the menopausal transition.” She says this can lead to medical mysteries and “new, bizarre symptoms such as itchy ears, brain fog, worsened digestive symptoms, migraines and hay fever.”

In addition, Dr. Maren says, “Progesterone stabilizes histamine. Unfortunately, progesterone is the first hormone to go on vacation in perimenopause.” She adds, “Too little estrogen isn’t good for the immune system, which can create issues too.”

The benefits of a low-histamine diet

“A low-histamine diet is a tool that can be very helpful in reducing symptoms,” says Toxic Superfoods authorSally K. Norton, who has overcome several chronic health issues with the help of dietary interventions.

“But avoiding histamine is not a cure. That’s because it doesn’t fix the underlying problems,” cautions Norton. So be sure to get checked and then treat root-cause issues, such as leaky gut or toxic mold exposure, while trying out a low-histamine diet for a couple months to see if symptoms subside. Norton says, “The foods containing histamine may be major drivers of symptoms—and once these foods are reduced or eliminated from the diet, the ability to tolerate histamine can be regained.”

It’s also important to note that this eating approach is not about perfection. “The goal of a low histamine diet is not to cut out histamines in food completely,” reports Peter Rowe, MD, who treats chronic fatigue patients at Johns Hopkins. “The goal is to pay attention to what foods are making you symptomatic and try to eat foods that contain smaller levels of histamine whenever possible.” This might be on a short-term basis of a couple months to relieve temporary symptoms or on a long term basis to manage ongoing diseases.

Foods to enjoy on a low-histamine diet

People with histamine intolerance should focus on eating unprocessed, whole foods that are naturally low in histamine. That includes foods such as:

• Fresh meat and salmon (flash frozen is okay)
• Most non-citrus fruits
• Most fresh veggies
• Olive oil and coconut oil
• Almonds
• Flax and chia seeds
• Soft, non-aged dairy, such as butter, cream cheese, ricotta and mozzarella
• Gluten-free grains like rice and quinoa

Foods to avoid on a low-histamine diet

If you suspect you have problems with histamine, be mindful of high histamine levels in food. Consider steering clear of these foods:

• Aged cheese, such as parmesan and blue cheese
• Beer and wine
• Dried fruit
• Avocado, kiwi and citrus fruit
• Wheat (gluten)
• Eggplant, squash, tomato and spinach
• Peanuts, walnuts and cashews
• Fermented foods, such as sauerkraut and yogurt
• Canned fish and canned legumes
• Processed, aged meats
• Leftovers that have not been frozen
• Pickled foods

More ways to feel better when dealing with histamine issues

There is no clear test for histamine intolerance (HIT). Talk to your doctor or dietician for guidance, and consider these extra tips as you experiment with a low-histamine diet.

• Keep a food journal to track your symptoms and reactions to different foods.
• Listen to your body. Everyone reacts to histamine differently.
• Avoid nutrient deficiencies. When following an elimination diet or cutting out a lot of foods, you may become prone to vitamin shortfalls. Dr. Clifford says, “It’s important to ensure adequate intake of nutrients— calcium, vitamin D and protein—to support bone and muscle health.”
• Consider hormone support. Dr. Maren says, “I often prescribe progesterone for my patients who have high histamine.”

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This story was originally published October 2, 2025 at 1:00 PM.