Could Lowering Histamine Levels Reduce Your Migraine Frequency?

Could Lowering Histamine Levels Reduce Your Migraine Frequency?


As someone who frequently experiences debilitating migraine attacks, you may be searching for effective ways to reduce their frequency and severity. One potential avenue to explore is the link between histamine levels and migraine attacks. By understanding the role of histamine in migraine attacks, identifying histamine triggers, and implementing strategies to lower histamine levels, you may be able to find relief from migraine attacks.

Understanding the Role of Histamine in Migraines

Histamine is a neurotransmitter that plays a crucial role in various bodily functions, including the regulation of sleep, the immune response, and the dilation of blood vessels. Research has suggested a connection between histamine and migraine attacks, with evidence showing that histamine intolerance may contribute to migraine attacks.

  • Studies have found a correlation between histamine intolerance and migraine attacks, with individuals who experience migraine attacks also exhibiting increased histamine levels or impaired histamine metabolism.
  • Histamine receptors, specifically the H1 and H2 receptors, have been identified as potential culprits in triggering migraine attacks. Activation of these receptors can induce neuroinflammation and dilation of blood vessels, which are both associated with migraine attacks.

Identifying Histamine Triggers

In order to effectively reduce migraine frequency by lowering histamine levels, it is important to identify and avoid histamine triggers. These triggers can vary from person to person, but some common food triggers that are high in histamine include:

  • Alcohol: Alcohol, particularly red wine, is known to contain high levels of histamine and can trigger migraine attacks in susceptible individuals.
  • Fermented foods: Foods such as aged cheese, sauerkraut, and yogurt undergo fermentation, which can lead to increased histamine levels. For some individuals, consuming these foods can result in migraine attacks.
  • Cured or processed meats: Meats like salami, bacon, and ham are often cured with additives that contribute to histamine formation. Avoiding these meats may help reduce histamine levels and decrease the risk of migraine attacks.
  • Citrus fruits: While citrus fruits are generally considered healthy, they can be potential triggers for migraine attacks in individuals with histamine intolerance. This is due to their ability to release histamine or inhibit enzymes involved in histamine breakdown.
  • Chocolate: Chocolate contains a compound called theobromine, which can stimulate histamine release and trigger migraine attacks in susceptible individuals. Limiting chocolate consumption may be beneficial for histamine regulation.
  • Shellfish: Shellfish, such as shrimp and crab, are known to contain high levels of histamine. For individuals with histamine intolerance, consuming shellfish may lead to migraine attacks.

Some individuals may experience migraine attacks shortly after consuming these foods, indicating a potential histamine intolerance. Keeping a food diary can help track your intake and identify potential triggers.

In addition to food triggers, external factors can also increase histamine levels and contribute to migraine attacks. Environmental factors, such as allergens or pollutants, can trigger histamine release, as can seasonal changes. It is important to be aware of these triggers and take steps to minimize exposure when possible.

Diagnostic Tools for Histamine Intolerance

Recognizing the symptoms of histamine intolerance is crucial for accurately identifying the connection between histamine levels and migraine attacks. While some symptoms may overlap with migraine symptoms, certain signs may indicate a histamine reaction. These can include:

  • Itching or hives: An allergic response to histamine can manifest as itchiness or hives on the skin. If you frequently experience these symptoms alongside migraine attacks, it may suggest histamine intolerance.
  • Abdominal pain or bloating: Histamine intolerance can also affect the gastrointestinal system, leading to symptoms such as abdominal pain, bloating, or diarrhea.
  • Headaches or migraine attacks: One of the hallmark symptoms of histamine intolerance is frequent headaches or migraine attacks. If you notice a correlation between histamine-rich foods or environmental triggers and your migraine attacks, it may indicate histamine intolerance.
  • Rapid heart rate: Histamine can cause an increase in heart rate. If you frequently experience a racing heart or palpitations alongside migraine attacks, it may be worth exploring histamine intolerance as a potential contributor.
  • Flushing or redness of the skin: Histamine release can cause blood vessels to dilate, resulting in flushing or redness of the skin. This symptom, combined with migraine attacks, may suggest histamine intolerance.

Consulting with a healthcare professional is essential for confirming a histamine intolerance and ruling out other potential causes for your symptoms. Allergy testing and other diagnostic tools may be recommended to assess your histamine levels and metabolism.

Strategies for Lowering Histamine Levels

Once you have identified histamine triggers and confirmed histamine intolerance, implementing strategies to lower histamine levels can be beneficial in reducing migraine frequency. One approach is adopting a low-histamine diet, which involves avoiding or minimizing high-histamine foods and incorporating foods that may help regulate histamine levels. Some examples include:

  • Fresh fruits and vegetables: Opt for fresh fruits and vegetables as they are generally low in histamine and provide important nutrients to support overall health.
  • Lean meats and fish: Choose lean cuts of meat and fresh fish, as they generally have lower histamine levels compared to cured or processed meats.
  • Quinoa and rice: These grains are low in histamine and can serve as nutritious alternatives to higher-histamine grains like wheat or rye.
  • Herbs and spices: Certain herbs and spices, such as turmeric and ginger, have anti-inflammatory properties and may help regulate histamine levels.

In addition to dietary changes, certain supplements and medications may be considered to support histamine regulation. Natural remedies such as quercetin, vitamin C, and probiotics have been suggested to help reduce histamine levels. However, it is important to consult with a healthcare professional before starting any supplements or medications.

Managing Migraines Alongside Histamine Reduction Efforts

While lowering histamine levels may help reduce migraine frequency, it is important to understand that it may not eliminate migraine attacks entirely. Adopting complementary strategies to manage migraine attacks alongside histamine reduction efforts can provide holistic support. Consider incorporating the following into your migraine management routine:

  • Stress reduction techniques: Stress is a common trigger for migraine attacks. Exploring stress reduction techniques such as meditation, deep breathing exercises, or yoga can help minimize stress-related migraine attacks.
  • Adequate sleep: Poor sleep or irregular sleep patterns can contribute to migraine attacks. Aim for 7-9 hours of quality sleep per night and establish a consistent sleep schedule.
  • Regular exercise: Engaging in regular physical activity has been shown to have a positive impact on migraine frequency. Choose activities that you enjoy, such as walking, swimming, or cycling, and aim for at least 30 minutes of exercise most days of the week.

Monitoring and Tracking Progress

To assess the effectiveness of your histamine reduction efforts and migraine management strategies, it is important to monitor and track your progress. Keeping a migraine and histamine diary can help you document migraine frequency, intensity, and duration, as well as any dietary changes or histamine triggers encountered. This diary can also be valuable when discussing your progress with healthcare providers during medical consultations, as they can provide guidance and make adjustments to your treatment plan based on the tracked data.


The connection between histamine levels and migraine frequency offers a potential avenue for reducing the impact of migraine attacks on your daily life. By understanding the role of histamine in migraine attacks, identifying histamine triggers, implementing strategies to lower histamine levels, and maintaining a holistic approach to migraine management, you may be able to reduce the frequency and severity of migraine attacks. Remember to consult with healthcare professionals and individualize your approach to find the most effective solutions for your specific needs.

Jenny from Migraine Buddy

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