It’s a fascinating fact that before puberty, if you are born male, you are more at risk from childhood allergies, but that after puberty those born female are more likely to suffer from conditions relating to immune function including allergies and autoimmune conditions. (1,2)
 
It’s also reported that many people experience an onset, worsening or sometimes remission from eczema and IBS symptoms at certain times in the menstrual cycle or life stage e.g. pregnancy and menopause.
 
Have you ever considered why? 
 
Studies have hinted at the interaction of the neurotransmitter, histamine, and the hormones, oestrogen, and progesterone.  Today’s article, the fourth in my ‘histamine’ series, explores this emerging topic and includes: 

• Histamine a quick review.
• Oestrogen, progesterone, and the menstrual cycle
• Oestrogen, progesterone, and histamine, how might they interact? 
• Histamine levels linked to the menstrual cycle.
• Histamine and pregnancy
• Menopause and histamine imbalance
• My recommendations for keeping histamine in check.

 
Histamine, a quick overview
Histamine is a compound that acts as both a neurotransmitter and an immune system messenger. It is responsible for a range of roles, including immune response, vasodilation (the widening of the blood vessels), and stomach acid production.  Whilst histamine is vital for protecting the bodies against infection and supporting wound healing, too much histamine can lead to various health issues. 
 
 For more detail on how this might link to digestive health, skin conditions or autoimmunity, please see my previous articles, links below.
 
Oestrogen, progesterone, and the menstrual cycle
 
The menstrual cycle is an intricate ballet of hormonal fluctuations, depending on distinct phases, going from menstruation to the follicular phase, ovulation and finally the luteal phase.  During this cycle levels of sex hormones, including oestrogen, progesterone, luteinising hormone, and follicular stimulating hormone, rise and fall with the aim to prepare the body for pregnancy.
 
Oestrogen is a group of sex hormones (estrone, oestradiol and estriol) that plays a key role in the development and functioning of the female reproductive system. Less well considered is the fact that oestrogen also impacts bone health, cardiovascular function, cognitive function, and the modulation of the immune system.  Oestrogen levels are at their highest during the follicular phase, between the first day of a period and the next ovulation (days 1-14).  Oestrogen is primarily excreted from the body following detoxification via the liver. Some oestrogen is, however, recycled and remains in circulation which may lead to oestrogen levels being proportionately higher at some times. 
 
Progesterone, another vital hormone, works in step with oestrogen to regulate the menstrual cycle and prepare the body for a potential pregnancy.  It also plays a role in thermoregulation (cooling you down or keeping your warm), skin health, brain function, and vitally has anti-inflammatory actions.  Progesterone levels are highest during the Luteal phase of your cycle. This is the phase directly after ovulation which lasts until your next cycle begins. 
 
Oestrogen, progesterone, and histamine, how might they interact? 
 
Research suggests that histamine levels are influenced by the hormonal fluctuations that happen during the menstrual cycle. 
 
Oestrogen has been demonstrated to encourage release of histamine from mast cells. This may explain the increase in symptoms such as allergies, migraines and eczema during the follicular phase, reported by many. (1)
 
Some studies, have indicated that oestrogen may not just trigger mast cells to produce histamine  but may also downregulate the production of DAO (diamine oxidase), one of the enzymes that breaks down histamine in the gut. (3,4)
 
Some studies suggest that progesterone may slow mast cells from releasing histamine. (5)
 
Histamine levels linked to the menstrual cycle.
 
A useful, but basic summary, particularly in relation to the topic we are discussing today is the fact that oestrogen can stimulate histamine production and progesterone is anti-inflammatory.  If we know that oestrogen levels are highest during the follicular phase and progesterone’s are highest in the luteal phase, then we can start to consider whether a person’s own symptoms can be mapped to their cycle.  
 
It is important to note that whilst some do report an increased sensitivity to histamine during certain phases of their cycle, many do not. 
 
Histamine and pregnancy
Hormone levels are increased during pregnancy and for those sensitive to histamine, an increase in skin or digestive issues may be experienced at that time. Morning sickness can also be related to histamine’s role in stomach acid production. 
 
On the other hand, during pregnancy the immune system is naturally heightened, which for some results in remission from eczema or other symptoms for the duration of the pregnancy. 
 
Menopause and histamine imbalance
 
The menopause marks the end of the reproductive years and is characterised by a host of hormonal changes including the reduction of oestrogen and the almost total cessation of progesterone production. 
 
Remember, oestrogen can induce histamine production whereas progesterone counter acts the effect with its anti-inflammatory role. So, during the menopause when progesterone levels are almost nil, but oestrogen continues to be produced, the scene is set for histamine load to be higher, and many menopause symptoms are directly related to this, including: 

• Hot flushes. Vasodilation triggered by histamine. 
• Disturbed sleep caused by histamine’s role in the sleep/wake cycle.
• Mood swings and anxiety. High levels of histamine may disturb overall neurotransmitter balance leading to anxiety and mood swings.
• Digestive issues. Reflux, bloating and stomach aches can be linked back to histamine’s role in stomach acid production.
• Skin issues, particularly eczema. Over production of histamine leading to severe eczema flares in susceptible individuals.

 
My recommendations for keeping histamine in check.

1. If you still have a cycle, track it and any symptoms you may experience. Do you find that they get worse at the same point in your cycle each month? The follicular phase (days 1-13) is when oestrogen levels are at their highest and when you might experience worse symptoms.
2. If you identify that you have more premenstrual, perimenopausal, menopausal, skin, autoimmune or digestive symptoms during the follicular phase, consider how you might be able to lower your overall histamine load. 
   1. Food sources - Ensuring you don’t have too many high histamine foods at the same time or close together, might help lower the histamine load. HOWEVER, histamine can be found in many foods and there are many, many contradicting food lists available on the internet. Eliminating more and more foods is not the answer and could be very dangerous for your health. Consulting with a nutrition professional is recommended. Follow this link for a list of common high-histamine foods. 
   2. Reduce any alcohol consumption so that your liver has the capacity to process the oestrogen rather than send it off for recycling.
   3. Stress can increase your histamine load. What 10-minute activity could you do every day that helps with self-care and lowers your stress levels?
3. Vitamins C and B6 are thought to help regulate histamine. Common food sources include:
   1. Vitamin C: red pepper, parsley, orange, lemon, cooked broccoli, cauliflower, Brussels sprouts
   2. B6: poultry salmon and chickpeas.
4. Find out how your genetics may impact your relationship with histamine but also your hormones. The Lifecode Gx Histamine Intolerance and Hormones tests can help unravel where you might need additional nutrition and lifestyle support.  As a Lifecode Gx practitioner I can offer this testing as part of my practice. Click here to find out more.

 
If on medication, please speak to your GP/consultant before making any changes to your diet. 
 
 
If you are interested in histamine and its impact on symptoms, this article is the second in a series I am currently publishing covering.  The series in total will include:

1. What is the histamine and eczema/dermatitis link? (Already published, view using the link)
2. What’s the histamine and gut health connection? (Already published, view using the link)
3. What is the histamine and auto-immune conditions link? (Already published, view using the link)
4. Histamine and oestrogen – why histamine may trigger skin and gut issues at the menopause. (Today's article) 
5. Histamine Intolerance is it really a thing? 

 
Sign up for my news to receive the published articles straight to your inbox. 
 
Read more by clicking below to see my previously published articles: 

• Motivated to change but struggling to stay on track? Tips for long term transformation.

• Symptoms but no idea what’s triggering them? Here are some tips to unravel the mystery.  
• Top Tips for Eating for the Planet without Compromising Your Nutrition 
• I want to eat more plant-based but pulses give me terrible digestive issues
• What is the atopic march?
• Why is eczema/atopic dermatitis itchier at night?
• You’ve been diagnosed with an atopic condition, but what does that mean? 
• Atopic dermatitis/eczema – a chronic condition that effects all ages 
• The skin microbiome, the key to good skin health  
• Autumnal Allergies – Yes, it is a thing
• If one-size-fits all diets worked, don’t you think we would have the magic formula by now? 
  
  

Who Am I? 
I’m Jessica Fonteneau, the Eczema and Digestive Health Nutrition Expert. I’ve worked with hundreds of clients to help them change their diets, better manage their flares, and find relief.
 
My vocation is to help those with eczema and digestive issues, because I have suffered with these interlinked conditions since I was 6 months old, and I truly know what it is like to experience these debilitating conditions. 
 
Every client I have ever worked with has their own triggers and ideal nutrition. There is no such thing as ‘one-size-fits-all’. Whether you work with me one-to-one or use my guided tools, my objective is to help you uncover what works best for you, so that you take back control and experience relief. 
 
My guided programmes are only suitable for adults as children have very specific nutrition requirements. I do, however, work with many child clients as part of my clinic. 
 
I also offer two free communities for adults caring for children with eczema and digestive symptoms, feel free to come and join us and get some well-deserved support. 

• Free community for adults with skin and/or digestive issues
• Free community for carers of children with skin and/or digestive issues

 
To easily keep up with my articles, masterclasses, ebooks and online programmes and receive exclusive access to early bird offers, sign-up to my newsletter.  
 
Interested in what I do and who I am? Go to my website: www.jessicafonteneaunutrition.com
 
References: 

1. Chen W, Mempel M, Schober W, Behrendt H, Ring J. Gender difference, sex hormones, and immediate type hypersensitivity reactions. Allergy Eur J Allergy Clin Immunol. 2008;63(11):1418–27. 
2. Pali-Schöll I, Jensen-Jarolim E. Gender aspects in food allergy. Curr Opin Allergy Clin Immunol [Internet]. 2019;19(3). Available from: https://journals.lww.com/co-allergy/Fulltext/2019/06000/Gender_aspects_in_food_allergy.12.aspx
3. McCallion A, Nasirzadeh Y, Lingegowda H, Miller JE, Khalaj K, Ahn SH, et al. Estrogen mediates inflammatory role of mast cells in endometriosis pathophysiology. Front Immunol. 2022;13(August):1–15. 
4. Afrin LB, Dempsey TT, Rosenthal LS, Dorff SR. Successful mast-cell-targeted treatment of chronic dyspareunia, vaginitis, and dysfunctional uterine bleeding. J Obstet Gynaecol (Lahore) [Internet]. 2019 Jul 4;39(5):664–9. Available from: https://doi.org/10.1080/01443615.2018.1550475
5. Chiarella SE, Cardet JC, Prakash MPHYS. Sex Steroid Receptors and Signaling Airway Epithelial Cells Airway Smooth Muscle Cells The Mononuclear Phagocyte System Innate Lymphoid Cells Eosinophils Unresolved Clinical Questions and Future Directions. 2021; 

 

When you think of histamine, you don’t always correlate it with autoimmune conditions, even if you know that those illnesses are all about the immune system and inflammation which is driven by histamine. 
 
Today’s article, the third in my ‘histamine’ series, focuses on autoimmune conditions,  and the article includes information on:  

• Histamine’s involvement in autoimmune conditions
• Histamine and the gut/immune axis
• The autoimmune conditions that are most likely to involve a strong histamine response. 
• My top tips for managing histamine in relation to autoimmune conditions.

 
Histamine’s involvement in autoimmune conditions
Autoimmune conditions are a diverse group of illnesses, which all involve a person’s own immune system mistaking its own tissues as a foreign invader, triggering an immune response, inflammation and ultimately tissue damage. 
 
There are a whole host of different autoimmune conditions, affecting diverse parts of the body, including Type 1 Diabetes, rheumatoid arthritis, psoriasis, Inflammatory Bowel Disease and Multiple Sclerosis, amongst many others. As an aside, many people mistakenly think that eczema/dermatitis is also an autoimmune condition, but whilst the immune response is involved, it doesn’t actively attack the skin. 
 
The precise causes of autoimmune diseases are complex, multifactorial, immunological, and often genetic. Recent research has highlighted histamine’s role in the development and exacerbation of autoimmune conditions (1) and whilst it can’t be blamed solely for triggering autoimmunity, it can act as a catalyst, amplifying immune responses and promoting the inflammation which subsequently leads to tissue damage. 
 
For those who are histamine intolerant, have disruptions in the genetic pathways for the breakdown and removal of histamine, or who may be experiencing a temporary high histamine load, the accumulation of histamine in the bloodstream can trigger a range of symptoms such as headaches, hives, digestive issues and may also exacerbate autoimmune condition specific symptoms.
 
Research has even pointed to histamine intolerance as being linked to autoimmune conditions onset due to the constant low-grade inflammation triggered by the molecule’s presence.  Long-term exposure to histamine may lead to an over-stimulated immune system, which can lead to dysfunction and reactivity. (1–3)
 
Histamine can stimulate the production of pro-inflammatory cytokines, signalling molecules that promote inflammation.  In some cases cytokine production can become excessive, leading to the chronic inflammation so characteristic of autoimmune conditions. (4,5). This can also lead to a condition called Mast Cell Activation Syndrome, that I will address in a future article. 
 
Histamine and the gut/immune axis
The gut plays an important role in the immune system and recent research has highlighted histamine’s role in influencing this axis along with modulating dysbiosis and the health of the gut wall (leaky gut). (6)
 
See my previous article for further detail.
 
Which are the autoimmune conditions that are most likely to involve a strong histamine response.
 
Whilst histamine is involved in all autoimmune conditions to one extent or another, there are some conditions that are particularly histamine related, these include: 

• Rheumatoid arthritis (RA). A chronic inflammatory disease mainly affecting the joints. 
• Systemic Lupus Erythematosus (SLE). A complex autoimmune disease that affects multiple organs and systems. 
• Multiple Sclerosis (MS). Characterised by immune attacks on the central nervous system leading to demyelination of nerve fibres. 
• Inflammatory Bowel Disease (IBD). Encompassing Crohn’s Disease and Ulcerative Colitis. 
• Hashimoto’s Thyroiditis. An autoimmune condition affecting the thyroid gland. 
• Coeliac disease. An autoimmune condition triggered by the consumption of gluten.
• Psoriasis. An autoimmune skin condition involving the fast proliferation of skin cells with high levels of inflammation.
• Ankylosing Spondylitis. A type of arthritis that mostly affects the spine.
• Sjogren’s Syndrome.  Primarily affecting the salivary and tear glands.

 
My top tips for managing histamine in relation to autoimmune conditions.

1. If you suffer from an auto-immune condition then lowering your overall exposure to histamine, including food sources, may be appropriate. Follow this link for a list of common high-histamine foods. Ensuring you don’t have too many high histamine foods at the same time or close together, might help lower the histamine load. HOWEVER, histamine can be found in many foods and there are many, many contradicting food lists available on the internet. Eliminating more and more foods is not the answer and could be very dangerous for your health. Consulting with a nutrition professional is recommended. 
2. Include some foods which have the potential to be anti-inflammatory in your diet such as oily fish, green leafy vegetables, olive oil, ginger, amongst others.
3. Include foods with nature’s antihistamine, quercetin, such as berries, apples, onions and sage.
4. Include daily stress management techniques to keep yourself calm such as meditation, low impact exercise or hobbies that trigger your flow. 
5. Find out how your genetics may impact your relationship with histamine. The Lifecode Gx Histamine Intolerance test analyses the genes and nutrients needed to breakdown and remove histamine, showing where disruptions occur and how to support optimal function.  As a Lifecode Gx practitioner I can offer this testing as part of my practice. Click here to find out more.

 
If on medication, please speak to your GP/consultant before making any changes to your diet. 

If you are interested in histamine and its impact on symptoms, this article is the second in a series I am currently publishing covering.  The series in total will include:

1. What is the histamine and eczema/dermatitis link? (Already published, view using the link)
2. What’s the histamine and gut health connection? (Already published, view using the link)
3. What is the histamine and auto-immune conditions link? ? (today’s article)
4. Histamine and oestrogen – why histamine may trigger skin and gut issues at the menopause.
5. Histamine Intolerance is it really a thing? 

 
Sign up for my news to receive the published articles straight to your inbox. 
 
Read more by clicking below to see my previously published articles: 

• Motivated to change but struggling to stay on track? Tips for long term transformation.

• Symptoms but no idea what’s triggering them? Here are some tips to unravel the mystery.  
• Top Tips for Eating for the Planet without Compromising Your Nutrition 
• I want to eat more plant-based but pulses give me terrible digestive issues
• What is the atopic march?
• Why is eczema/atopic dermatitis itchier at night?
• You’ve been diagnosed with an atopic condition, but what does that mean? 
• Atopic dermatitis/eczema – a chronic condition that effects all ages 
• The skin microbiome, the key to good skin health  
• Autumnal Allergies – Yes, it is a thing
• If one-size-fits all diets worked, don’t you think we would have the magic formula by now? 
  
  

Who Am I? 
I’m Jessica Fonteneau, the Eczema and Digestive Health Nutrition Expert. I’ve worked with hundreds of clients to help them change their diets, better manage their flares, and find relief.
 
My vocation is to help those with eczema and digestive issues, because I have suffered with these interlinked conditions since I was 6 months old, and I truly know what it is like to experience these debilitating conditions. 
 
Every client I have ever worked with has their own triggers and ideal nutrition. There is no such thing as ‘one-size-fits-all’. Whether you work with me one-to-one or use my guided tools, my objective is to help you uncover what works best for you, so that you take back control and experience relief. 
 
My guided programmes are only suitable for adults as children have very specific nutrition requirements. I do, however, work with many child clients as part of my clinic. 
 
I also offer two free communities for adults caring for children with eczema and digestive symptoms, feel free to come and join us and get some well-deserved support. 

• Free community for adults with skin and/or digestive issues
• Free community for carers of children with skin and/or digestive issues

 
To easily keep up with my articles, masterclasses, ebooks and online programmes and receive exclusive access to early bird offers, sign-up to my newsletter.  
 
Interested in what I do and who I am? Go to my website: www.jessicafonteneaunutrition.com
 
References: 

1. Mehta P, Miszta P, Rzodkiewicz P, Michalak O, Krzeczyński P, Filipek S. Enigmatic Histamine Receptor H4 for Potential Treatment of Multiple Inflammatory, Autoimmune, and Related Diseases. Vol. 10, Life. 2020. 
2. Volonté C, Apolloni S, Amadio S. The Histamine and Multiple Sclerosis Alliance: Pleiotropic Actions and Functional Validation BT  - The Functional Roles of Histamine Receptors. In: Yanai K, Passani MB, editors. Cham: Springer International Publishing; 2022. p. 217–39. Available from: https://doi.org/10.1007/7854_2021_24
3. Schnedl WJ, Mangge H, Schenk M, Enko D. Non-responsive celiac disease may coincide with additional food intolerance/malabsorption, including histamine intolerance. Med Hypotheses [Internet]. 2021;146:110404. Available from: https://www.sciencedirect.com/science/article/pii/S0306987720332953
4. Theoharides TC, Perlman AI, Twahir A, Kempuraj D. Mast cell activation: beyond histamine and tryptase. Expert Rev Clin Immunol [Internet]. 2023 Jun 3;19(6):639–54. Available from: https://doi.org/10.1080/1744666X.2023.2200936
5. Frieri M. Mast Cell Activation Syndrome. Clin Rev Allergy Immunol [Internet]. 2018;54(3):353–65. Available from: https://doi.org/10.1007/s12016-015-8487-6
6. Rettura F, Bronzini F, Campigotto M, Lambiase C, Pancetti A, Berti G, et al. Refractory Gastroesophageal Reflux Disease: A Management Update. Front Med. 2021;8(November):1–19. 

Histamine is often thought of in relation to hay fever and skin reactions, such as atopic eczema, but did you know that histamine is also implicated in digestive health conditions including reflux, irritable bowel syndrome (IBS) and Inflammatory Bowel Disease (IBD)? 
 
Today’s article, the second in the series, focuses on histamine and its link to gut health and includes: 

• What role does histamine play in digestion? 
• Which digestive disorders are linked to histamine?
• The possible causes that trigger a histamine reaction in the gut
• My top tips for managing histamine as a digestive trigger.

 
What role does histamine play in digestion? 
Histamine, a neurotransmitter, and immune system mediator, plays a crucial role in a whole range of processes and is found throughout the body, including the gastrointestinal tract.
 
Histamine is released by mast cells and basophils in response to allergens, pathogens, tissue damage, amongst other stimuli and plays a dual role in the digestive system, at times being pro-inflammatory and at others anti-inflammatory. It has several roles including (1): 
 

• Helping to regulate the digestive process by stimulating the release of stomach acid, aiding in the digestion of food.  
• Contributing to gut motility, ensuring the good passage of food all the way through the digestive tract. 
• Increasing the permeability of the gut mucosa, or ‘leaky gut’.
• Disrupting mucosal ion secretion (transport of charged ions across the lining or mucosal epithelium or gut lining). 

 
Which digestive disorders are linked to histamine? 
 

• Gastric acid regulation and acid-related disorders (reflux):  As mentioned above, histamine is a key player in controlling stomach acid production. It binds to specific receptors (H2 receptors) that line the stomach and triggers the release of stomach acid. If there is an imbalance in histamine productions or H2 receptor function, digestive conditions such as GERD (gastroesophageal reflux disease) or peptic ulcers can occur. GERD is the result of excess stomach acid that flows back up to the oesophagus, causing the common symptoms, heartburn, and discomfort. Peptic ulcers are open sores that develop within the stomach lining, which are also linked to too much acid. (2,3)
• Irritable Bowel Syndrome (IBS): histamine’s role in motility and function means that individual with IBS may suffer from altered histamine metabolism leading to gastrointestinal symptoms including stomach pain, bloating and irregular bowel movements. (1)
• Inflammatory Bowel Disease (IBD): Whilst histamine isn’t directly implicated in conditions such as Crohn’s disease and ulcerative colitis, histamine is released as part of the inflammatory and immune responses. An overall inflammatory state within the gut can exacerbate symptoms and potentially lead to disease progression. (4)
• Food intolerances and allergies: histamine intolerance (which will be covered in more detail in a future article), is a condition whereby histamine is broken down inefficiently, leading to it remaining within the body. Gut symptoms linking to histamine intolerance include nausea, vomiting, diarrhoea and abdominal pain.  In addition, histamine-rich foods can add to the histamine load, further affecting digestive health. (5)

 
What are the possible triggers of a histamine reaction in the gut? 

• Genetic factors: Mutations (SNPs) on genes encoding for the enzymes which are responsible for breaking down histamine include HNMT and DAO amongst others, can contribute to histamine intolerance and related digestive symptoms.
• Dietary factors: eating histamine-rich foods or histamine releasing foods such as aged cheeses and alcohol, can worsen histamine triggering digestive conditions. 
• Dysbiosis (gut bacterial imbalance): an imbalance in the gut microbiome can have an impact on histamine metabolism as certain bacterial strains, such as Enterobacter species, Morganella morganii, Proteus species, Klebsiella species and Enterococcus species, can produce or degrade histamine, potentially adding to the already existing histamine load.  
• Medications: certain medications including NSAID (e.g., Ibuprofen) can disrupt the gastrointestinal barrier and increase histamine release. 
• Stress: stress can also contribute to histamine related symptoms by influencing gut permeability (leaky gut) and mast cell activation e.g., histamine release.

 
In summary, here are my top tips for managing histamine as a trigger for gut disorders: 
 

1. If you suffer from a histamine-related, digestive disorder then following a lower-histamine diet may be appropriate. Follow this link for a list of common high-histamine foods , which might help you identify whether histamine may be triggering your symptoms.  HOWEVER, histamine can be found in many foods and there are many, many contradicting food lists available on the internet. Eliminating more and more foods is not the answer and could be very dangerous for your health and consulting with a nutrition professional is recommended. If you are interested in finding out more, sign-up here to keep up to date with my publications.
2. Address potential dysbiosis and gut health. Consuming probiotic-rich foods may help restore the balance in your gut microbiome, potentially improving histamine metabolism and digestive symptoms. A stool test examining your microbiota can, in some cases be helpful.  I will be addressing stool tests in my Histamine Masterclass in September 2023. 
3. Stress management. Include daily stress management techniques to keep yourself calm such as meditation, low impact exercise or hobbies that make your heart sing. 
4. Find out how your genetics may impact your relationship with histamine. The Lifecode Gx Histamine Intolerance test analyses the genes and nutrients needed to breakdown and remove histamine, showing where disruptions occur and how to support optimal function.  As a Lifecode Gx practitioner I can offer this testing as part of my practice. Click here to find out more.

 
If on medication, please speak to your GP/consultant before making any changes to your diet. 
 
If you are interested in histamine and its impact on symptoms, this article is the second in a series I am currently publishing. The series will include:

1. What is the histamine and eczema/dermatitis link? (already published, view using the link)
2. What’s the histamine and gut health connection? (today’s article)
3. What is the histamine and auto-immune conditions link? 
4. Histamine and oestrogen – why histamine may trigger skin and gut issues at the menopause.
5. Histamine Intolerance is it really a thing? 

 
Sign up for my news to receive the published articles straight to your inbox. 
 
Read more by clicking below to see my previously published articles: 
 

• Motivated to change but struggling to stay on track? Tips for long term transformation.

• Symptoms but no idea what’s triggering them? Here are some tips to unravel the mystery.  
• Top Tips for Eating for the Planet without Compromising Your Nutrition 
• I want to eat more plant-based but pulses give me terrible digestive issues
• What is the atopic march?
• Why is eczema/atopic dermatitis itchier at night?
• You’ve been diagnosed with an atopic condition, but what does that mean? 
• Atopic dermatitis/eczema – a chronic condition that effects all ages 
• The skin microbiome, the key to good skin health  
• Autumnal Allergies – Yes, it is a thing
• If one-size-fits all diets worked, don’t you think we would have the magic formula by now? 
  
  

Who Am I? 
I’m Jessica Fonteneau, the Eczema and Digestive Health Nutrition Expert. I’ve worked with hundreds of clients to help them change their diets, better manage their flares, and find relief.
 
My vocation is to help those with eczema and digestive issues, because I have suffered with these interlinked conditions since I was 6 months old, and I truly know what it is like to experience these debilitating conditions. 
 
Every client I have ever worked with has their own triggers and ideal nutrition. There is no such thing as ‘one-size-fits-all’. Whether you work with me one-to-one or use my guided tools, my objective is to help you uncover what works best for you, so that you take back control and experience relief. 
 
My guided programmes are only suitable for adults as children have very specific nutrition requirements. I do, however, work with many child clients as part of my clinic.
 
I also offer two free communities for adults and adults caring for children with eczema and digestive symptoms, feel free to come and join us and get some well-deserved support. 
 

• Free community for adults with skin and/or digestive issues
• Free community for carers of children with skin and/or digestive issues

 
To easily keep up with my articles, masterclasses, ebooks and online programmes and receive exclusive access to early bird offers, sign-up to my newsletter.  
 
Interested in what I do and who I am? Go to my website: www.jessicafonteneaunutrition.com
 
References: 
1.           Chen M, Ruan G, Chen L, Ying S, Li G, Xu F, et al. Neurotransmitter and Intestinal Interactions: Focus on the Microbiota-Gut-Brain Axis in Irritable Bowel Syndrome. Front Endocrinol (Lausanne). 2022;13(February):1–12. 
2.           Rettura F, Bronzini F, Campigotto M, Lambiase C, Pancetti A, Berti G, et al. Refractory Gastroesophageal Reflux Disease: A Management Update. Front Med. 2021;8(November):1–19. 
3.           Zaterka S, Marion SB, Roveda F, Perrotti MA, Chinzon D. Historical perspective of gastroesophageal reflux disease clinical treatment. Arq Gastroenterol. 2019;56(2):202–8. 
4.           Melgarejo E, Medina MÁ, Sánchez-Jiménez F, Urdiales JL. Targeting of histamine producing cells by EGCG: a green dart against inflammation? J Physiol Biochem [Internet]. 2010;66(3):265–70. Available from: https://doi.org/10.1007/s13105-010-0033-7
5.           Kanikowska A, Janisz S, Mańkowska-Wierzbicka D, Gabryel M, Dobrowolska A, Eder P. Management of Adult Patients with Gastrointestinal Symptoms from Food Hypersensitivity—Narrative Review. Vol. 11, Journal of Clinical Medicine. 2022. 
 

Every so often a new health buzz word emerges. The new “thing” that, once resolved, will, theoretically, solve everything.  
 
From the questions I get within my community forums or from clients, histamine seems to be the current molecule of interest, particularly in relation to skin, gut and autoimmune issues, but does it deserve this notoriety?  
 
There is a lot to unpick regarding histamine, so I have divided the topic into 5 separate articles. The first is published below and the next four will follow over the next month, so keep watching this space or sign-up for my emails to receive the articles direct to your inbox: 

1. What is the histamine and eczema/dermatitis link?
2. What is the histamine and gut health link? 
3. What is the histamine and auto-immune conditions link? 
4. Histamine and oestrogen – why histamine may trigger skin and gut issues at the menopause.
5. Histamine Intolerance is it really a thing? 

 
What is the histamine and eczema/dermatitis link? 
Today’s article covers: 

• What is histamine? 
• Histamine and the immune system, how does it work? 
• Histamine and eczema, what’s the link? 
• Which eczema types are most linked to histamine.
• My top tips for managing histamine as an eczema/dermatitis trigger.

 
What is histamine? 
 
Histamine is a neurotransmitter, produced by mast cells, found throughout the body, but specifically in the skin, respiratory system, and the gastrointestinal tract, but also by basophils, a type of white blood cell which is involved in an immune reaction. 
 
Histamine is mostly known for its involvement in the immune response cascade (one reaction, causing the next and so on).  This neurotransmitter is directly responsible for itching, redness and swelling (inflammation) but is also involved in numerous other processes including stomach acid, contraction of smooth muscle (muscles involved with respiration and digestion amongst others), and the dilation of blood vessels. 
 
Whilst histamine, the neurotransmitter, is the main driver, there are four different types of histamine receptors (H Receptors) which determine the type or location of a histamine response. (2,3)

• H1 receptors are linked to anaphylactic shock and shortness of breath, the most dangerous of all allergic reactions. However, on the flipside, H1 receptors also involve histamine in sleep-wake cycles, body temperature regulation, emotions, especially anger (think of that momentary hot flush), memory, and learning.  Most histamine related skin reactions are linked to this first category of H receptors.

• H2 receptors are mainly found in the digestive tract and heart and can be linked to stomach acid, low blood pressure, rapid heart rate and headaches.
• H3 receptors manage histamine release from mast cells and neurons within the brain and can be linked to mood via dopamine, serotonin, noradrenaline, and acetylcholine. 
• H4 receptors are found in bone marrow and are linked to the production of red blood cells, but also inflammatory disorders and autoimmune conditions. 

 
Histamine and the immune system, how does it work? 
 
When the body encounters an allergen, be it environmental (pollen or dust mites, for example) or food (e.g., gluten, dairy etc.) the immune system responds by producing immunoglobulin E (IgE) antibodies which bind to mast cells and basophils which then trigger the release of histamine. 
 
Histamine release makes blood vessels dilate resulting in blood rushing to the area and leading to the common signs of inflammation: redness, itching and swelling. 
 
Histamine is also involved in the inflammatory response when tissue (or skin) is damaged or infected, causing the blood vessels dilate, drawing blood flow and delivering white blood cells to the damaged area which then help to fight off possible infection.
 
Histamine and eczema/dermatitis – what is the link? 
 
Atopic Eczema alone affects an estimated 20% of children and 10% of adults in the Western world (1), which is an absolutely massive number of people.  If you suffer from any type of eczema/dermatitis you already know that it is a chronic inflammatory skin condition that can be dry, itchy, and inflamed, all symptoms linked to a histamine response. 
 
Most researchers agree that there is a link between histamine and eczema/dermatitis. Histamine triggers inflammation, causing itchiness, redness, swelling and testing has identified that individuals suffering from an eczema/dermatitis flare, have high levels of histamine. What is less clear is what the specific connection is. In other words, just as no two eczema/dermatitis sufferers appear to have the same triggers, the histamine connection may be different for everyone.  
 
In terms of current and recent research, the following three links have been specifically examined: 

1. Whether it triggers eczema/dermatitis in the first place.

1. Whether it only plays a role in exacerbating and maintaining a flare which has already been triggered.
2. Both.

 
Research suggests that histamine’s role in eczema/dermatitis may go beyond its inflammatory role.  Evidence has been found that it may contribute to the breakdown of the skin barrier, resulting in ‘Leaky Skin’, making skin less able to retain moisture and act as a protection against irritants.  This means that potential allergens and irritants cross into the body more easily, triggering an immune response. 
 
Exploring the eczema types most linked to histamine.
 
As we already know, not all eczema/dermatitis is alike, which means that not all types will necessarily have a histamine link, but those that are include:  

• Atopic eczema/dermatitis. This, the most common type of eczema, is associated to allergies and asthma and so it makessense that histamine is linked to this type. However, whilst histamine plays a role in exacerbating symptoms, it isn’t the only driver, other possible causes are low vitamin D status, a SNP on the Filaggrin gene, a poor gut microbiome, amongst others. To learn more about Atopic Eczema/Dermatitis specifically, you can read the linked article.

• Contact dermatitis. Contact dermatitis occurs when the skin comes into direct contact with an allergen or irritant, which can cause an inflammatory response involving histamine. Some of the main triggers for this type of eczema include metals eg. nickel, fragrances, cosmetics, latex, and some plants. 
• Urticaria (hives). Urticaria or hives are raised, itchy welts that appear on the skin and histamine is the main causes of this type of skin reaction. Hives can resolve quickly (which is generally considered less than six weeks) or can persist chronically, for a significant period.
• Prurigo Nodularis. This is a chronic (long-lasting) skin condition which comes up as extremely itchy lumps. Whilst the cause of Prurigo Nodularis is still unknown, histamine has been identified as being linked to the extreme itching individuals suffer.   

 
In summary, here are my 7 top tips for managing histamine as a trigger for eczema/dermatitis: 

1. Identify and avoid triggers. Use a food/environment and symptom diary to log reactions and help identify your own patterns and triggers. You can either use a form or your own diary/journal. Keeping track is essential. 
2. Adopt a low-histamine diet by avoiding some foods that are particularly high in histamine. Some of these foods include aged cheeses, fermented foods, processed meats, alcohol, tomatoes, spinach, and some types of fish.  Complete the histamine quiz here to see if you can identify whether high histamine foods may be an issue for you.
3. Avoid histamine-releasing foods. Whilst some foods aren’t high in histamine, they can trigger a histamine release from the body. These include citrus fruits, strawberries, chocolate, and nuts. Be wary about eliminating too much from your diet as you can make things worse, consider consulting with a nutrition professional. 
4. Support gut health. Histamine is metabolised and broken down in the gut, so the healthier your gut the less likely you are to be affected by histamine.  Consider adding probiotics and prebiotics to your diet. However, careful! Many foods considered good for the gut e.g., kefir and sauerkraut, can trigger histamine flares, so start small and increase rather than going all in immediately.
5. Enzyme supplements. DAO (diamine oxidase) is the enzyme responsible for breaking down histamine in the gut. Taking this supplement before a histamine rich meal may help people with naturally low levels of this enzyme, digest histamine foods better. As before, it is always better to consult with a nutrition practitioner before starting any supplementation.
6. Stress management. Did you know that stress and anxiety can trigger histamine? Include daily stress management techniques to keep yourself calm such as meditation, low impact exercise or hobbies that make your heart sing. 
7. Find out how your genetics may impact your relationship with histamine. The Lifecode Gx Histamine Intolerance test analyses the genes and nutrients needed to breakdown and remove histamine, showing where disruptions occur and how to support optimal function.  

Speak to your medical practitioner, Registered Nutritional Therapist or pharmacist adviser for further guidance. If on medication, please speak to your GP/consultant before making any changes to your diet. 


Histamine Masterclass - 1pm, Thursday 14th September. 

I will be holding an online Masterclass on histamine on Thursday 14th September 2023 at 1pm - claim your early bird ticket at £10.  Don't worry if you can't attend live, you can send your questions in advance and the Masterclass will be emailed to all attendees post the event.
 
Read more: 

• Motivated to change but struggling to stay on track? Tips for long term transformation.

• Symptoms but no idea what’s triggering them? Here are some tips to unravel the mystery.  
• Top Tips for Eating for the Planet without Compromising Your Nutrition 
• I want to eat more plant-based but pulses give me terrible digestive issues
• What is the atopic march?
• Why is eczema/atopic dermatitis itchier at night?
• You’ve been diagnosed with an atopic condition, but what does that mean? 
• Atopic dermatitis/eczema – a chronic condition that effects all ages 
• The skin microbiome, the key to good skin health  
• Autumnal Allergies – Yes, it is a thing
• If one-size-fits all diets worked, don’t you think we would have the magic formula by now? 
  
  

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1.           Nutten S. Atopic dermatitis: Global epidemiology and risk factors. Ann Nutr Metab. 2015;66:8–16. 
2.           Buddenkotte J, Maurer M, Steinhoff M. Histamine and antihistamines in atopic dermatitis. Adv Exp Med Biol. 2010;709:73–80. 
3.           Patel RH; Mohiuddin SS. Biochemistry , Histamine. 2023;32491722.