What are High Histamine Probiotics?
High histamine probiotics are specific bacterial strains that can contribute to elevated histamine levels in the body. For most healthy individuals, this is not an issue, as the body's natural enzymes, like diamine oxidase (DAO), effectively break down excess histamine. However, people with histamine intolerance or Mast Cell Activation Syndrome (MCAS) have a reduced ability to process histamine, causing it to build up and trigger a range of inflammatory and allergy-like symptoms. The key mechanism behind high histamine probiotics is the presence of the histidine decarboxylase (hdcA) gene, which allows these bacteria to convert the amino acid histidine into histamine. It is important to note that this is a strain-specific feature, meaning not all bacteria of the same species will have this effect.
Key High Histamine Probiotic Strains to Avoid
When navigating the world of probiotics with histamine sensitivity, knowing which specific strains to avoid is essential. Many common probiotic supplements and fermented foods contain strains that are known to produce histamine or other biogenic amines.
Common high histamine strains and species to be cautious of include:
- Lactobacillus casei: Commonly found in many yogurts and supplements, certain strains of L. casei are known histamine producers and can worsen symptoms.
- Lactobacillus bulgaricus: A frequent component in yogurt starters, this species is another known histamine producer.
- Streptococcus thermophilus: Also widely used in dairy fermentation, some strains have been identified as histamine-raisers.
- Lactobacillus helveticus: Some strains of this species are associated with histamine production.
- Lactobacillus reuteri: While some strains may offer benefits, others produce histamine that could be problematic for sensitive individuals.
It is crucial to look for the specific strain designation (e.g., Lactobacillus casei Shirota) on product labels rather than just the genus or species, as histamine production is not a blanket characteristic across all strains.
The Risks of Using High Histamine Probiotics
For individuals with histamine intolerance or MCAS, introducing high histamine probiotics can have adverse effects. When the body's capacity to degrade histamine is overwhelmed, symptoms can be triggered across various body systems. This can be particularly frustrating for those trying to improve their gut health with a probiotic, only to find their condition is worsening.
Potential symptoms and risks associated with high histamine probiotics include:
- Digestive Issues: Bloating, gas, diarrhea, abdominal pain, and nausea can occur as histamine levels rise.
- Skin Reactions: Rashes, hives (urticaria), itching, and flushing are common dermatological symptoms.
- Neurological Problems: Headaches, migraines, brain fog, and dizziness are frequently reported.
- Cardiovascular Effects: Rapid heart rate (tachycardia) and palpitations can be a result of elevated histamine.
- Immune System Overload: For those with MCAS, the additional histamine can trigger mast cells to release even more inflammatory mediators.
High Histamine vs. Low Histamine Probiotic Strains
Choosing the right probiotic requires careful consideration of its effects on histamine levels. Here is a comparison to help distinguish between high histamine-producing strains and those that are either neutral or actively reduce histamine.
| Effect on Histamine | Common Strains | Potential Impact on Sensitive Individuals |
|---|---|---|
| Produces Histamine | Lactobacillus casei, Streptococcus thermophilus | Can worsen symptoms like headaches, flushing, and digestive upset by adding to the body's histamine load. |
| Does Not Produce Histamine (Low/Neutral) | Bifidobacterium longum, Bifidobacterium infantis | Generally well-tolerated and can support the gut microbiome without increasing histamine. |
| Degrades Histamine | Lactobacillus rhamnosus, Lactobacillus plantarum | May actively help reduce excess histamine and strengthen the gut barrier. |
Finding Histamine-Friendly Alternatives
For individuals with histamine intolerance, focusing on low or neutral histamine probiotics is the safest approach. These alternatives can help restore gut balance without causing an adverse reaction. Many manufacturers now offer products specifically formulated to be histamine-friendly.
Consider these well-tolerated alternatives:
- Bifidobacterium species: Strains such as Bifidobacterium infantis and Bifidobacterium longum have anti-inflammatory properties and do not produce histamine.
- Lactobacillus rhamnosus: Specifically the GG strain (LGG) is known for not contributing to histamine production and strengthening the intestinal barrier.
- Saccharomyces boulardii: This probiotic yeast can be beneficial for those with sensitive guts, though caution is advised for the immunocompromised.
- Spore-based probiotics: Certain spore-forming bacteria, often from the genus Bacillus, are resilient and may be well-tolerated by those with gut sensitivities.
How to Navigate Probiotic Labels and Supplements
Choosing the right probiotic requires vigilance and attention to detail. Since the effect on histamine is strain-specific, simply seeing a genus like Lactobacillus is not enough.
Tips for choosing the right probiotic:
- Read the label carefully: Look for the full strain designation (e.g., Bifidobacterium longum W11). Avoid products that only list the genus and species.
- Start with low doses: When introducing a new probiotic, start with a low dose and monitor for any adverse reactions. Increase gradually if tolerated.
- Be aware of fillers: Many supplements contain fillers and additives that can be mast cell triggers. Look for clean formulations without artificial colors, flavors, or common allergens.
- Choose reputable brands: Opt for companies that provide transparent information about their strains and manufacturing processes. Third-party tested products can offer additional assurance of purity and potency.
- Consider paraprobiotics: For those extremely sensitive, heat-killed probiotics, known as paraprobiotics, might be a gentler starting point.
Conclusion
Understanding what are high histamine probiotics is a critical step for anyone managing histamine intolerance or MCAS. The production of histamine is a strain-specific trait, and inadvertently choosing the wrong probiotic can exacerbate uncomfortable symptoms like headaches, digestive issues, and skin reactions. By carefully selecting low or histamine-degrading strains, monitoring for reactions, and reading labels thoroughly, individuals can successfully use probiotics to support their gut health without worsening their condition. A personalized approach, ideally with the guidance of a healthcare professional, is the most effective strategy for integrating probiotics into a histamine-sensitive regimen. For further reading on the complex relationship between probiotics and histamine, research from trusted sources like the National Institutes of Health can be beneficial.
The Gut-Microbiome and Histamine Regulation
An unhealthy gut microbiome, or dysbiosis, can contribute to histamine intolerance by disrupting the balance of histamine-producing and histamine-degrading bacteria. Probiotics are intended to help restore this balance, but selecting the wrong strains can disrupt it further. Factors like stress, diet high in processed foods, and antibiotic use can also impact the gut flora. The goal of probiotic therapy for sensitive individuals should be to introduce beneficial bacteria that help strengthen the gut barrier and support the body's natural histamine breakdown pathways, rather than adding to the existing histamine load.
How Fermented Foods Fit In
Fermented foods like sauerkraut, kombucha, and yogurt are well-known for their probiotic content. However, the fermentation process can also significantly increase their histamine content. For this reason, many people with histamine intolerance must avoid these foods, even if they contain potentially beneficial probiotic strains. This highlights the need for specialized supplements where the bacterial strains are carefully selected to not produce histamine, providing a safer alternative for those with sensitivities.
The Importance of Professional Guidance
Managing histamine intolerance is a complex process that often requires a multifaceted approach. While this article provides a comprehensive overview, it is not a substitute for professional medical advice. A functional medicine practitioner or dietitian experienced with histamine intolerance can help create a personalized protocol that includes the right probiotic strains and a supportive dietary plan. This guidance is particularly valuable given that individual responses to probiotics can vary significantly.
Here is a quick reference list of common high histamine probiotics to avoid:
- Lactobacillus helveticus
- Streptococcus thermophilus
- Bacillus Licheniformis
- Lactobacillus casei
- Lactobacillus delbrueckii
What to Look for in a Low Histamine Probiotic Supplement
- Strain Specificity: Look for products that clearly list the genus, species, and specific strain of each microorganism.
- Third-Party Testing: Products tested by a third party for purity and potency ensure you are getting what is advertised.
- Delayed Release Capsules: These can help protect the live, non-spore-based probiotics from stomach acid, ensuring they reach the intestines intact.
- Minimal Fillers: Choose products with as few inactive ingredients as possible to avoid potential mast cell triggers.
