Which Probiotic is Best for Histamine Intolerance? Navigating Safe Strains

October 4, 2025 •

4 min read

Over 1% of the population suffers from histamine intolerance, a condition where the body struggles to break down excess histamine. The gut microbiome plays a significant role in this process, making it essential to know which probiotic is best for histamine intolerance to avoid worsening symptoms.

Quick Summary

This guide details the probiotic strains recommended for histamine intolerance, highlighting those that help degrade histamine or are histamine-neutral. It also identifies strains to avoid and provides a table for easy comparison.

Key Points

Identify Specific Strains: Look for histamine-degrading or histamine-neutral strains like Bifidobacterium longum, B. infantis, Lactobacillus plantarum D-1033, and L. rhamnosus GG.
Avoid Histamine-Producing Strains: Steer clear of common histamine producers, including many strains of Lactobacillus casei, L. bulgaricus, and Streptococcus thermophilus.
Strain-Specificity is Crucial: The effect on histamine is strain-specific, so check for the specific letters and numbers after the species name on the label.
Start Slow and Monitor: When introducing a new probiotic, begin with a low dose and increase gradually while monitoring for any reactions.
Limit Fermented Foods: Many traditionally fermented foods, though rich in probiotics, are also high in histamine and may worsen symptoms.
Consider a Multi-Therapy Approach: Combining beneficial strains, a low-histamine diet, and natural antihistamines like quercetin can be more effective.
Consult a Professional: Work with a healthcare practitioner or dietitian experienced in histamine intolerance for a tailored plan.

Understanding Histamine Intolerance and Probiotics

Histamine intolerance occurs when there is an imbalance between the accumulation of histamine and the body's ability to break it down, primarily due to a deficiency in the enzyme diamine oxidase (DAO). Histamine is a vital chemical involved in immune responses, but an excess can trigger a range of symptoms, including headaches, digestive issues, flushing, and skin irritation. The health of the gut microbiome is intrinsically linked to histamine metabolism, as some gut bacteria can produce histamine, while others can degrade it.

Choosing the correct probiotic is complicated because the effect is highly specific to the bacterial strain, not just the species. For instance, one strain within a species might produce histamine, while another may degrade it. This makes reading product labels carefully for specific strain names, like Lactobacillus rhamnosus GG, crucial for anyone with histamine sensitivity.

Histamine-Degrading and Histamine-Safe Probiotic Strains

Certain probiotic strains are known for their histamine-reducing or neutral effects and are generally considered safe for those with histamine intolerance. They work through various mechanisms, such as degrading histamine, stabilizing mast cells, and strengthening the gut barrier.

Commonly recommended strains include:

Bifidobacterium longum: This species, with specific strains like BB536, has shown potential for reducing histamine levels by down-regulating the enzyme that produces histamine and strengthening the gut barrier.
Bifidobacterium infantis: Certain strains, including 35624, have been shown to help lower histamine levels, reduce inflammation, and support a more balanced immune response.
Lactobacillus plantarum: Some strains, such as D-1033, are noted for their ability to actively degrade histamine in the gut. It also helps stabilize mast cells, reducing excessive histamine release.
Lactobacillus rhamnosus: Strains like GG are well-researched for their mast cell-stabilizing and immunomodulatory effects, which can help regulate allergic responses and reduce histamine release. It does not produce histamine.
Saccharomyces boulardii: A beneficial probiotic yeast, S. boulardii is histamine-neutral and can help regulate digestive issues, which are often co-occurring symptoms of histamine intolerance.

Probiotic Strains to Avoid for Histamine Intolerance

Just as some strains are helpful, others can actively increase histamine production, potentially exacerbating symptoms. It is vital for those with histamine intolerance to avoid supplements and fermented foods that contain these strains.

Commonly avoided histamine-producing strains include:

Lactobacillus casei: While some specific strains might be safe, many are known histamine producers, and since strain specificity is key, it is often best to avoid this species if you are sensitive.
Lactobacillus bulgaricus: Similar to L. casei, many strains of this species are known to produce high levels of histamine.
Lactobacillus delbrueckii: Found in many fermented products, this species is best avoided due to its potential for histamine production.
Lactobacillus helveticus: This species is another high-histamine producer and should be avoided by sensitive individuals.
Streptococcus thermophilus: Commonly used in dairy fermentation, this strain can produce histamine and should be treated with caution.

Fermented Foods: A Cautionary Note

Fermented foods such as yogurt, sauerkraut, and kimchi are excellent sources of probiotics for most people. However, for individuals with histamine intolerance, these foods can be problematic because the fermentation process naturally produces histamine and other biogenic amines. Even if they contain beneficial, non-histamine-producing strains, the high histamine content can trigger symptoms. For this reason, supplemental probiotics are often a safer option for symptom management.

Comparing Probiotic Strains for Histamine Intolerance


Probiotic Strain	Effect on Histamine	Primary Mechanism	Notes
Bifidobacterium longum	Histamine-degrading	Strengthens gut barrier; down-regulates histamine-producing enzymes	Found in histamine-safe supplements.
Bifidobacterium infantis	Histamine-reducing	Anti-inflammatory; regulates IgE and immune response	Often used in combination with B. longum.
Lactobacillus plantarum	Histamine-degrading	Actively degrades histamine and stabilizes mast cells	Strain-specific, look for D-1033.
Lactobacillus rhamnosus	Histamine-reducing	Stabilizes mast cells; modulates immune response	Strain-specific, GG is a well-researched option.
Saccharomyces boulardii	Histamine-neutral	Supports gut barrier; helps with GI issues like diarrhea	Probiotic yeast, not bacteria.
Lactobacillus casei	Histamine-producing	Many strains produce histamine via histidine decarboxylase	Often best to avoid in supplements and fermented foods.
Lactobacillus bulgaricus	Histamine-producing	Can produce high levels of histamine	Common in yogurt, best avoided.

A Step-by-Step Approach to Introducing Probiotics

Introducing probiotics should be done carefully to assess tolerance. A "low and slow" method is generally recommended. Start with a low dose of a single, well-tolerated strain and gradually increase it while monitoring for any reactions. If no adverse effects occur, you can consider adding another strain. Some practitioners recommend a triple-therapy approach involving a Lactobacillus–Bifidobacterium blend, Saccharomyces boulardii, and soil-based Bacillus species, introduced one at a time.

A Holistic Strategy Beyond Probiotics

Probiotics are one piece of a broader, holistic approach to managing histamine intolerance. Other critical steps include:

Dietary Management: A low-histamine elimination diet is the first step to reduce the overall histamine load on the body and identify triggers. This involves avoiding high-histamine foods like aged cheeses, processed meats, and certain fermented products.
Addressing Gut Health: Conditions like Small Intestinal Bacterial Overgrowth (SIBO) and leaky gut can contribute to histamine intolerance. A healthcare professional can help address these root causes, which is key to long-term management.
Nutritional Support: Supporting the body's natural histamine-degrading processes with supplements like quercetin, vitamin C, and DAO enzyme can also be beneficial.
Hydration: Staying well-hydrated helps the body flush out excess histamine and supports digestive function.

Conclusion: Which Probiotic is Best for Histamine Intolerance?

There is no single best probiotic for histamine intolerance, but rather a group of carefully selected strains that are either histamine-degrading or histamine-neutral. The most beneficial strains typically belong to the Bifidobacterium species and certain strains of Lactobacillus, like L. rhamnosus GG and L. plantarum D-1033. Avoiding known histamine-producing species like Lactobacillus casei and Lactobacillus bulgaricus is equally important. It is crucial to check product labels for strain-specific information and to introduce any new supplement slowly while under the guidance of a healthcare professional. For more information on functional approaches to gut health, consider consulting with a practitioner experienced in histamine intolerance.

Additional resources on managing gut health and histamine intolerance can be found on reputable sites like DrRuscio.com.

Frequently Asked Questions

Yes, if you take the wrong probiotic strains, they can increase histamine production and worsen symptoms. It is vital to choose histamine-safe strains to support your gut without causing adverse reactions.

The answer depends on the specific strain. Some Lactobacillus species, like L. rhamnosus GG and L. plantarum D-1033, are beneficial. However, many common Lactobacillus strains, such as L. casei and L. bulgaricus, are known histamine producers and should be avoided.

Generally, yes. Many Bifidobacterium strains, including B. longum and B. infantis, are considered histamine-safe and can help regulate the immune response and strengthen the gut barrier.

Yes, Saccharomyces boulardii is a probiotic yeast that does not produce histamine and is often well-tolerated by individuals with histamine sensitivity. It can be particularly useful for managing digestive issues like diarrhea.

While many fermented foods are rich in probiotics, the fermentation process can create high levels of histamine. For this reason, many sensitive individuals find it best to limit or avoid high-histamine fermented foods and opt for supplemental probiotics instead.

The recommended approach is to start with a single, histamine-safe strain at a low dosage. Gradually increase the dosage and monitor your body's reaction. This "low and slow" method helps determine tolerance.

Look for products that clearly list the specific probiotic strains, including the letters and numbers (e.g., L. rhamnosus GG). Avoid products that only list the species or that contain known histamine-producing strains.