Gluten is a collective term for the proteins found in cereal grains like wheat, rye, and barley, which provides structure and elasticity to dough. Histamine is a signaling molecule released by your immune system that plays a part in local immune responses, regulating gut function, and acting as a neurotransmitter. Histamine intolerance is a condition where the body accumulates too much histamine because it cannot break down the compound efficiently. This reduced ability is often linked to insufficient activity of the enzyme Diamine Oxidase (DAO), which is responsible for metabolizing ingested histamine.
The Direct Relationship: Is Gluten Itself High in Histamine?
The isolated gluten protein complex is generally not considered a high-histamine food source. Histamine belongs to a class of compounds called biogenic amines, which are organic nitrogen compounds that affect the body’s vascular and nervous systems. Gluten, primarily composed of gliadin and glutenin, does not inherently contain significant levels of these amines. When wheat protein is purified, it is often found to be low in histamine. Therefore, the simple answer is that gluten itself is not high in histamine, but the context in which it is consumed complicates this relationship.
The Indirect Link: Gluten’s Impact on Histamine Release
For many individuals, the reaction to gluten is not about the protein’s histamine content but its ability to trigger an immune response that leads to internal histamine release. In individuals with sensitivities like Celiac Disease or Non-Celiac Gluten Sensitivity, consuming gluten can initiate chronic inflammation in the intestinal lining. This inflammatory process can damage the gut barrier, sometimes referred to as increased intestinal permeability.
Damage to the gut lining can lead to the activation of immune cells, including mast cells, which are abundant in the gastrointestinal tract. Mast cells are the body’s primary storage sites for histamine. When activated, they rapidly release their stores into the surrounding tissue and bloodstream, a physiological reaction to the presence of gluten.
Furthermore, research indicates a link between gluten sensitivity and reduced activity of the DAO enzyme. When the gut is inflamed, the cells responsible for producing DAO may be compromised, leading to lower levels of the enzyme available to break down histamine. This combination of gluten-triggered histamine release and compromised DAO creates a situation where the body is both producing more histamine and less capable of clearing it, resulting in histamine intolerance symptoms.
High Histamine Foods That Often Contain Gluten
A significant source of confusion regarding gluten and histamine comes from the fact that many common gluten-containing foods are naturally high in histamine due to their preparation. The histamine content often arises from microbial action during fermentation, aging, or prolonged storage, not from the gluten protein. The longer a food is allowed to age or ferment, the higher the concentration of biogenic amines tends to be.
Fermented gluten products like beer and traditional sourdough bread are prime examples. Beer, made from barley, contains histamine because of the yeast and bacterial activity during the brewing process. The resulting histamine concentration can vary widely depending on the brewing method, with top-fermented beers often containing higher levels than bottom-fermented lagers.
Similarly, the long fermentation period used to make classic sourdough bread allows naturally occurring bacteria to convert amino acids in the flour into biogenic amines, including histamine. This makes the final product a potential trigger for individuals with histamine intolerance. The histamine in these foods is a byproduct of the processing method, meaning a fresh, commercially baked white bread containing gluten will typically have a lower histamine level than an aged, fermented product.
Navigating Dual Dietary Concerns
When a person experiences symptoms after eating gluten, it can be challenging to determine if the reaction is from gluten sensitivity, histamine intolerance, or both. It is important to approach this dietary dilemma by identifying separate triggers through systematic elimination. Consulting with a specialized dietitian can help create a structured approach to distinguish between the two conditions.
For those managing both concerns, focusing on fresh, non-fermented gluten-free alternatives is often the most effective dietary strategy. While gluten-free products are available, one must still inspect the ingredient list for common high-histamine components like dried fruits, certain nuts, or histamine-releasing additives. For example, some gluten-free breads may contain thickeners that can act as histamine liberators, causing symptoms even without the presence of gluten.
Supporting the body’s natural histamine-clearing mechanism may also be beneficial. This can involve supporting overall gut health to allow the intestinal lining to heal and produce the DAO enzyme more effectively. In some cases, a health professional may suggest the use of a DAO enzyme supplement taken before meals to assist with the breakdown of histamine from food.