For people living with histamine intolerance, maintaining a suitable diet can be challenging throughout the year. During the holiday season however, this can become even more difficult. Work parties, family gatherings and the general stresses of Christmas can all combine to exacerbate your histamine response.
Understanding the Histamine Bucket
The concept of the ‘histamine bucket’ is often used to describe how our bodies respond to excess histamine. We naturally produce histamine as part of our immune response to triggers such as pollen and stress. Histamine also enters the body through what we eat and drink, with certain high histamine foods having more of an impact.
Everyone’s histamine bucket is a different size and can hold varying amounts of histamine. When your personal bucket becomes full and begins to overflow, that is when histamine reactions can occur.
Chloe Hall, one of our Tolerance Resident dieticians, highlights how individual this process can be:
“So your body is the bucket, and different things are going to fill it up at different rates,” Chloe explains. “If stress is a trigger, take time to relax before a social occasion. Maybe try some meditation or yoga. If your reactions are mainly dietary, then eating a lower histamine diet prior to your event might mean that you have more room in your bucket to go out and have your normal social occasions, where you can have some high histamine food, maybe a bit of alcohol if you want some, which is also high in histamine.”
Key Tips for Managing Histamine Over the Festive Season
Everyone’s body is different, and different things can trigger reactions in different people. However, the following tips can help you enjoy the festive season while keeping histamine levels under control:
1. Identify your triggers. Understand what causes your histamine response and plan ahead of social events. Triggers may include poor gut health, certain medications, mould, insect bites, hormonal changes or high-histamine food and drink.
2. Lower histamine intake before events. Reduce histamine in your diet in the days leading up to social gatherings. Try to minimise consumption of high histamine food and drink, which include alcohol, aged meat and cheese, and fermented or preserved foods.
3. Manage stress. Stress is a common trigger, so take steps to minimise it. Start Christmas shopping early, plan your festive meals in advance and give yourself time to relax.
4. Moderate your alcohol consumption. Many alcoholic drinks are high in histamine. Enjoy in moderation to prevent your bucket from overflowing.
Living with Histamine Intolerance
Histamine itself is not harmful. It is a naturally occurring chemical in the body that supports immune and digestive function. Problems arise when your body cannot break down histamine effectively or when external factors increase your exposure.
Keeping track of your symptoms and understanding how diet, lifestyle and stress affect your histamine levels can make a big difference. For more detailed advice, visit our guide to histamine intolerance for insights into managing symptoms and supporting your overall wellbeing.
Final Thoughts
The festive season is a time to connect and celebrate, but it can also be stressful for those managing food sensitivities. By being aware of your personal histamine triggers and planning ahead, you can enjoy the holidays comfortably and confidently. Enjoy your time with your friends and family, but relax where possible and be sure to look after yourself as well!