If you’ve ever felt worse after eating foods that are typically considered “healthy,” histamine may be part of the picture. Histamine is a natural compound involved in immune response, digestion, and nervous system signaling—but when levels build up faster than the body can break it down, it can lead to a wide range of symptoms.

Common signs of histamine intolerance can include headaches, skin flushing or itching, sinus congestion, digestive discomfort, anxiety, and disrupted sleep.

This downloadable guide is designed to help you better understand how histamine shows up in your diet and what to do about it.