Nutrition for Anxiety and Depression: Beyond Histamine and Common Allergies (Part 3)

In the ongoing journey to explore how food impacts mental health, it’s not just the usual suspects like gluten and dairy that can play a significant role. Beyond common allergies and sensitivities, there are lesser-known compounds in our food that may be quietly influencing our mood, anxiety, brain function, and overall well-being. Many people don’t realize that food sensitivities can extend far beyond the usual culprits, and these compounds — histamine, salicylates, oxalates, and sulfur — can all trigger neurological symptoms like brain fog, anxiety, mood swings, and even fatigue.

In this part of our series, we’ll dive into these overlooked food sensitivities and how they can impact mental health. By understanding how these compounds affect the body and mind, we can take a more holistic approach to healing, ensuring that our food choices are aligned with our mental well-being.

Sensitivities to Compounds in Food: Histamine, Salicylates, Oxalates, and Sulfur

Beyond the common food sensitivities and allergies, there are several other compounds found in a wide range of foods that some individuals may be sensitive to. These include intolerances or sensitivities to:

• Histamine
• Salicylates
• Oxalates
• Sulfur

For some individuals, neurological symptoms can be a significant side effect of food intolerances. Research has shown a markedly increased risk of psychiatric disorders in people with conditions that may be associated with sensitivities to compounds like histamine, salicylates, and sulfur (3). In fact, one study found that 35 percent of 113 people diagnosed with anxiety also met the criteria for histamine intolerance, which typically affects only 1-3 percent of the general population (1).

If you experience multiple symptoms from the lists below — especially those that aren’t neurological, such as skin reactions, or respiratory symptoms — you might have an intolerance to one of these compounds and could benefit from trying an elimination diet. However, if your symptoms are purely neurological (such as brain fog, anxiety, or mood swings) and you don’t experience any of the other symptoms, it’s less likely that these sensitivities are the cause, and an elimination diet may not be necessary.

Below, you’ll find more details about these potential intolerances and the symptoms they may be connected to.

Histamine Intolerance
Histamine is a naturally occurring compound in the body that is also found in many foods, especially fermented foods, alcohol, citrus, tomatoes, vinegar, and certain aged or processed products. When the body has difficulty breaking down histamine, it can lead to a variety of symptoms, including:

• Head: Headaches or migraines, dizziness, lightheadedness
• Skin: Flushing, skin rashes (like hives), itchy skin or eyes
• Respiratory: Nasal congestion, runny nose, asthma-like symptoms (wheezing, shortness of breath)
• Gastrointestinal: Bloating, diarrhea, nausea, digestive issues
• Heart: Low blood pressure, palpitations
• Other: Anxiety, irritability, fatigue, sleep disturbances or insomnia

Salicylate Intolerance

Salicylates are naturally occurring chemicals found in many fruits, vegetables, herbs, spices, processed foods, as well as certain medications and topical products. People with salicylate intolerance experience symptoms that often resemble allergic reactions. Common symptoms of salicylate intolerance include:

• Skin: Itchy skin, hives, rashes, eczema, skin color changes
• Respiratory: Wheezing, asthma, breathing difficulties, nasal congestion, runny or blocked nose, sinusitis, nasal polyps
• Gastrointestinal: Stomach pain, nausea, vomiting, diarrhea, bloating, intestinal inflammation
• Head: Headaches, dizziness
• Eyes: Itchy, watery, or swollen eyes
• Other: Fatigue, light-headedness, sneezing, coughing

Oxalate Intolerance

Oxalates are naturally occurring compounds found in many plant-based foods. For people sensitive to oxalates, the body may struggle to process them, leading to symptoms related to the accumulation of oxalate crystals in tissues, including joints and kidneys. Common symptoms of oxalate sensitivity include:

• Kidney issues: Painful or bloody urination, kidney stones, blood in the urine, feeling the need to urinate more frequently, or being unable to urinate
• Skin issues: Rashes, ulcers, or other skin color changes
• Pain: Pain in the back, lower belly, side, joints, muscles, intestines, or eyes
• Other symptoms: Feeling ill, tired, or not hungry, upset stomach, vomiting, chills or fever, nausea, weakness, anxiety, sleep problems, or burning feet

Unlike other intolerances, it’s recommended to gradually reduce oxalates in the diet. Transitioning too quickly to a very low-oxalate diet can actually trigger symptoms in sensitive individuals.

Sulfur Sensitivity

Sulfur is a mineral found in many foods, especially those in the cruciferous vegetable family, as well as in garlic, onions, eggs, and processed meats. Sulfur intolerance can lead to a variety of gastrointestinal and neurological symptoms. Common symptoms include:

• Respiratory: Asthma and shortness of breath
• Gastrointestinal: Bloating, gassiness, and/or abdominal pain
• Skin: Hives, rashes, acne, eczema, psoriasis, or dermatitis
• Neurological: Chronic headaches, brain fog, anxiety, explosive anger
• Other: flushing, sweats, or feeling hot in the hands and feet

How to Know If You Have a Food Sensitivity

If you experience skin, respiratory, joint, or kidney stone issues in addition to depression or anxiety, consider trying a 2-3 week elimination diet. During this time, remove foods that are high in compounds like histamine, salicylates, oxalates, or sulfur, and monitor any changes in your symptoms. If you notice symptoms across multiple categories, you might need to do more than one round of elimination testing. For instance, if you experience headaches, eczema, and chronic nasal drip, these could be linked to both histamine and salicylate sensitivities. In this case, it may be helpful to start with a low-histamine diet and, if you don’t see any improvement, move on to a low-salicylate diet.

Why Think Twice Before Eliminating Foods

It’s important to remember that you should only remove foods high in these substances if it’s absolutely necessary. Many of these foods contain valuable nutrients and compounds that are essential for our overall health. Even compounds that may be problematic for some, like salicylates (2) and sulfur (precursor to glutathione, our body’s master antioxidant), offer potential health benefits. Unless you’re experiencing symptoms that clearly point to a sensitivity, it’s usually best not to eliminate these foods from your diet.
What do you do If you figure out you have a sensitivity?

If you discover through an elimination diet that you have a sensitivity to histamine, sulfur, salicylate, or oxalate, I recommend temporarily reducing foods high in those compounds. During this time, focus on supporting the liver, healing the gut, and restoring a balanced microbiome (the good bacteria in your gut). It’s best to work with a knowledgeable healthcare provider during this process for guidance and support. They may also recommend certain supplements.

Supplements

Some people may benefit from supplementation when dealing with these intolerances. However, it’s important to consult with your doctor before starting any supplements, as there is no one-size-fits-all approach. That said, there are several common supplements that may help support individuals with these intolerances. You and your doctor can consider the following options:

• Histamine: Quercetin and DAO (diamine oxidase) are foundational supplements. There are many blends which include these and other nutrients that can support histamine intolerance which you can consider such as Histamine Scavenger, Histamine Balancer, ABP1 Assist. If you have methylation issues, additional supplements that target inflammation can also help manage histamine intolerance.
• Sulfur: Molybdenum 150 mcg twice daily (start lower and work up to), Hydroxocobalamin lozenge 2000 mg 1x/day, Calcium D’Glucarate, Liquid trace minerals, and Magnesium.
• Oxalate: To manage oxalate sensitivity, aim to include calcium-rich foods in each meal (only supplement if necessary). Additionally, consume 3000-5000 mg of potassium daily and consider adding fresh lemon juice to your water (use a straw to protect your teeth). If you’re deficient, biotin supplementation may also help—start with a low dose and gradually increase. You can use an app like Cronometer to track your food intake over three days to assess how much potassium and calcium you’re consuming. This can help you determine if dietary adjustments are needed. Keep in mind that over 95 percent of Americans don’t meet the recommended potassium intake.
• Salicylate: While there’s limited research on supplements for salicylate sensitivity, some evidence suggests that Specialized Pro-Resolving Mediators (SPMs) may help reduce the overproduction of leukotrienes, which are involved in inflammation. The amino acid glycine may support the excretion of salicylates, while bicarbonate supplementation could help raise urine pH to around 7, potentially enhancing the elimination of salicylates from the body.
  As with any supplement regimen, it’s best to consult with a healthcare provider before starting.

As we’ve seen, food sensitivities to compounds like histamine, salicylates, oxalates, and sulfur can play a surprising role in neurological symptoms like brain fog, anxiety, and mood swings. If you recognize any of the non-neurological symptoms that accompany these sensitivities, an elimination diet may help you identify the root cause of your discomfort. However, it’s important to remember that not every neurological symptom is related to food intolerances. So, before making drastic changes to your diet, consider the full picture of your health, and consult with a healthcare provider to guide your approach. By paying attention to what’s on your plate and how it affects your mind and body, you can take control of your well-being in a more informed and empowered way.