Low Histamine Remedies That Help My IBS Flares

Recently I found myself in a crippling IBS flare. My diet has gone off the rails and I have been having excruciating pain.

These are my go-to home remedies for my IBS flares. Some of these I use only when I’m having symptoms and some are more preventative.

Whether you deal with gas, bloating, constipation, diarrhea, cramping, or distention, I hope this roundup of my favorite low histamine home remedies for IBS helps you calm the chaos in your gut like it has for me.

Disclaimer: I’m sharing what’s worked for me based on personal experience. This is not medical advice. Please talk to your doctor for diagnosis and treatment. This post contains affiliate links—I only share products I personally use and trust.

The Histamine–IBS Connection

If you’ve tried everything for IBS and still struggle, histamine intolerance might be a missing piece. Histamine is a compound involved in immune response, digestion, and inflammation—but when your body can’t break it down properly, it builds up and can cause a variety of symptoms.

For people with IBS, high histamine levels can increase gut permeability, inflammation, and nerve sensitivity, making symptoms like cramping, bloating, and urgency much worse. That’s why many of the remedies I use for IBS are also low histamine and mast cell-friendly. Calming inflammation = calming the gut.

Herbal Teas That Help My IBS Flare-Ups

A quick note on safety: While herbal remedies can be incredibly helpful, they’re not always harmless—especially if you’re taking medications or have underlying conditions. Some herbs can interfere with prescription drugs or affect things like blood pressure, liver function, or hormone levels. Always check with your doctor or pharmacist before trying new supplements, teas, or essential oils—especially if you’re pregnant, nursing, or on medications. Natural doesn’t always mean risk-free.

Fennel Seed Tea

This is my newest (and now favorite) remedy. I was in so much pain recently I was willing to try anything, and fennel seed tea worked almost instantly to relieve my cramping.

I didn’t have prepackaged tea, but I used a tablespoon of whole fennel seeds in a tea strainer and steeped it for 10 minutes. Boom—relief. Now I drink it in the morning to stay ahead of symptoms.

Why it works: Fennel is antispasmodic, anti-gas, and anti-nausea. It calms smooth muscle spasms and reduces bloating.
[Try fennel seed tea here ➝]

Fennel is also often used to

• Treat respiratory conditions
• As an appetite suppresant
• As a mild diuretic to reduce edema

You can learn more about this herbal remedy HERE

Peppermint Tea or Oil

Peppermint relaxes the digestive tract and eases cramping. You can sip peppermint tea or add a drop of food-grade peppermint oil to hot water (be sure it’s labeled safe for ingestion!).

Caution: Peppermint can worsen reflux in some people—skip it if that’s an issue for you.
[Try organic peppermint tea ➝]

Peppermint oil has been shown to be a safe and effective treatment for IBS symptoms. Peppermint relaxes the smooth muscles in the digestive system, relieving cramping and pain.

• You can utilize the leaves as tea or buy peppermint tea bags.
• You can use a drop of peppermint oil in hot water or added to other teas, just be sure that it is graded safe for oral use.
• Avoid before bed as it may cause reflux and is known to be energizing.

Alternatively, you can use peppermint essential oil or soft gel capsules.

Other common uses of peppermint include:

• Pain relief for headaches
• Improved breath
• Improves congestion
• Increase energy
• Pain relief for menstrual cramps
• Improved concentration
• Allergy relief

Ginger Tea or Oil

Ginger is widely known as a home remedy for nausea. Where I grew up people often turn to Vernor’s ginger ale or ginger drops when their tummy is feeling queasy. Ginger is a classic remedy for nausea, but it also helps reduce inflammation and muscle spasms in the gut. I like using fresh ginger or drinking tea, but you can also dilute ginger essential oil with a carrier oil and rub it on your belly.

Bonus: Ginger may also improve digestion when taken with meals.
[Check out my go-to ginger tea ➝]

You can use ginger essential oil topically as well. Dilute with carrier oil and rub on your tummy.

Or take as a supplement.

Other common uses for ginger:

• Chronic pain relief
• May help soothe irritated skin
• Beauty aid- antioxidents can help keep a youthful appearance
• helps with digestion when taken with meal
• May reduce cholestoral
• May help boost immunity
• Pain relief for menstrual cramps

Chamomile Tea

Chamomile tea is known for its relaxing qualities. This benefit extends to the digestive system, relaxing the smooth muscles and relieving the painful spasms some may experience with IBS. It also is known for helping you wind down from a stressful day. We know that stress can cause inflammation and trigger various symptoms in the body such as IBS flares.

Chamomile is best consumed in the evening as it may cause drowsiness.

[Get soothing chamomile tea ➝]

Other uses for chamomile:

• Pain relief for menstrual cramps
• May help insomnia
• May ease stress and anxiety
• May boost your immune system
• Ease irritated skin topically

Turmeric (Low Histamine, but Not for Everyone)

Turmeric is anti-inflammatory and can ease gut spasms. When paired with fennel, it’s shown to help IBS symptoms even more.

But note: turmeric is high in oxalates and can block iron absorption—skip it if that’s an issue for you.

Other common uses for turmeric:

• Chronic pain relief
• Boost immune system
• Reduce risk of heart attack
• Prevent Alzheimer’s

Supplements I Use for Gut Support

Probiotics

Probiotics are often recommended for IBS, especially strains like Bifidobacteria. However, some strains are histamine-producing, so I use histamine-safe probiotics only—like HistaminX by Seeking Health.

If you’re still reacting to everything, you may want to hold off and work with a practitioner.
[Check out HistaminX here ➝]

Digestive Enzymes

Since adding digestive enzymes before meals, I’ve had fewer flares, less bloating, and better digestion overall. They help break down food more effectively, reducing the load on your gut.

Digestive enzymes help us to better digest and absorb our food. Better digestion means less stress on our digestive system.

You can read more about digestive enzymes here.

[Check out Seeking Health Digestive Intensive]

Stress Relief for IBS Relief

Stress is one of my biggest triggers for flares. I can eat clean and still end up with cramps if I’m anxious or overstimulated. That’s why managing stress is just as important as food for me.

My go-tos:

• Deep breathing exercises
• Grounding walks outdoors
• Vagus nerve stimulation (gargling, humming, cold splash)
• Journaling + prayer

Trauma, especially from childhood, is linked to increased IBS risk. Healing your nervous system = healing your gut.

You can read more about stress and IBS here.

Final Thoughts

If you’re in the middle of an IBS flare, I know how miserable it can be. These low histamine remedies for IBS flares have been my lifeline, helping me calm symptoms without harsh medications.

What works for one person may not work for another, but I hope this list gives you some new tools to try. If you suspect histamine intolerance may be part of your gut puzzle, you’re not alone—and you’re not crazy.