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Zinc Deficiency and Histamine Intolerance

You may remember zinc from its roles in neon-coloured 90s sun protection and fighting a cold, but it also plays a part in another important aspect of immunity: allergic responses and histamine intolerance.

At Health & Wellness AU & NZ, our Naturopaths specialise is a natural allergy treatment called Positive Association Technique (PAT), so work with many clients struggling with allergy and histamine symptoms.

So while it’s not the cure-all for allergies, the link between allergic immune responses, zinc deficiency and histamine intolerance is worth exploring, so let’s break it down.

What does Zinc Actually do?

Zinc is the second most abundant trace element in the body, after iron, with over 300 enzymes relying on zinc to function. It is also labelled as “essential”, being a nutrient that the body can’t make or store. This means if we aren’t getting it from our diet, we aren’t getting it at all.

On a cellular level, zinc is involved in making proteins and DNA, and cell division and differentiation. This alone means zinc has wide reaching actions in the body and is heavily involved in many aspects of health, including:

Maintaining healthy skin and gut barrier
Wound healing and collagen production
Immune function and inflammation control
Taste and smell
Bone health
Male fertility
Vision
Thyroid hormone synthesis – important for many body functions, including metabolism.
Nervous system development and function – influencing conditions such as depression and Alzheimer’s disease.
Insulin production, stability and function – for blood sugar regulation

Zinc is a major player in gut health and the microbiome. This is important when we talk about allergies because the gut is one of our major contact points with the outside world, where potential allergens can land first. The gut barrier is a huge part of this defence, and zinc is important for maintaining it.

Zinc deficiency is linked to poor microbiome diversity and an imbalance of bacteria (dysbiosis). Zinc depletion also leads to changes in the function of the microbiome, affecting mineral absorption and the way carbohydrates are digested and fermented.

This can mean we produce less short chain fatty acids (SCFAs), which can further deplete zinc, keeping a person in a looping state of zinc-deficiency.

Finally, zinc regulates immune signalling within cells. It is involved in making antibodies, signalling inflammation, and the maturation of white blood cells.

Basically, your immune system wouldn’t do so well without it, which is why it is one of the first nutrients that will be offered when you ask a Naturopath for immune support.

Symptoms of Zinc Deficiency

There are multiple methods to test for zinc levels in the body, although it can be difficult to get a trusted, accurate result. Urine and hair tests can be helpful, though the most common test for zinc deficiency is a blood test to assess serum levels.

However, as most zinc is stored within the cell, a blood test represents less than 0.1% of total body zinc, and plasma zinc can easily fluctuate, so it is also not considered completely accurate.

Many naturopaths use the zinc tally test to give an idea of zinc deficiency. When zinc levels are low, there is also a lack of a specific zinc-dependent enzyme which affects taste perception, particularly that of zinc sulfate.

Based on this, patients are given a small dose of zinc sulfate to hold in their mouth for 30 seconds. If they cannot taste the drink it is suggested that they are deficient.

However, this doesn’t explain all cases of poor taste perception so is not entirely accurate either, but can be another helpful clue.

Basically, none of these tests alone should be considered definitive diagnostic factors. Zinc status should always take into account a proper clinical assessment of signs, symptoms and dietary intake.

Signs and symptoms of Zinc Deficiency

Zinc deficiency may present as:

Changes in taste and smell
Poor appetite
Light sensitivity
Mood swings
Poor immunity – getting sick easily or taking longer to recover
Diarrhoea
Fertility challenges
Angular cheilitis (cracks in corners of mouth)
Skin complaints such as eczema
Poor wound healing
Nail changes
Brittle, thinning hair

Causes of Zinc Deficiency

Deficiency in zinc is quite common and often it can be because we simply aren’t eating enough. However, it isn’t just a lack of intake that can cause zinc to be low.

Potential causes include:

Low dietary intake
Long term restrictive diets e.g. low FODMAP
Gut issues affecting absorption like chronic diarrhoea and Coeliac disease
Increased excretion through stool, urine, sweat, semen or menses
Higher body demands e.g. pregnancy
Excessive alcohol consumption
Certain medications e.g. diuretics and angiotensin-receptor blockers
Inflammatory conditions

Addressing these underlying causes is always important, rather than just supplementing with zinc.

Those who eat little to no meat can be at higher risk of deficiency, as red meat is one of the largest sources of zinc.

In addition, excess intake of phytates from plant-based foods such as legumes and wholegrains can bind to zinc, reducing absorption. Soaking, sprouting and fermenting can help reduce phytates and improve absorption of minerals.

Finally, when zinc is low, inflammation is activated.

However, inflammatory conditions change the balance of zinc in cells, often leading to low levels of zinc. This suggests a vicious cycle between inflammation and zinc deficiency, with one worsening the other.

So conditions of inflammation, such as allergies, could be actually be contributing to your zinc depletion.

Zinc Deficiency and Allergies

A defining factor of an allergy is an immune system which is hyperreactive to usually harmless triggers.

This sets off an immune-mediated inflammatory cascade, including T helper 2 (Th2) cells and immunoglobulin E (IgE), which activates mast cells to release histamine, most commonly resulting in respiratory, skin or gut symptoms.

What the research shows;

A link between zinc depletion and allergy development has been established. Studies show that supplementation with zinc can have a beneficial effect on moderating the immune system and decreasing allergic symptoms.

For example, a study of people with atopic (allergic) asthma found their blood zinc levels to be lower than the non-atopic asthmatics and healthy control groups. This suggests that zinc deficiency can be a risk factor for developing allergic asthma, and atopic asthmatics may respond well to zinc supplementation.

We know that zinc is a big player in the immune response. Being involved in so many different processes, including multiple different immune cells, the effects of zinc deficiency on abnormal immune function are complex.

T helper cells

Zinc is involved in helping T cells to mature. A deficiency of zinc can throw off the delicate balance of T helper cells (Th1 & Th2) by reducing Th1, which allows Th2, that involved in allergies, to be outnumbered.

Eosinophils

Eosinophils are a type of white blood cell with histamine receptors and are involved in the allergic inflammatory response. Deficiency of zinc has been shown to increase allergic inflammation from eosinophils, and a diet low in zinc significantly increased eosinophil action. Whereas zinc supplementation was shown to suppress eosinophilic inflammation and decrease eosinophil counts.

Zinc Deficiency and Histamine Intolerance

Histamine intolerance is an imbalance between histamine accumulation and clearance. This can present as hives, flushing, itching, headaches, gut symptoms and sensitivity to high histamine foods.

Many different factors can affect this balance, such as histamine production in response to allergies, histamine production by the gut microbiome, breakdown of histamine in the gut and clearance of histamine from the cells.

As zinc is involved in so many different processes from immune cell regulation to gut repair and inflammation control, the connection between zinc deficiency and histamine intolerance makes sense.

Mast cells and histamine

When an allergic reaction occurs, IgE activates mast cells and basophils to step in to trigger the allergic response, they degranulate, which releases histamine and begins the inflammatory cascade.

The main trigger for mast cells to release histamine is the intake of calcium into the cell. Zinc helps block this transfer of calcium into mast cells, therefore helping to suppress the release of histamine.

In addition, once zinc is inside the cell, it works in other ways on pathways required for mast cell degranulation, further reducing histamine production.

Zinc is also indirectly involved in the function of enzymes which break down histamine, like diamine oxidase (DAO), further driving the relationship between zinc deficiency and histamine intolerance.

Addressing Zinc Deficiency and Histamine Intolerance

First, look at your diet.

Highest food based sources of zinc include:

Oysters
Meat and poultry: beef, pork, turkey and chicken
Fish and seafood, especially sardines and shrimp
Wholegrains like oats
Tofu
Nuts and seeds, especially pumpkin seeds (and pepita spread!)
Eggs
Dairy products
Legumes like lentils, chickpeas and beans
Mushrooms

Soak, sprout or ferment legumes and grains to help reduce phytates and improve absorption of zinc.

Second, look at your gut.

Are gut issues getting in the way of your ability to absorb zinc? If you have chronic gut symptoms, it’s time to address them. Intestinal hyperpermeability a.k.a “leaky gut”, can allow unwanted particles from the gut into the bloodstream, increasing histamine and inflammation.

While this can be a contributor to zinc deficiency, a specific form of zinc known as zinc carnosine can be excellent remedy for gut repair. But let’s not forget we always need to look at the underlying causes as well.

Reduce your inflammatory load

If you are constantly burdened by chronic health conditions or allergies, your body may be regularly producing inflammation which can influence your zinc levels.

Positive Association Technique (PAT) helps re-train the body’s response to allergic triggers using kinesiology, acupressure and positive conditioning. By calming reactivity, we can reduce the production of histamine and inflammation, lightening the load.

Consider a supplement

Supplements are always best taken under guidance of a qualified practitioner who can help determine if you need one, and the right form and dosage for you. This is particularly true in the case of zinc.

You can have too much zinc, so it’s not one to throw in your regime for the fun of it. Excess zinc can have unwanted effects on immune function, and long term or unnecessary supplementation can also throw off levels of copper in your body.

Not all zinc is made equal, either. Well absorbed forms of zinc include zinc citrate, zinc carnosine, zinc amino acid chelate and zinc glycinate. When looking at dosage it’s important to check the ‘elemental’ level.

Another important thing to remember is zinc can cause nausea if taken on an empty stomach, so make sure you take it with or straight after food!

As you can see, the relationship between zinc deficiency and histamine intolerance, allergies, the gut and inflammation is complex!

While zinc isn’t the only piece of the puzzle, it can be an important part of the allergy and histamine intolerance picture. If you’re struggling with allergies, consider if you’re getting enough zinc to support your immune balance.

Written by Leila DiQuinzio – Melbourne based Naturopath & PAT Practitioner

Leila is a degree qualified Naturopath with over 12 years of experience, and provides Positive Association Technique (PAT) from the multi-modality clinic she co-founded in Northcote, Melbourne named ‘Aēsara Health‘.

Please note that this blog post contains general information only. Always consult your health care professional before changing your diet, starting new supplements or regarding any medical condition.

September 25, 2026/by manager@naturalallergytreatment.com.au

Allergies, Asthma, Eczema, Hay Fever, Podcast

Allergy Friendly Cleaning For a Healthier Home

When we think about allergies, we often think about the world outside our homes: pollen, pollution, grass, pets and other environmental triggers. But what about the air and surfaces inside our own homes? That’s why allergy friendly cleaning is important.

For people living with allergies, eczema, or respiratory symptoms, the home environment can play an important role in how they feel day to day.

And while it isn’t possible, or necessary, to create a completely sterile home, there are practical ways to reduce the everyday dust, allergens, fragrances and other irritants that can build up around us.

For our Brisbane Naturopath and Positive Association Technique (PAT) practitioner Belinda, this realisation led to a new business venture: creating her own North Brisbane based allergy-friendly cleaning company, Beyond Clean Living.

In this article we explore the various components of an allergy friendly cleaning approach, and how you can implement this in your own home.

From Naturopathy to Allergy-Friendly Cleaning

Belinda continues to work as a practising Naturopath & PAT practitioner, but the idea for Beyond Clean Living came from a very personal frustration.

She had used cleaners in the past but struggled to find a service that aligned with what she understood about health and the home environment.

The products being used weren’t necessarily what she wanted in her own home, and the cleaning wasn’t always addressing the areas that mattered most from an allergy perspective.

For Belinda, cleaning wasn’t simply about having a house that looked tidy.

She was thinking about the dust accumulating under beds, allergens settling behind furniture, the impact of humidity, the products being sprayed into the air and the potential difference these things could make for families already dealing with sensitivities.

These are common issues she hears in her Positive Association Technique (PAT) sessions as well. Her clients often present with symptoms associated with indoor triggers like dust mites, mould and fragrances. Learn more about PAT in our Free PAT Information E-Pack.

Eventually, she realised that the service she was looking for simply didn’t exist in the form she wanted.

So she decided to create it herself!

Beyond Clean Living was born from the idea that a home should support your family’s health rather than quietly work against it. The business is based in Gaythorne and services Brisbane’s north and surrounding suburbs.

What does Allergy Friendly Cleaning involve?

Traditional cleaning services often focus on the surfaces we can see: floors, benches, bathrooms and kitchens.

Allergy Friendly Cleaning requires a different approach.

This service deliberately focuses on the places where dust and allergens can quietly accumulate but are easily overlooked; under beds, behind and beneath furniture, along skirting boards, window tracks and other high- and low-dust areas.

This is particularly relevant for allergy-sensitive households, because simply making a house look clean doesn’t necessarily mean you’ve reduced the overall dust load.

And then there is the other side of cleaning: what are you actually putting into the home while you’re cleaning it? Which we will address a little further on.

Dust Mites in the Home

Dust and dust mites are among the most common indoor allergy triggers, and they can be particularly relevant for people experiencing congestion, itchy eyes, snoring, poor sleep or eczema flare-ups.

The goal isn’t to eliminate every dust mite from your home. That’s neither realistic nor necessarily desirable.

Instead, it’s about reducing excessive exposure.

There are plenty of simple things households can do themselves:

Take shoes off at the door to reduce what gets tracked inside.
Wash bedding regularly (weekly).
Use a hot wash >60 degrees for bedding where possible.
Vacuum mattresses when changing sheets.
Clean underneath and behind beds and furniture.
Reduce unnecessary clutter where dust can accumulate.
Manage humidity, particularly in naturally humid climates.
Use effective filtration when vacuuming.

For families who struggle to keep up with all of this, however, the challenge is often time.

Between work, children, pets and everything else that comes with running a household, doing a detailed clean every week isn’t realistic for everyone.

That’s where Belinda sees the value of the professional cleaning and using Positive Association Technique (PAT) to help reduce the impacts of dust mite sensitivity.

Mould in the Home

Mould is another major consideration when thinking about a healthier home, particularly in humid Australian climates, and is another common reaction we work with in our PAT sessions.

But Belinda’s approach is not about creating fear around every tiny spot of mould.

Instead, she encourages people to think about moisture, dust and the conditions that allow mould to grow.

Mould requires moisture and a food source. Everyday activities such as showering, cooking, breathing and drying clothes indoors can all contribute moisture to the home.

That means you don’t necessarily need a dramatic flood or leaking roof for moisture to become an issue.

Small amounts of surface mold on suitable non-porous surfaces can often be cleaned, but more significant or hidden mould problems may require more extensive remediation.

Fragrance-Free Cleaning

One of Belinda’s biggest priorities was removing unnecessary fragrance from the cleaning process.

Many conventional cleaning products are heavily scented, and “clean” is often associated with the smell of lemon, eucalyptus, flowers or other fragrances.

But for people who are sensitive to fragrances, that strong smell isn’t necessarily a sign of a healthier home.

Beyond Clean Living uses fragrance-free, low-tox cleaning products and avoids harsh chemicals and synthetic fragrance as part of its standard approach.

The philosophy is simple: if you’re cleaning a home to reduce the things that may be irritating the people living there, you don’t want the cleaning process itself to introduce another potential irritant.

This was one of the reasons Belinda felt so strongly about creating the business herself. She wanted a service where she wouldn’t have to repeatedly tell the cleaner, “Please don’t use that product” or explain why certain ingredients weren’t appropriate for her household.

An Allergy Friendly Clean to Reset your Home

One of Beyond Clean Living‘s services is a detailed initial reset clean.

Rather than simply starting with a standard weekly clean, the first visit is designed to bring the home up to a new baseline, addressing the accumulated dust and grime in the places that are commonly missed. From there, families can move into fortnightly or monthly maintenance.

This idea came directly from Belinda’s own experience.

Life gets busy, the dust builds up and eventually the task becomes so overwhelming that you don’t know where to start. A thorough reset can make maintenance much more manageable.

It can also be particularly useful for people who find that cleaning itself aggravates their symptoms, because vacuuming, dusting and moving furniture can stir up dust and mould particles.

Why a Healthy Home Matters

The reason Belinda is so passionate about this isn’t really about cleaning.

It’s about what happens when people feel better in their own homes.

If you’re constantly congested, waking up with itchy eyes, sleeping poorly, snoring, dealing with dust sensitivities or feeling uncomfortable around certain fragrances, it can start to feel normal.

But living with symptoms for years doesn’t necessarily mean they’re something you simply have to accept.

The home is where we spend a huge amount of our time. It’s where we sleep, eat, relax and raise our families.

That doesn’t mean a deep clean will solve every health problem. It won’t. But reducing unnecessary environmental exposures can be one practical piece of a holistic approach towards your health.

But an important message from Belinda’s approach is that creating a healthier home doesn’t require becoming obsessed with eliminating every microorganism, dust particle or chemical.

We can think of our home as another microbiome, that contains a variety of microbes, but can sometimes get out of balance.

It’s just about making sensible changes where you can.

Take your shoes off. Keep dust under control. Wash your bedding. Manage humidity. Address moisture problems. Reduce unnecessary fragrances. Use appropriate cleaning products. And, if keeping on top of the detailed cleaning feels impossible, get some help.

That’s ultimately why Belinda created Beyond Clean Living.

She couldn’t find the kind of cleaning service she wanted for her own home. One that understood the connection between cleaning, dust, allergens, fragrances and the overall home environment.

So rather than compromising, she built it herself.

And that may be the most interesting part of the story: Beyond Clean Living isn’t simply a cleaning company. It’s the practical extension of a naturopath’s belief that the environments we live in can be an important part of the bigger picture of health.

September 7, 2026/by manager@naturalallergytreatment.com.au

Allergies, Asthma, Digestive Health, Hay Fever, Podcast

Can Allergies Impact your Immunity?

The winter months can be miserable for some people with a constant barrage of colds and flus, or one bout of something that can take weeks to get over.

And then there are other people who sail through winter and might only experience a mild cold here or there!

Other people seem to be susceptible to absolutely everything from hayfever to all of the different viruses, bugs and food sensitivities.

Although we are now at the tail end of winter, colds and flu can still be an issue up until around September.

We hear a lot from our Positive Association Technique (PAT) clients that notice a connection between their allergies and immunity, and seem to catch every cold and flu going around.

So in this blog we will explore these differences in immune system function between people and explore the link between allergies and immunity.

There are also some key ways to “boost” your immune system, if you struggle with chronic allergies and low immunity, that we will cover.

Immune System Function

There can be many factors at play that may influence which category you fit into. However there are some foundational basics to a healthy immune system.

Firstly, nutrients form the building blocks for tissues and functions within the body, so if we aren’t providing those nutrients in the right amount, processes like mounting an immune response may become inefficient.

Then the innate immune system is made of the epithelial cell of our skin and mucous membranes. Bodily fluids like saliva and the mucosal lining of the gut contain defensins which act like bactericides to protect the body. It’s a non-specific, barrier kind of defence system that is right where exposure to infection is at its greatest. Some types of white blood cells like neutrophils also form part of this defence system.

So if we have something out of balance that is needed for a healthy innate immune system, we may find our resistance to infection is low and we end up catching every virus we are exposed to.

Secretory IgA

Another important factor to consider when thinking about why some people may be more prone to getting colds and flus, is something called secretory IgA.

Now this is the main antibody found on the mucosal surfaces of the body such as the digestive tract and the respiratory tract. It acts like a physical barrier to prevent bacteria and viruses from adhering to these surfaces.

If someone has low or high levels of this, it’s telling us a story about what is going on at that mucosal surface. If levels are high, it is an indication that the immune system is responding to a threat. That could be an infection, an unbalanced microbiome or a food sensitivity.

If the secretory IgA levels are low then the immune defences of that individual are low and we are looking at a depleted picture. This person may have been subject to a chronic infection, chronic food sensitivities, ongoing stress or nutrient deficiencies. They definitely need to be nurtured and nourished!

Secretory IgA, Allergies and Immunity

When it comes to the risk of someone with allergies being more susceptible to colds, that appears quite difficult to answer definitively!

Certainly if the underlying cause of that was related to poor nutrition or stress, then it would make sense that the immune system would not be working as it should.

There is plenty of information online saying this connection is true, however not much research has been done to back that up with evidence.

Although, there are two functions happening in the gut that may help explain this connection.

Firstly, the gut microbiome appears to play a role in how much secretory IgA is produced, with certain species initiating the production of more and some decreasing the amount.

And there have been quite a few studies that found those with allergic conditions, like hayfever and asthma, have less diversity in their gut microbiome. This lack of diversity could contribute to lower levels of secretory IgA, and therefore immunity.

This is fascinating and is another example of how our microbiome is engaged in conversation with our body and influences processes in the body itself.

Secondly, food sensitivities elevate secretory IgA as a immune response in an attempt to protect the body from the ‘foreign invader’. But when this response is chronically generated, the body can get depleted, resulting in low secretory IgA output, impacting immunity.

It also appears that complications following a viral infection can be more likely in someone with asthma. This is due to the inflammation already present in the airways and consequential mucous and immune response.

And when we find it takes us a long time to get over a cold or virus, it may be the normal inflammatory response to infection that is taking longer to subside. If our production of inflammatory cytokines has been ramped up, it is going to take longer to resolve this.

If you find that you seem to be hit harder than others with viral infections, there may be some of these underlying inflammation drivers playing a role.

Allergies vs Virus Symptoms

With pollen season around the corner, you may experience a sudden onset of sinus symptoms or a sore throat, and wonder whether it’s allergies or a virus?

Both can create nasal congestion, runny noses, sneezing and coughs.

Colds and flus, caused by viruses, may be accompanied by a temperature, body aches and pains or a sore throat and are usually relatively short term.

Allergies are not associated with temperatures or aches and pains. But they do present as sinus congestion, chesty or dry coughs, fatigue and itchy, watery eyes.

That itchy sensation, which is usually in the eyes, but can also be experienced on the roof of the mouth or skin is a clear sign of an allergic reaction.

Congestion that lingers and doesn’t resolve may in fact be more of an allergy presentation than a constant cold, or it may feel like you are getting sick frequently, but it’s an allergic response rather than a virus.

Working with a naturopath can help you decipher what is going on. We can work on foundational health for a robust immune system and help to resolve ongoing inflammation to reduce the impact and duration of a cold when you do get sick.

Positive Association Technique (PAT) can also be beneficial to not only address allergy symptoms, but also help reduce the load on your immune system, encouraging it to work more effectively when needed.

PAT is a natural allergy treatment performed by qualified Naturopaths around Australia and NZ. We utilise a form of muscle testing, or kinesiology, to assess your reactions to a wide range of food, airborne and chemical substances. We then help to retrain your body’s response to the trigger by gentle stimulating nerve bundles and acupressure points that down either side of the back, using a chiropractic tool called an Acustim.

You can learn more about PAT in our Free PAT Information E-Pack.

Vitamin A for Allergies and Immunity

Healthy nutrition plays a really important role in supporting our innate immune system, as it’s the first line of defence for our bodies against pathogens.

Vitamin A is one of those nutrients that is really important for keeping our immune system healthy. It keeps the epithelial cells lining the internal and external surfaces of the body healthy and they form a nice barrier to infection.

In fact, Vitamin A is important for the expression of things called mucins and keratins which support a strong structure of epithelial tissue and help keep the innate immune system nice and strong through mucous production. So it restores the integrity and function of those mucosal surfaces.

A strong and healthy immune system also needs effective white blood cells like lymphocytes, neutrophils and macrophages. Vitamin A helps to keep these cells functioning well. I came across one study that found Vitamin A to be lower in children with asthma which was interesting.

Vitamin A also seems to help prevent the prolonged inflammatory reactions we spoke about earlier.

Vitamin A is a fat soluble vitamin which means it can be stored in the body and we can take too much of it. It is a vitamin that may cause birth defects and so supplementation in pregnancy should be avoided.

Food sources are going to be the best option for intake unless you are under the care of a health care practitioner.

Our body converts beta carotene found in brightly coloured fruits and vegetables into vitamin A. It is also found in liver and cod liver oil.

Vitamin D for Allergies and Immunity

Another important nutrient for healthy immune system functioning is Vitamin D. If our levels are low we may be more susceptible to bacterial and viral infections.

Deficiency has also been found to be a risk factor for autoimmune disease as Vitamin D modulates the immune system response. It works by enhancing the response of the immune system to bacteria and viruses, in particular, the healthy functioning of our macrophages (which destroy and eat bacteria and viruses).

Optimal levels of Vitamin D are between 100-150 on a standard blood test.

Gentle sunlight is the best way to boost your Vitamin D levels naturally. Areas that are not usuall exposed to sunlight are more sensitive and yield higher Vitamin D production.

High Sugar Intake and Immunity

Some studies have shown that high glucose levels can influence how our immune cells respond to an infection and also create a more inflammatory response. The activity of our regulatory T Cells (a type of white blood cell) is important for the production of antibodies and for moderating that immune system response.

It has also been found that high glucose levels may increase our levels of inflammatory cytokines by altering our gut microbiota. A diet high in sugar can deplete our good bacteria which make those beneficial short chain fatty acids for us and this increases the level of inflammation.

You can learn more about the impacts of sugar intake on our health in our other blog + podcast with Naturopath & PAT Practitioner Leila DiQuinzio – “Sugar Cravings and Allergies“.

Final Thoughts

The conclusion is that to improve our immune systems and become more resistant to colds and flu, we need to take a holistic approach.

We need to provide the body with the right nutrition to support immune system function and we need to manage our stress and support a healthy microbiome.

Earlier we looked at how deficiency in Vitamin A may prolong inflammatory reactions. And we have just seen how a diet high in sugar may also influence how inflamed we are.

When we find it takes us a long time to get over a cold or virus, it may be the normal inflammatory response to infection that is taking longer to subside. If our production of inflammatory cytokines has been ramped up, it is going to take longer to resolve this.

If you find that you seem to be hit harder than others with viral infections, there may be some of these underlying inflammation drivers playing a role, that need to be addressed.

Written by Fiona Joiner – Canberra Naturopath & PAT Practitioner

Fiona is a degree qualified Naturopath who specialises in gut health in her private practice, at Woden Wellness Centre, as well as providing Positive Association Technique (PAT).

August 17, 2026/by manager@naturalallergytreatment.com.au

Allergies, Digestive Health, Podcast Natural Allergy Treatment

How to Eat 30+ Plant Foods a Week with a Sensitive Stomach

Have you been hearing that you should eat 30 plus plant foods per week? I’d love to share with you why this is becoming a new health trend (that I actually love) and give you some practical strategies for how to implement this into your life.

If the thought of eating that many different foods sends your tummy into a panic attack, I have some strategies, including utilising Positive Association Technique (PAT) to help ease that transition too!

The 30 Plant Foods a Week Trend

It started with a study done back in 2018 called “The American Gut Project” which collected information about what people were eating and then analysed their stool samples.

They found that people who were eating more than 30 different types of plant foods each week were more likely to have specific beneficial bacteria such as Faecalibacterium prausnitzii than those who ate just 10.

Their stools also contained higher levels of short chain fatty acids (SCFA), made by the bacteria.

These short chain fatty acids are substances such as acetate, butyrate and propionate. We are still learning about them, but they seem to come with a whole host of benefits for us!

They can help with fat metabolism, reduce inflammation, may help with insulin resistance, and help to prevent colon cancer.

What the short chain fatty acids also do, is create an acidic environment in the colon. This further supports the growth of beneficial bacteria whilst inhibiting pathogenic bacteria.

Our colon cells also use short chain fatty acids for energy. Butyrate in particular, helps with gut barrier function, by supporting the formation of tight junctions between the cells.

A strong intestinal gut barrier in turn, helps support a healthy immune system by moderating that immune system response and reducing inflammation.

The Benefits of Fibre and Polyphenols

Eating a wide variety of plant based foods provides us with lots of different types of fibre and plant chemicals known as polyphenols. And what the fibre and polyphenols are doing is providing our gut microbiome with food.

When a population has lots of food and a nice home to live in, the population thrives! When we have that lovely robust microbiome, our health is positively influenced in a myriad of ways.

Studies have been able to link a higher diversity of the gut microbiota to a lower incidence of Type 2 diabetes, a higher level of high density HDL (the preferable type of cholesterol) and lower level of VLDL (the type we would rather not have).

It has also been found that those eating the greater range of different fruits and veggies had health benefits like a lower rate of weight gain and the lowest levels of perceived stress.

Microbiome diversity helps with metabolic health, immune system health (think autoimmune disease) and mental health. A diverse and healthy microbiome is also going to influence our gut and digestive health. So this can have an impact on diseases like Inflammatory Bowel Disease and Irritable Bowel Syndrome.

That’s a nice long list of benefits!

Tips for Tracking your Plant Food Intake

So how do we measure that we are eating 30 plants a week? At the moment ,there are no standardized assessment tools for this, and there can be some different interpretations of how to count this. (1)

Basically, we need to be eating a variety of food from a range of different plant based categories. The food needs to have been grown and I would argue, not heavily processed. The different groups of foods that count include fruit, vegetables, grains, legumes, herbs, spices, nuts, seeds, plant based fats like olive oil, herbal tea, and coffee.

We also need to consider how much of a food you may need to eat for it to count. Does a sprinkle of basil on the top of my tomato salad count or does it have to be a bigger serving size? Counting plant foods is based on self assessment and people may be measuring this differently.

A way around this is to allocate a smaller value to things like olive oil, tea, coffee and herbs and spices. These groups would receive a points allocation of ¼ of a point. So adding four different types of herbs to your dinner would give you a whole point. I like this system because it encourages more of that variety that our microbiome loves and acknowledges that a sprinkle may not be packing much punch on its own, however done consistently it can add up.

Some people can find this a daunting prospect! Going from eating 10 different plant foods to 30 the next week is a huge change. You can break it down into smaller goals. Start with increasing to 15 for the next two weeks and then take that up to 20 for the following two weeks. Keep increasing until you get to your goal of 30.

It doesn’t matter how long it takes, we want change to be sustainable. If you are a visual person like me, you may get a kick out of keeping a record of the different plant foods you have eaten that week on the fridge.

Blends of things can be really helpful in achieving a higher number of plant foods for the week. Instead of just sprinkling chia seeds on your oats, sprinkle a blend of seeds like chia, hemp, pumpkin, sunflower and flaxseed. If you enjoy adding a mushroom powder like reishi to your coffee, experiment with some new kinds like tremella or chaga.

You can also add extra veggies to your existing favourite meals or make a salad on the side of whatever you are having common practice. Try serving your favourite spaghetti sauce (now packed with lentils and veggies) over edamame pasta or roasted sweet potato instead of white pasta. Rice comes in different colours like red, black and brown, along with quinoa.

Navigating Reactions to Plant Foods

There are some common challenges that people bring up when we talk about working on this.

The first one is that they can’t eat outside of the safe food list they currently have due to digestive symptoms like bloating, reflux, constipation or diarrhea. This can be a very real problem for people and there are a couple of underlying causes.

The first is that your body is not used to the different types of fibres that you are adding to your diet with a wider range of food. A classic example would be adding in lentils and beans when you don’t normally eat them at all.

Different kinds of microbes enjoy different types of fibre. If your diet has been traditionally low in GOS (found in lentils and beans), your populations of microbes that can eat this type of fibre will be low. So we need to grow them!

And this is exactly why that varied diet helps so much to create a strong and diverse microbiome.

The solution for this problem is to start low and go very slow. Try smaller amounts, less frequently. When it comes to beans and legumes, make sure they have been soaked and well cooked before consuming. Tinned ones may be the better choice initially.

A little bit of temporary discomfort is going to be ok and I would encourage a little bit of “pushing through”. This level of discomfort may mean a little bit of bloating or some increased flatulence and this should settle fairly quickly.

If it’s ongoing and does not seem to be improving even though you have tried smaller and less frequent amounts, then it may be time to seek some help.

If you experience pain, offensive stools or flatulence, reflux or excessive amounts of bloating then pushing through is not appropriate. Your practitioner can assess thoroughly for issues like Small Intestinal Bacterial Overgrowth (SIBO) or other causes that will need to be addressed first. They will also be able to guide you on how to specifically increase your diet with safer foods that won’t trigger symptoms.

Salicylate intolerance can also be a barrier to eating 30 different plant foods per week. This is something that we frequently address with Positive Association Technique (PAT).

Salicylates are chemicals that occur naturally in many plants (and fruits & vegetables) and some people can be sensitive and react to them. They can trigger symptoms like headaches, skin rashes, nausea, vomiting, bloating, diarrhea, constipation, irritability and even sleep disturbances.

If you have this sensitivity and increase your plant food intake even more, you could run into trouble!

Working with a PAT practitioner can help you determine if this is the problem for you using muscle testing, and provide relief with with an acupressure based therapy to improve salicylate tolerance, allowing your diet to open up to include more salicylate rich foods.

Final thoughts

I feel like this is a fun and achievable change that people can make towards better health. It’s not a restrictive diet with lots of rules and menu plans that take hours to put together. It’s an invitation to eat a diet full of variety, flavour and real food. It caters to all sorts of diet styles and both vegans and meat eaters can continue to eat the foods they love, just add more plant foods in at the same time.

If you come across issues or need more support building up your variety of plant foods, you have a couple of options available;

Learn more about Positive Association Technique (PAT) here and see if it’s right for you
I provide Naturopathic Consultations from my clinic in Canberra, as well as online. Learn more here.

Written by Fiona Joiner – Canberra Naturopath & PAT Practitioner

Fiona is a degree qualified Naturopath who specialises in gut health in her private practice, as well as Positive Association Technique (PAT), in Woden, Canberra.

June 17, 2026/by manager@naturalallergytreatment.com.au

Allergies, Digestive Health, Podcast Natural Allergy Treatment

Candida Overgrowth and Allergies

If you’ve experienced ongoing health issues, like many of our Positive Association Technique (PAT) clients, you may have been told you have a candida overgrowth at some point.

Candida has been talked about in the health space for many years now, which has given rise to some confusion and misconceptions.

In this article I’ll share what needs to happen for candida to become an issue, the types of testing available (including the questionable ‘candida spit test’), it’s connection to allergies and food sensitivities and the ways you can support your body to keep everything in balance.

What is Candida?

Candida is a yeast (which is officially classified as part of the fungi group), that is a normal inhabitant of the human body.

We can find candida on areas of the body that have a mucosal lining, like in the gut, urogenital areas or in the mouth.

It thrives in nooks and crannies, especially where there are two opposing skin surfaces like under your arms. These areas provide that moist environment it loves.

The skin here can become damaged or chafed, which allows Candida to colonise more easily. It’s not found much on dry skin areas.

The presence of candida is normally well tolerated by the immune system and is easily kept in check by a healthy microbiome.

Our commensal bacteria will keep candida levels under control mainly by competing with candida for real estate in your body.

If the good bacteria are robust in numbers, they’ve taken over the neighbourhood and there are only one or two vacant lots left for the candida to live in.

Trouble can occur when we have beneficial bacteria moving out, for example, because of antibiotics or a diet high in processed food with little fibre to feed them. The numbers of beneficial bacteria have declined and there are now more empty houses to move into.

Candida being the opportunistic character it is, will move right on in and bring its extended family with it!

Symptoms of Candida Overgrowth

Symptoms of candida overgrowth usually presents on a mucosal lining or the skin as;

itching
burning
discharge
general soreness and irritation
white patches may be visible in areas like the mouth

The symptoms will depend on where the candida infection is. People report lots of digestive symptoms like bloating and food sensitivities if they have candida overgrowth in the gut. If an infection is left unchecked, this can place quite a burden on the immune system and may cause fatigue.

Previously, candida infections have been talked about as systemic however in reality you would be so sick that you would need hospitalisation. This is more likely to occur in patients who are severely immunocompromised and would involve internal organs like the lungs.

Testing for a Candida Overgrowth

There is a candida test at home that people use called the candida spit test.

Now I have never used this test in my clinic and don’t know of any naturopaths who do. I don’t believe this to be an accurate way to test for candida at all.

The test believes that spitting into a glass of water first thing in the morning will reveal you have a candida problem if the spit grows legs. First of all, the saliva can naturally be thicker than water, especially if you are dehydrated after a night of sleeping.

Secondly, saliva also contains mucous and the thickness of this can be influenced by all sorts of things, including temperature. That’s leaving too many variables open to chance for me to want to use that test.

More reliable methods of diagnosis include a swab and culture test where a sample is taken and viewed under a microscope to identify the organism or it is cultured to see which organism grows.

A stool test like the Microba one will also show if candida is living in the gastro-intestinal tract in large numbers.

What causes a Candida Overgrowth?

Humans have had a long relationship with yeast. We use them a lot in our foods such as baking and breads. In fact we use a lot of different foods from the fungi family like mushrooms and mould for cheeses.

So generally they have been a big part of our lives and well tolerated. There are apparently around 70 000 species of fungi and only 300 are known to us as pathogenic.

A useful way to think about that, is that it’s not them it’s us! What I mean by that is there has to be a change within our physiology or lifestyle for them to cause a problem for us.

Some of those factors are definitely lifestyle ones. If we have a diet full of processed foods or one that is high in sugar (candida has a sweet tooth), our commensal bacteria suffer and candida has the opportunity to grow.

Studies have found that people with Type 1 and Type 2 diabetes have higher rates of candida colonization in the mouth compared to patients without diabetes.

Too much glucose in the blood can increase the amount of glucose found in the saliva. And even with a robust population of good bacteria, Candida can multiply with those higher levels of glucose.

Further to this, high glucose levels can suppress the killing capacity of our neutrophils who are our white blood cells fighting infection for us. And finally, sugars like glucose, maltose and sucrose allow a greater adhesion of candida to the epithelial cells in the mouth (and throughout the body).

Hormones can play a big role in our ability to keep candida in check. Post menopause, the decline in oestrogen and mucous production changes the microbiome of the vagina and our commensal bacteria decline.

This can pave the way for opportunistic overgrowth of organisms like candida. Being on the oral contraceptive pill can also predispose to candida infections in the vagina due to hormonal changes.

Does Candida cause Food Sensitivities?

Candida seems to have an impact on our ability to tolerate different foods. Candida can infiltrate and promote the degranulation of mast cells. This means the body may be mounting an allergic response to something that should be considered harmless.

Mast cells work for our immune system and normally help to support gut barrier integrity (3). If they are activated for example, by the candida, the mast cell releases substances like histamine which can weaken the tight cell junction that is maintaining that gut barrier integrity. (2)(4)

The presence of a candida overgrowth in the gastrointestinal tract could be increasing your sensitivity to different foods. And you may also be experiencing some of those other symptoms which can be attributed to this mast cell activation and poor gut integrity like bloating, headaches, loose stools and skin rashes.

Sometimes other proteins in other substances are very similar to the original substance the immune system is reacting to, like candida, and trigger the same immune response.

People with candida sensitivity may find they can’t tolerate other foods like alcohol, fermented foods, mushrooms or bread because they contain yeast and proteins similar to the candida in the gut.

Positive Association Technique (PAT) can be especially useful in these cases to help provide relief from these reactions and minimising histamine production, alongside long-term management with dietary and lifestyle changes.

You can learn more and see if PAT is right for you here.

Preventing Candida Overgrowth

If you have experienced candida overgrowth after a course of antibiotics, then some work to improve the general robustness of your microbiome would be warranted. To encourage long term health, looking after that microbiome is always a priority.

I would also urge that you seek the help of a naturopath (which all of our PAT practitioners are) to work on that candida infection and the general health of your microbiome.

There are a lot of products readily available on line and marketed as anti-fungal or anti-candida but some of these are wiping out everything.

So what happens if we wipe out our good bacteria? Opportunistic organisms like candida are going to move right back in!

A better approach is to treat with discernment and build up overall health at the same time.

Firstly, always feed that microbiome. Foods with lots of fibre and colour. The fibre in our foods, especially fruits, veggies and legumes will feed our beneficial bacteria. Brightly coloured foods provide us with polyphenols, or antioxidants which are also used as food by our beneficial bacteria. If we have good populations of them they will naturally keep candida out of the neighbourhood.

If you do need to take a course of antibiotics, ensuring your beneficial bacteria have enough food is even more important. You could even use a fibre supplement like PHGG during this time and afterwards. Fermented foods during antibiotics are essential (and always, I would argue!)

Gentle antifungal foods like garlic will help reduce the candida but won’t wipe out your beneficial bacteria. Pau D’Arco tea can also be really useful. (1)

If you feel that candida is a significant problem for you, Work with a naturopath or herbalist who can help treat this without harming your beneficial bacteria. Having some PAT sessions alongside this work will also help relieve your food sensitivities and keep your diet varied.

Microbiome Friendly Recipe

To finish, here is one of my favourite recipes below which just happens to contain a good dose of garlic and oregano which are effective against candida combined with some polyphenol rich foods and resistant starch to keep the microbiome well fed. This would be a recipe to eat on a regular basis to keep the gut happy.

If you did have an acute candida infection, I would probably leave the potato and sweet potato out and make it more of a greens salad with dressing instead.

Warm Roast Vegetable Salad

500g potato chopped (I like to leave the skin on for extra fibre)
500g sweet potato chopped
4 peeled garlic cloves
2 Tbs olive oil
1 red capsicum, sliced into thick strips
1 red onion, cut into thin wedges

Throw all of these ingredients into a roasting tray and bake for about 30-45minutes at 200*C

Dressing

2 Tbs lemon juice
¼ cup olive oil
2 tsp wholegrain mustard
1 clove garlic, minced
2 Tbs fresh oregano leaves

Combine in a jar and shake with the lid on to mix well.

Assemble salad by putting the roast veggies into a bowl. Add 80g rocket leaves and ½ cup of toasted pine nuts. Pour over the salad and enjoy!

When you eat the leftovers the next day, the resistant starch in the potato and sweet potato would have increased!

Written by Fiona Joiner – Canberra Naturopath & PAT Practitioner

Fiona is a degree qualified Naturopath who specialises in gut health in her private practice, as well as Positive Association Technique (PAT), in Woden, Canberra.

Woden Wellness Centre website

May 11, 2026/by manager@naturalallergytreatment.com.au

Allergies, Digestive Health, Podcast Natural Allergy Treatment

Small Intestinal Bacterial Overgrowth (SIBO) and Allergies

Most of us have experienced it at some point – the uncomfortable kind of bloating that makes you feel six months pregnant. If you’ve landed here, you may be wondering if you have food allergies and intolerances, or if there is something deeper going on.

When bloating starts to show up every day and brings its friends, farts and weird poos, suddenly you’re questioning every food and becoming wary of your jeans. The frustration only continues when all the tests come back normal and you’re lumped with the IBS label and told to put up with it.

What a lot of people haven’t heard about is a cause of bloating known as Small Intestinal Bacterial Overgrowth (SIBO). Exactly what it says on the tin, SIBO is an overgrowth of bacteria in the small intestine, where it shouldn’t be.

The large majority of our gut microbes comfortably reside in the large intestine, so when the amount in the small intestine increases to a problematic number, they let us know about it by fermenting our food and producing some nasty gas.

This leads to bloating, flatulence, burping, stool changes and other unpleasant experiences, both in the gut and other aspects of our health.

Where it gets complicated is SIBO can contribute to the development of allergies and food intolerances, which many of our Positive Association Technique (PAT) clients come to us with to seek relief.

What causes SIBO?

The causes of SIBO can be complex and multifactorial. The gist is that the body has a master plan in place to prevent bacteria from gathering in the small intestine, but when these mechanisms falter, SIBO can develop.

The two main methods of keeping SIBO at bay include a good amount of stomach acid and a strong cleansing wave moving through the gut.

Gastric juices such as stomach acid, enzymes and bile are responsible for restricting food borne bacteria from making their way into the intestines. Sometimes these digestive juices can be lacking, such as when stress or medications like proton-pump inhibitors reduce their output.

Additionally, a periodic peristaltic wave called the Migrating Motor Complex (MMC) passes through the small intestine in between meals. The MMC has been dubbed the “intestinal housekeeper” and helps keep SIBO at bay by moving bacteria towards the colon and preventing backflow.

Illnesses and structural abnormalities of the gut which affect motility can also contribute to SIBO, such as hypothyroidism, diabetes, diverticular disease, hypermobility disorders and abdominal surgery. Also, as we age both our motility and gastric acid production slow, making us more susceptible to SIBO.

SIBO is also more commonly found in people with certain health conditions, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), Helicobacter pylori infection, obesity, liver disease, fibromyalgia, endometriosis, rosacea and dyspepsia.

Signs and Symptoms of SIBO

SIBO is a tricky beast and can present itself in a variety of ways depending on which type of bugs are present and which type of gas is produced.

Methane gas slows motility and contributes to constipation, whereas hydrogen gas often causes loose stools. It is also common to produce both gasses and have mixed stools.

Symptoms of SIBO can often include:

Bloating, particularly uncomfortable fullness after eating
Flatulence
Burping
Reflux
Nausea
Reduced appetite
Constipation, diarrhoea or both
Abdominal pain
Nutrient deficiencies
Weight loss

The flow-on effects of SIBO can also contribute to symptoms outside of the gut. For example, numerous studies show a link between SIBO and rosacea, acne, psoriasis and dermatitis, another sign of the gut-skin axis.

Other clues SIBO might be present include:

Bloating and/or burping within an hour of meals
Reacting to high FODMAP foods – as they are so widespread, it can feel like you are reacting to every food and make it difficult to pinpoint triggers
Probiotics worsening symptoms
Increasing fibre (or prebiotics in supplements) can worsen symptoms
Improvement in symptoms when using antibiotics, even for a different issue
Restless legs at night
Chronic B12 or iron deficiency without other cause
Gut issues starting with a bout of gastritis
History of recurrent antibiotic use
History of recurrent antacid use

The Link Between SIBO and Allergies

When gut symptoms are present it can be difficult to understand their origin – is it food allergies and intolerances, or SIBO?

We know that people with SIBO have low tolerance for FODMAP foods, as these fermentable carbohydrates are what the overgrowth of bacteria like to feast on most. But can we blame other food sensitivities on SIBO too?

The impact of SIBO on immunity and inflammation is complex and there are a few ways it can be linked to allergies and sensitivities.

Imbalanced gut bacteria

SIBO involves an excessive number of bacteria in the small intestine which are normally found in the colon, leading to imbalanced gut bacteria, also called dysbiosis.

The role of the microbiome in allergies has been widely studied, showing that through multiple pathways, dysbiosis can reduce tolerance to foods and lead to food allergies forming.

Studies on the gut microbiome of infants have connected it to the development of allergies later in life. Factors like antibiotic use can disrupt the microbiome, playing a role in both the development of SIBO and allergic conditions such as asthma and food allergies in childhood.

Evidence also points to a link between low microbial diversity in early life and the risk of allergies. This is a good reason to aim for a diverse plant-based diet from an early age.

Immune triggers and leaky gut

The overgrowth of bacteria associated with SIBO triggers mucosal inflammation in the gut by increasing lipopolysaccharide (LPS) levels. This activates a cascade of type 2 inflammatory immune cells which are involved in allergic reactions.

In addition to this, the local inflammation weakens the tight junctions between our gut cells, which form one of our best barriers against the outside world.

This is what we call leaky gut, also known as intestinal permeability, and means the LPS created in the gut is now able to move into systemic circulation, further continuing to fuel type 2 (allergic) inflammation.

Histamine intolerance

When it comes to SIBO and allergies, SIBO can contribute to histamine overload in a few ways. It can allow an overgrowth of certain bacteria which produce histamine, and damage from SIBO can reduce our ability to breakdown and clear histamine.

This can lead to histamine-induced food sensitivity symptoms such as headaches, sinus congestion, flushing, itchy skin, rashes or digestive upset.

Nutrient deficiencies

SIBO can affect absorption of nutrients in the small intestine, including those important for immune function and gut integrity, such as iron, B12 and zinc. This can further reduce our tolerance to foods and make symptoms harder to resolve.

It goes both ways

Another thing to understand is that the connection between SIBO and allergies, goes both ways.

While SIBO can trigger food sensitivities by the mechanisms mentioned, the low-grade inflammation caused by allergies can also worsen gut symptoms. This can create a cycle where symptoms can become more persistent and more difficult to manage.

Testing for SIBO

If you’ve been reading along nodding your head and feeling seen, then it could be time to investigate whether SIBO is a cause of your symptoms.

Visiting a GP and/or Naturopath well versed in SIBO is a great place to start. They can assess your symptoms and help prescribe the appropriate testing.

The gold standard for diagnosing SIBO is a small bowel aspirate culture, which takes a sample of fluid from the small intestine during an endoscopy, to measure the bacteria present.

Thankfully there is a less invasive option – a SIBO breath test which can be performed at home and sent to the lab. The breath test involves drinking a substance which the bacteria like to consume – typically lactose or glucose – and measuring the amount and type of gas produced over a 3-hour period as it travels through the small intestine to the large intestine.

A SIBO breath test result which is high in hydrogen is linked to a number of different bacteria such as E.coli, Klebsiella and Enteroccous and can contribute to diarrhoea or mixed stools (diarrhoea and constipation).

Whereas a SIBO breath test result showing high methane levels is often caused by an archaea known as Methanobrevibacter smithii, and is linked to constipation. As this type of SIBO is not caused by bacteria, but rather archaea, it has been renamed to Intestinal Methanogen Overgrowth (IMO).

SIBO Treatment Options

Once SIBO is identified, the goal is to target the overgrowth to reduce the problematic number of organisms in the small intestine.

Bacterial overgrowth can be targeted with specific antimicrobial herbs and/or a specific, locally acting antibiotic called Rifaximin. Rifaximin is a nonsystemic antibiotic which targets the SIBO with limited detrimental effects on the microbiome.

A low FODMAP diet or similar can often be used short term to reduce symptoms and inflammation caused by trigger foods.

Alongside all of this, we care for whole gut health with herbal and nutritional support for gastric juices, motility and the microbiome. These are important parts of the plan, assisting the treatment to work better, protecting beneficial bacteria and most importantly, helping to target the cause.

An essential part of treatment is understanding and addressing the cause, which can be different for each individual. As with all health conditions, if the cause goes untreated, the problem is likely to recur.

The Role of Positive Association Technique (PAT) with SIBO

Positive Association Technique (PAT) helps re-train the body’s response to food triggers using kinesiology, acupressure and positive conditioning.

Allergies and sensitivities can trigger chronic inflammation, worsening gut symptoms, increasing the histamine load and even contributing to leaky gut.

While working on SIBO naturopathically, PAT can be a gentle way to address reactions to triggers like pollen, dust mites, cats and grasses, to lighten the inflammatory load and help reduce the symptoms that weigh us down.

If you’re reacting to lots of foods, the goal is not to stop eating them but to correct the underlying gut issues which are causing them.

Working with a Naturopath and PAT Practitioner can help you get to the bottom of your symptoms for longer lasting results and ultimately, food freedom!

You can learn more about PAT;

in our podcast episode – What is Positive Association Technique (PAT)?
get a copy of our Free PAT Information E-Pack straight to your inbox
Call our head office on 1300 853 023 (Aus) or 09 479 5997 (NZ) to chat to our friendly staff

Written by Leila DiQuinzio – Melbourne based Naturopath & PAT Practitioner

April 30, 2026/by manager@naturalallergytreatment.com.au

Eczema, Podcast Natural Allergy Treatment

The Best Natural Eczema Creams

Many eczema journeys start the same way — trying cream after cream, hoping this one will be different. Before you know it, there’s a cupboard full of half-used products — natural eczema creams, topical steroids, antibiotic creams — all with big promises. And for a little while, some even seem to help… until they don’t.

This is often the case for our Positive Association Technique (PAT) clients who struggling with sensitive and reactive skin, and are seeking options for long-term relief.

If you’ve been at this for a while you’ll already know – relief from creams is temporary at best. And if it was just about the right cream, you probably would have found it by now.

Natural eczema creams absolutely have a role – they’re just not the whole picture. Let’s break this down in a way that actually helps you make sense of what to use, what to avoid, and why so many products fall short.

The Role of Natural Eczema Creams

When you’re dealing with eczema, the skin barrier isn’t functioning the way it should.

Think of the skin like a protective wall. In eczema, that wall has tiny gaps in it.

Moisture escapes more easily, and irritants, allergens, and microbes can get in.

This is part of the reason why the skin feels dry, reacts quickly, and flares so easily in response to allergens.

The right natural eczema creams can:

Help reduce moisture loss
Protect the skin from external irritants
Soothe irritation and support healing
Act as a temporary barrier
Make the skin more comfortable day-to-day

For many people, using a cream regularly, especially during flares, is non-negotiable.

It’s part of keeping the skin as stable as possible, but it’s rarely ever enough.

Here’s the part that often gets missed…It’s not fixing why the skin is struggling in the
first place.

If you feel like you’re constantly chasing a better cream, this is why. You’re trying to solve an internal issue with an external tool.

Creams still have their place—so here are a few things to think about when choosing
one.

Types of Eczema and Dermatitis

This is something that often gets overlooked, but it matters more than most people realise.

The type of dermatitis you’re dealing with—and where it’s showing up—can help to guide the kind of natural eczema cream you use.

Because in some cases, the wrong product isn’t just unhelpful… it can actually make things worse.

Take seborrhoeic dermatitis, for example. This is commonly found around the hairline, scalp, eyebrows, and sides of the nose.

It’s often linked to an overgrowth of a yeast called Malassezia, which feeds on the natural oils (sebum) on the skin.

So if you’re applying thick, oily creams to these areas, you may actually be feeding the very thing that’s driving the irritation—leading to more redness, flaking, and ongoing symptoms.

Another really important factor is bacterial balance on the skin.

Many people with eczema have higher levels of Staphylococcus aureus on their skin.

This bacteria tends to build up in areas like the creases of the elbows and behind the knees, but it can be present anywhere on the body.

What’s interesting is that these levels can increase before a flare—so it’s not just a result of eczema, but part of what drives it. (1)

One of the key things that influences this is the pH of the skin. (2)

Healthy skin is slightly acidic, and that acidity plays a protective role. It helps keep
harmful microbes like Staph aureus under control.

When the skin becomes more neutral or alkaline, it creates the perfect environment for this bacteria to overgrow—contributing to more inflammation and more frequent flares.

This is where choosing the right cream really matters.

Some moisturisers can shift the skin’s pH in the wrong direction, making things worse rather than better.

We want to support the skin’s natural acidity—ideally using products with a pH below 5.5 to help keep that protective barrier intact.

Something as simple as a diluted vinegar spray can also be incredibly helpful here, and it’s something I often recommend.

These are just a couple of examples, but they highlight an important point:

Not all natural eczema creams are interchangeable.

And sometimes, the reason something isn’t working, isn’t because you haven’t found
the right product yet—it’s because the product you’re using doesn’t match what’s actually happening on the skin.

"Natural" doesn't always mean eczema-friendly

Once people realise conventional over the counter creams and steroids aren’t the full answer, they often swing to the other end of the spectrum and use more natural products.

And while there are some beautiful options out there, this is also where things can get confusing (and sometimes worse).

Because “natural” doesn’t automatically mean it’s good for sensitive, reactive skin.

There are two main things I see causing issues here.

Ingredients that aren’t actually that natural

Some products are marketed as ‘natural’ but still contain:

Preservatives that can irritate sensitive skin
Fragrance compounds (even if labelled vaguely)
Petroleum-derived ingredients
Alcohols that can be drying or sensitising

The branding can feel clean and reassuring, but the ingredient list tells a different story.

This is where reading labels becomes really important—not just trusting the front of the packaging.

Natural ingredients that can trigger flares

This one surprises a lot of people.

Even genuinely natural ingredients can be too much for eczema-prone skin, especially when the skin barrier is already compromised.

Some of the most common triggers I see include:

Essential oils
High-terpene plant extracts
Salicylate-rich botanicals
Strong herbal infusions

These ingredients aren’t “bad” and they can be beneficial for a lot of people — but eczema sufferers can still be very reactive to some of these natural compounds.

This is why I often recommend starting simple. The more reactive the skin, the more we want to strip things back—not layer more on.

The Best Natural Eczema Creams

Instead of searching for something that promises miracles, it’s more helpful to look for creams that:

Are fragrance-free (not just “contains natural fragrance”)
Avoid essential oils and strong plant actives
Focus on barrier support (think simple, nourishing ingredients)
Have a short, transparent ingredient list

And the most important point for me after working with so many eczema families – if you’ve found something that doesn’t cause a flare and seems to help soothe the skin and at least reduce dryness – stick with it. It might not be the full answer – but it can help support the skin without adding extra load or triggering further irritation.

From there, we can individualise based on what your skin actually needs.

A Holistic Approach for Eczema

If you’ve tried multiple products and nothing seems to stick, it’s not because you haven’t found the right one yet. Keep searching and it’s likely one of the only things that will change is that you’ll have less money in your pocket.

It’s usually because the skin is responding to more than just what’s being put on it.

Because eczema isn’t just a skin condition—it’s often a reflection of what’s happening internally.

When I work with families, we’re always looking at a few key areas alongside topical support.

Food sensitivities
Gut inflammation and microbiome imbalance
Immune dysregulation
Ongoing stress

The tricky part is that it’s rarely just one thing. In the meantime, everything can start to feel like a trigger—food, the environment, chemicals, weather, shower water, chlorine… it can feel endless. Trying to eliminate every possible trigger can quickly become overwhelming (and honestly, not very realistic for day-to-day life).

This is where I utilise Positive Association Technique (PAT).

Instead of trying to avoid everything, PAT helps reduce the over-reactivity itself—so the body becomes less sensitive.

We use a technique called muscle testing (or kinesiology) to help pinpoint any reactions to a range food and environmental substances, which may be contributing your symptoms.

Following testing, we will address reactions to food triggers like sugars, using a acupressure based natural allergy treatment called Positive Association Technique (PAT).

Learn more about PAT in our Free PAT Information E-Pack, straight to your inbox.

Clarity and Calmer Skin

This kind of clarity can completely change things for the people I work with.

When you don’t know what’s driving the flares, everything starts to feel like a potential problem. Food becomes stressful. Everyday environments feel unpredictable. You second-guess everything—what you’re eating, touching, wearing, even where you go.

And over time, it’s not just the eczema that’s hard—it’s the constant mental load.

Avoiding more and more things. Trying to control every variable. Feeling like you can’t just live normally without risking another flare.

When we start to untangle what’s actually going on, that pressure lifts, and that reduced stress can have a major impact on symptoms as well.

We can still work more deeply on other areas as needed, but it helps create some breathing room. Some space to get relief from symptoms, because it can also take time to address deeper issues like nutrient deficiencies, digestive issues, and regular sickness that can lead to more flares.

So where does this leave creams?

They’re still part of the plan.

But instead of being the focus, they become one piece of a much bigger, more effective approach.

Used properly, a good cream:

Keeps the skin comfortable
Reduces day-to-day irritation
Supports healing while deeper work is happening
Helps control bacterial overgrowth

But it’s no longer something you’re relying on to “fix everything”.

If you’re feeling stuck in the cycle of trying product after product, it might be time to step back and look at the bigger picture.

Because lasting improvement rarely comes from finding a ‘miracle’ cream.

Written by 'The Eczema Naturopath' and Brisbane PAT Practitioner - Belinda Byrnes

https://www.theeczemanaturopath.com.au/If you’re looking for a Naturopathic approach to supporting you or your child’s skin, visit Belinda’s website – https://www.theeczemanaturopath.com.au/

Please note that this blog contains general information only. Always consult your health care professional before making any changes to your diet or lifestyle.

April 8, 2026/by manager@naturalallergytreatment.com.au

Allergies, Digestive Health, Podcast Natural Allergy Treatment

Sugar Cravings and Allergies

[written by Naturopath & PAT Practitioner Leila DiQuinzio]

You’ve heard that sugar is bad for you, but when faced with a rich truffle mud cake it’s hard to remember why. It basically comes down to two major mechanisms: immunity and inflammation. Unfortunately, sugar cravings and allergies have both of these things in common.

Allergic condit i ons like dermatitis/eczema, hay fever and asthma are due to an immune system that has lost its way, overproduced histamine and created an inflammatory cascade.

As a Naturopath & PAT Practitioner, I see many Positive Association Technique (PAT) clients in the clinic who struggle with sugar cravings and allergies. Interestingly, sugar cravings can actually be a sign that you may have an intolerance or sensitivity to sugars. So, let’s uncover this curious connection.

The Impact of Sugar Intake on our Health

lollies that can cause sugar cravings and allergies

Multiple studies indicate that Western diets containing higher levels of sugar, processed foods and fat contribute to immune dysfunction, tipping the balance to favour the Th2 inflammatory pathway, which can lead to allergies.

On the flip side, protective diets are those that contain good fats, fibre, antioxidants and minimal sugar, such as the wholefood Mediterranean diet.

More specifically, studies have shown that consumption of sweet drinks (containing added sugars) as young as two years old is associated with higher incidence of food allergies, eczema and hay fever. Additionally, high sugar diets are known to specifically increase inflammatory cells in the skin, likely contributing to skin thickness seen in allergic dermatitis.

Higher sugar intake has also been linked with a higher incidence of asthmatic symptoms due to increased allergy markers, reduced immunoprotective factors and therefore an increased susceptibility of the immunity of the airways to allergic inflammation.

Outside of their influence on allergies, the impact of dietary sugars and processed foods on our health are also well documented, shedding light on their effect on inflammation, oxidative stress, alteration of the gut microbiome, gut permeability and reduction in immune function.

Dangerously, excessive sugar intake or a high carbohydrate diet can end up as insulin resistance, a pre-diabetic condition which can contribute to metabolic disease incorporating weight gain, cholesterol imbalance and diabetes, as well as polycystic ovarian syndrome (PCOS), acne and candida.

So, there are multiple reasons beyond sugar cravings and allergies to learn about blood sugar management for wellbeing!

Can you be Allergic to Sugar?

Sugars and starches are actually one of the most common Positive Association Technique (PAT) treatments we do in the clinic, as reactions to sugars and starches in foods can contribute to a variety of symptoms, and skin and digestive issues in particular.

This includes all naturally occurring sugars in foods as well, such as lactose in milk and starches in potatoes and rice, anything with a carbohydrate component.

Many of you may have also heard of FODMAPs, which are essentially sugars that can ferment in our gut and can cause issues for sensitive people.

We usually need to address sugars and starches first when working with multiple food sensitivities, particularly to milk and grain products.

Interestingly, sugar cravings can actually be a sign that you may have an intolerance or sensitivity to sugars.

What causes Sugar Cravings?

On a very basic level, we crave sugar for energy. When blood sugar drops, fatigue, lack of motivation, irritability and brain fog set in and the body receives signals that we need a new hit to keep going!

The best way to combat this is to aim for stable blood sugar levels, avoiding the spike and the inevitable crash. This is partly why sugar becomes addictive; we can unknowingly create a biochemical requirement for it.

Studies on the addictive nature of sugar have demonstrated similarities in both behaviour and brain changes when comparing addictive drugs and sugar. Sugar triggers the body to release opioids and dopamine, two brain chemicals involved in making us feel good, so when they drop, as does the good feeling and we are left wanting another dose.

Candida could be another reason why you can’t stop thinking about sweets. Candida is a naturally occurring species of yeast which naturally inhabits our bodies at low levels. When it overgrows, we call it an opportunistic infection, one that will gladly take up room if given the chance by an imbalanced microbiome.

Other gut microbiome disruptions, like the presence of parasites, can also leave us craving sugar.

A diet high in sugar (including sweets, starches and alcohol), stress, infection, poor immunity or antibiotic use can all be contributors to this disruption in the microbiome favouring a candida bloom.

As candida thrives in an oxygenated environment, it particularly loves to grow in exposed parts of the body such as the vagina (thrush) or mouth (oral thrush) but can also commonly be found in the colon or small intestine (small intestinal fungal overgrowth (SIFO)).

If you’ve ever had a significant overgrowth of candida, you’ll understand too well the havoc it can wreak – major fatigue, brain fog, mood swings, gut symptoms like bloating and stool changes, and/or local symptoms like itching and discharge. And some say the most annoying of all – irresistible sugar cravings.

They are annoying not just because these sugar cravings feel uncontrollable but because the cruel irony is candida make you do it! Candida thrives on sugar, and it wants to be fed.

This makes avoiding sugar difficult, but also necessary and best done alongside the help of a practitioner like a naturopath who can treat the overgrowth at the same time. Getting on top of a candida overgrowth properly is key to targeting symptoms and preventing them from returning.

Why do we Crave Foods we are Allergic to?

The addictive nature of some foods can be why we can sometimes crave the foods we are intolerant to. Have you ever experienced a reaction to something and you know you should stay away but at times it’s all you can think about? Part of this is often because psychologically we tend to want what we can’t have! However, there may be a physiological basis to it too.

Some foods such as dairy and gluten contain compounds (casomorphins and gliadorphins) known to trigger an opioid response in the part of the brain linked with reward and addiction. This makes us feel so great that removing them from the diet can sometimes create a withdrawal effect, leaving the body craving more. This is why it’s so compelling to polish off the cheeseboard in front of you!

Interestingly, one study suggests that this may also explain why so many people with celiac disease, a known immune response to gluten, don’t experience symptoms. It is possible that this opioid effect could be “masking” the harmful effects of gluten!

Even though it feels like your body is calling for the foods you react to, it’s best not to heed the call. Ingesting foods which cause inflammation can eventually damage the protrusions on the surface of the gut called villi, reducing our absorption of nutrients, increasing our risk of leaky gut and worsening food intolerances.

The Link between Histamine and Blood Sugar

Studies have demonstrated a link between allergies and blood sugar dysregulation, with food allergies shown to increase the risk of diabetes. Airborne allergies and allergic asthma have also been linked to obesity via the mechanism through which insulin resistance develops.

One theory is that when we are exposed to allergens such as dust or pollen, the immune system releases histamine. Histamine is the compound responsible for triggering the inflammation which leads to all the symptoms you feel, like redness, swelling, phlegm and heat.

This also explains the connection between sugar cravings and allergies. As this inflammation increases cortisol levels, a stress hormone which triggers the liver to release glycogen stores as sugar into the bloodstream.

This is a mechanism designed to give us more energy to help us deal with the stress, which can be great short term however chronic stress can contribute to more long term blood sugar imbalances, like insulin resistance and blood glucose spikes and therefore increased sugar cravings.

Managing Sugar Cravings and Allergies

As naturopaths we have many tools in our belt for addressing sugar cravings and allergies. The most sustainable are healthy dietary hacks which set you up for balanced blood sugar levels, which in turn have a beneficial effect on a myriad of health aspects such as energy, moods, metabolic health, skin, hormones, gut health and weight balance.

Research utilising continuous glucose monitors (CGM) to measure daily glucose patterns tells us that spikes in glucose have even greater implications on health than a higher but steady level of blood glucose. This is further reason why maintaining stable blood sugar is priority for health as well as for minimising sugar cravings.

Let’s look at the some of the best options for stabilising blood sugar and reducing cravings.

Dietary Tips

healthy meal for managing sugar cravings and allergies

Balance and Order your Meals

When having carbohydrates, combine them with protein, fibre and good fats to help slow the absorption of sugar into the bloodstream. Just like how you shouldn’t drink alcohol on an empty stomach, think of sweets the same way.

Furthermore, one of the best ways to mitigate a blood sugar spike is to eat your food groups in the right order. Beginning with vegetable fibres, then proteins and fats, leaving starches and sugars until last. For example, start with your salad, then meat or eggs, then bread or potatoes and always leave dessert until last.

Also aim for snacks to be protein and good fat based to carry that nice stable blood sugar level between meals. Avoid having sugar as a snack in between meals unless it is following something high in protein or good fats like some nuts or nut butter, tuna, a boiled egg or avocado toast.

Savoury Breakfast

When we are breaking our overnight fast, the body is at its most sensitive to glucose and anything eaten is absorbed into the bloodstream very quickly. This means that sugars eaten at this time can lead to the biggest blood sugar spike in the day, setting you up for a wild rollercoaster of energy and mood swings!

A savoury breakfast based around proteins and/or good fats is the best way to set up your blood sugar for a balanced day. This might include eggs, meat, fish, tofu, nuts and seeds or full fat (not skim) yoghurt, protein powder, cheese, avocado or nut butter.

Carbohydrates can accompany this but they’re not the main event e.g. avoid just having cereal or a pastry, and some carbs are better than others i.e. choose steel cut oats or sourdough, wholemeal or seed breads.

If you want something sweet, whole fruit is the best option as it contains fibre to slow the absorption of sugar into the bloodstream. Whichever sweet treat you might choose, always eat it after your protein and good fats to reduce the impact on your blood sugar levels.

In very last place comes coffee. Even though it might be nice to begin with, if you’re aiming for balanced blood glucose, drinking coffee around 30 minutes after your meal is a better way to reduce the glucose spike.

Start with Vinegar

There has been a lot of emerging research on vinegar, showing that the acetic acid helps us digest carbohydrates more slowly, putting the brakes on the entry of sugar into the bloodstream and therefore helping to reduce a glucose spike.

Drinking 1 tablespoon of vinegar diluted in a glass of water before meals is all that’s required. You can start with 1 teaspoon and slowly build up. The dilution is important to protect our teeth, you can even use a straw if you want to. If drinking vinegar makes you cringe, having it as a salad dressing at the start of your meal ticks all the boxes.

To sweeten the deal even further, apple cider vinegar before meals aids digestion in general and has been shown to reduce cholesterol, encourage weight loss and assist with PCOS.

Hydration

Adequate water intake helps support energy levels, stress management and stable blood glucose. Aim for 2 litres per day, which can include non-caffeinated herbal teas.

Lifestyle Tips

Move your Body

The old adage of a stroll after lunch holds up when we look at the research. Studies show at least a 10 – 20 minute walk after meals significantly reduced blood glucose levels compared to walking at other times of the day. It doesn’t even have to be walking, you can do any type of exercise: have a dance, lift some weights or do squats or yoga.

Quality Sleep

Chronic sleep loss has been linked to poor blood sugar regulation and is known as a risk factor for insulin resistance, weight gain and type 2 diabetes.

It works the other way too, we often crave sugar in the evenings because we are tired. If this is you, aim to embrace the fatigue rather than fighting it, do something very low key like read a novel and then head to bed early. You will likely find as you have earlier sleep for a few nights in a row, the evening fatigue and therefore cravings will reduce.

Manage Stress

You’ve probably experienced craving comfort foods in stressful times, meaning we’re more likely to reach for sweet things when under pressure or upset. Stress also increases blood glucose by increasing cortisol which causes the liver to release stored glycogen as sugar into the bloodstream. When this spike crashes we can crave sugar too.

Carve out some time for mindfulness to help manage stress, even just a few minutes of deep breathing can make a big difference to cortisol levels.

Out of Sight, Out of Mind

Put simply – don’t buy refined sugar. Without it in the house you’re more likely to turn to your alternatives like fruit or homemade cookies or dark chocolate or doing something instead of eating something.

Eat Mindfully

When you do consume something sweet, savour it. Consuming mindfully, with full awareness allows it to be more satisfying and we often need less to hit the spot, as oppose to popping in row after row of chocolate without thinking about, just allowing the taste buds to take over.

Naturopathic Support for Sugar Cravings

The dietary approaches mentioned are the foundation of minimising sugar cravings. If you’re already doing these and feel like you’re still craving sugar, or if you’re finding it hard to make the changes, then a naturopath can help you look at other approaches and supportive options.

Certain blood tests like fasting insulin, fasting glucose and HbA1c can provide a helpful picture of which supplements and dietary changes might be most beneficial. Comprehensive functional testing such as stool tests can also give us insights into the impact of our diet and gut health on cravings, allergies, microbiome balance and overall wellbeing.

If you suspect candida is the driver of your sugar cravings and allergies, working with a GP and naturopath to diagnose and address this is important. Targeted anti-fungal herbs and probiotics can be used, alongside dietary and supplemental support for the entire microbiome, to help reduce the opportunity for candida to overgrow.

If a candida overgrowth is linked to other conditions such as small intestinal bacterial overgrowth (SIBO) or hormonal imbalances, we can look into these too.

There are select nutrients and herbs which are particularly helpful at regulating blood glucose, inositol being a favourite. Other go-to nutritional supplements include magnesium and chromium, deficiencies of these contribute to dysregulated blood sugar and sugar cravings.

We can also help reduce sugar cravings by reducing histamine production. Nutrients like quercetin, bromelains and vitamin C are great for this.

Herbal medicines such as Cinnamon and Gymnema are excellent for reducing the impact of sugar on our system and easing our craving for sweetness.

Natural Allergy Treatment

Sugars and starches are actually one of the most common PAT treatments we do in the clinic, as reactions to sugars and starches in foods can contribute to a variety of symptoms, and skin and digestive issues in particular.

At Health & Wellness Australia & Auckland (HWA), we use a technique called muscle testing (or kinesiology) to help pinpoint any reactions to a range food and environmental substances, which may be contributing your symptoms.

Following testing, you work with your PAT practitioner to address reactions to food triggers like sugars, using a acupressure based natural allergy treatment called Positive Association Technique (PAT).

Get in touch

Call us on 1300 853 023 / 09 479 5997 (NZ) to chat to our friendly staff
Find a clinic location near you HERE
Send us your question HERE
Get your Free PAT Information E-PACK HERE

leila diquinzio allergy naturopath melbourne

Written by Leila DiQuinzio – Melbourne based Naturopath & PAT Practitioner

March 23, 2026/by manager@naturalallergytreatment.com.au

Allergies, Asthma, Hay Fever, Podcast Natural Allergy Treatment

How Allergies Impact Sleep Quality & Daytime Fatigue

Sleep is a fundamental component of overall health and well-being. It’s during sleep that your body heals, consolidates memories, regulates hormones, and supports brain function. Sleep impacts everything from mood and cognitive abilities to physical health, including immune function and metabolism.

Poor sleep can even lead to an increased risk of chronic conditions like heart disease, obesity, and diabetes.

What many of our Positive Association Technique (PAT) clients don’t realise, however, is how significantly allergies can disrupt sleep quality. Allergies for some are seen as a seasonal annoyance or just a mild inconvenience, but they can have a profound impact on your sleep, breathing, and general well-being.

In fact, allergic reactions can cause discomfort and interfere with your breathing, making it more difficult to sleep and leading to a range of sleep-related issues.

This article will explore how allergies affect sleep, the impact on breathing, and how Positive Association Technique (PAT) can help promote sleep quality, despite allergy symptoms.

How Allergies Affect Your Sleep

Allergic reactions occur when the body’s immune system overreacts to harmless substances, known as allergens. Common allergens include mould, dust mites, pollen, and pet dander.

When these allergens are inhaled or come into contact with the skin, the immune system releases histamine and other chemicals to fight them off. This triggers a range of symptoms such as sneezing, itchy eyes, a runny nose, and nasal congestion.

While these symptoms may be tolerable during the day, they are particularly disruptive at night. When you’re trying to fall asleep, these symptoms can worsen and make it difficult to rest. Nighttime allergies often lead to interrupted sleep cycles, making it harder to enter the deep stages of restorative sleep.

This can result in excessive daytime sleepiness, difficulty concentrating, and an overall decrease in quality of life. Let’s explore the specific ways allergies affect sleep.

Dust Mite Allergic Rhinitis and Sleep

Dust mites live in mattresses, pillows, bedding, carpets, and upholstered furniture. They feed on dead skin cells that naturally shed from the body, and they thrive in warm, humid environments. Though dust mites are microscopic, they can multiply rapidly and cause significant allergic reactions in sensitive individuals.

For those who are allergic to dust mites, symptoms are often most noticeable in the morning, symptoms often being nasal congestion or runny nose, sneezing, or coughing. This is because dust mites are most abundant in the sleeping environment.

Dust mite allergens—found in their waste and body fragments—are airborne and can be inhaled while you sleep. Research has shown that allergic reactions to dust mites can have a greater impact on sleep than other allergens.

Orofacial Myofunctional Therapist Janna Kremez explains that when we breathe through our mouths during sleep due to nasal congestion, we bypass the nose’s natural filtration system.

As a result, dust mite allergens enter through the mouth, reaching deeper into the lungs and exacerbating respiratory symptoms like coughing or wheezing. This is particularly concerning for individuals with asthma, as dust mite allergens are known triggers for asthma attacks.

Additionally, pets, which often carry dust and dust mites in their fur, can make the situation worse. When pets share your bed, they can transport dust mites and other allergens directly to your sleeping environment, further complicating the problem.

Mould, Sinus Infections and Sleep

Mould is another common allergen that can significantly disrupt sleep, especially for individuals with sinus problems. Mould thrives in damp, dark environments, and its spores can easily be inhaled through the nose or mouth. Once mould spores reach the sinus cavities, the body’s immune system releases eosinophils (a type of white blood cell) to combat the fungus. This results in inflammation and irritation in the sinus passages.

Chronic sinusitis, which can be exacerbated by mould exposure, often leads to poor sleep quality. The discomfort of sinus pressure, headaches, and nasal congestion can cause frequent awakenings during the night, making it difficult to get restful sleep.

Studies have shown that individuals with chronic sinusitis report higher rates of sleep disturbances.

Symptoms of fungal sinusitis include nasal congestion, a runny nose, headaches, a diminished sense of smell, postnasal drip, and body aches. A 1999 study by the Mayo Clinic found that 96% of patients with chronic sinusitis had fungal cultures in their nasal secretions.

Interestingly, the same fungal cultures were also present in over 90% of individuals without a history of sinusitis, suggesting that fungi are a natural part of the environment but may cause problems when the immune system overreacts to them.

Although antifungal treatments may offer temporary relief, symptoms often return when the fungi re-establish themselves in the sinuses, leading to recurring sinus infections and ongoing sleep disruptions.

The Various Impacts of Allergies on Sleep

Nasal Congestion

One of the most common and disruptive symptoms of allergies is nasal congestion. When allergens trigger inflammation in the nasal passages, it becomes nearly impossible to breathe through the nose. This forces individuals to breathe through their mouths, which can cause the throat to dry out and increase the likelihood of snoring or even obstructive sleep apnea (OSA).

Nasal congestion can also worsen during sleep due to the horizontal position of the body. Gravity causes mucus to pool in the sinuses, leading to further obstruction of the airways. This can make it difficult to stay asleep, as frequent awakenings occur due to the need to clear the nose or throat.

Itching and Irritation

Allergic reactions can cause itching and irritation in areas such as the eyes, throat, and skin. Itchy eyes can prevent you from relaxing and falling asleep, while a scratchy throat or irritated skin can lead to discomfort that makes it harder to stay asleep. These symptoms create a constant state of irritation that can interfere with achieving deep, restorative sleep. Constantly scratching or rubbing the irritated areas can also prolong the discomfort, worsening the issue.

Snoring and Sleep Apnea

Nasal congestion from allergies can significantly increase snoring, which occurs when airflow is restricted through the mouth and nose, causing the tissues in the throat to vibrate. This can disrupt sleep for both the individual and their bed partner. In some cases, nasal congestion can contribute to sleep apnea, a condition where breathing stops temporarily during sleep.

Glenn White from Buteyko Breathing NZ, explains that individuals who snore may be engaging in “over-breathing,” where they breathe 2-3 times more than normal. Ironically, over-breathing can reduce the amount of oxygen supplied to the brain and body tissues, potentially leading to long-term health problems such as brain fog, fatigue, and cardiovascular issues.

Fatigue and Daytime Sleepiness

One of the most frustrating effects of allergy-induced sleep disruptions is daytime fatigue. Even after spending the night in bed, individuals with allergies often wake up feeling exhausted and unrefreshed. This excessive sleepiness can impair focus, productivity, and the ability to perform daily tasks. As a result, allergies that affect sleep quality can have a significant impact on work, school, and social activities, leading to a decreased quality of life.

Postnasal Drip

Postnasal drip (PND) occurs when excess mucus accumulates in the back of the throat and drips down, causing irritation and coughing. PND can be triggered by allergies, sinus infections, or even a deviated septum. When caused by allergies, the mucus that builds up can irritate the throat and contribute to inflammation, leading to persistent coughing, especially at night.

The constant need to clear the throat can disrupt sleep cycles and prevent restful sleep. Other symptoms of postnasal drip include sore throat, frequent swallowing, hoarseness, gurgling sounds, and bad breath. If left untreated, postnasal drip can lead to ear infections, sinus infections, and other complications in the nasal passages.

Coughing

Excess mucus from postnasal drip can lead to coughing, which tends to worsen when lying down. This can significantly disrupt sleep, as coughing can prevent you from entering the deeper stages of sleep. Continuous coughing throughout the night can leave you feeling groggy and unrested the next day.

Tonsil Stones

Tonsil stones, or tonsilloliths, are another lesser-known issue that can be triggered by allergies. When excess mucus from allergies accumulates in the tonsils, it can mix with bacteria and food particles, forming hardened lumps known as tonsil stones. These stones can cause symptoms such as bad breath, sore throat, earache, and in some cases, tonsillitis.

Although tonsil stones are more common in individuals with a history of tonsil infections, the irritation caused by allergens can make the tonsils more susceptible to developing these stones. This can further contribute to difficulty breathing and discomfort during sleep.

Histamine and Sleep

Histamine is a chemical released by the immune system during allergic reactions. It causes the inflammation, redness, excess mucus production, and itchiness associated with allergies.

However, histamine also acts as a neurotransmitter, meaning it can influence the nervous system and impact sleep.

Elevated histamine levels can act as a natural wake-promoting chemical, making it difficult to fall asleep and stay asleep. This is why allergy symptoms, especially at night, can often lead to disrupted sleep patterns and insomnia.

You can learn more about the neurological effects of histamine in our article – “Histamine and Anxiety“

Relieving Allergy Symptoms to Improve Sleep Quality

Although it’s challenging to eliminate all allergy triggers, there are several steps you can take to reduce symptoms and improve sleep quality:

1. Use Air Purifiers and Ventilation Systems
  Air purifiers help reduce airborne allergens such as dust, pollen, and pet dander. Running an air purifier in your bedroom, especially during high pollen seasons, can create a cleaner and more allergy-friendly sleep environment. Some ventilation systems come with HEPA filters, which further reduce the circulation of allergens in the air.
2. Shower Before Bed
  Outdoor allergens like pollen often cling to your skin, hair, and clothes during the day. A quick shower before bed can remove these allergens and prevent them from transferring to your bedding, helping to reduce symptoms, particularly for those with seasonal allergies.
3. Elevate Your Head While Sleeping
  Sleeping with your head elevated helps reduce nasal congestion and improves airflow, which can alleviate symptoms like postnasal drip and coughing. Try using an extra pillow or investing in an adjustable bed to prop your head up while you sleep.
4. Keep Your Bedroom Clean
  Dust mites are one of the leading triggers for allergic reactions in the bedroom. To combat this, use a hypoallergenic mattress covers and pillowcases, and wash your bedding regularly in hot water. Additionally, try to keep pets out of the bedroom to minimize pet dander exposure.5
5. Positive Association Technique (PAT)
  PAT helps re-train the body’s response to triggers using kinesiology, acupressure and positive conditioning. By calming reactivity we can reduce the production of histamine, lightening the load on your bucket.
  Learn more about Positive Association Technique (PAT);
  - in our PAT Information E-Pack
  - Listen to our podcast episode “What is Positive Association Technique (PAT)“
  - Call our office on 1300 853 023 (Aus) / 09 479 5997 (NZ)
  - Email us at clinics@naturalallergytreatment.com.au

Allergies, breathing difficulties, and poor sleep are deeply connected. Allergic reactions can disrupt sleep in many ways, from nasal congestion and snoring to postnasal drip and coughing. The resulting sleep deprivation can lead to fatigue, which in turn makes it harder to cope with daily activities.

However, by taking proactive steps to manage allergies—such as using air purifiers, maintaining a clean environment, and addressing underlying health issues like sinus infections and tonsil stones—you can improve both your sleep quality and overall well-being.

Written by Jenny Bates

Jenny has been providing Positive Association Technique (PAT) for over 20 years across our Sydney and Auckland clinics, and is the mentor for our team of Naturopaths.

January 12, 2026/by manager@naturalallergytreatment.com.au

Allergies, Digestive Health, Podcast Natural Allergy Treatment

Histamine and Anxiety; Can Histamine Impact your Mental Health?

If you’ve ever suffered the annoyance of hay fever or hives, like many of our Positive Association Technique (PAT) clients, you might be familiar with histamine by way of its nemesis – antihistamines.

We often turn to these to help control the itching, swelling, redness and phlegm production triggered by things like pollen, dust, cats and certain foods.

We mostly think of histamine for its role in immune activation, raising the red flag when there is a perceived threat and calling for an inflammatory response to help the body deal with it.

But histamine is so much more than that.

What many people don’t realise is that histamine has four different receptors around the body – H1, H2, H3 and H4 – which means it has a huge range of effects, from influencing stomach acid, blood vessel dilation, hormone release, temperature control, satiety, energy levels and most interestingly, your mental health.

Histamine as a Neurotransmitter

Histamine also works as a neurotransmitter, a chemical messenger which carries signals from one nerve cell to another.

Nerve cells which produce histamine are exclusively made in the tuberomammillary nucleus within the hypothalamus, and from there project throughout the brain.

Plus, histamine influences the release of other neurotransmitters such as serotonin, dopamine, noradrenaline and GABA. All of this is important because it means histamine is involved in a variety of nervous system functions including:

• Learning
• Cognition
• Memory
• Attention
• Mood regulation
• The stress response
• Alertness

This helps explain why histamine has been linked to conditions such as narcolepsy, Alzheimer’s, ADHD, Parkinson’s, and schizophrenia.

One of histamine’s biggest roles is in the sleep-wake cycle. It stimulates alertness in line with circadian rhythms: production of histamine is increased when we are awake, reduced when we are relaxed and significantly less when sleeping. This is why some antihistamines make you drowsy – they block histamine attaching to the receptors which would normally cause alertness.

Histamine Intolerance; When the Bucket Overflows

As you can imagine, with such far-reaching and important effects, an imbalance of histamine doesn’t go unnoticed.

Histamine intolerance happens when the body can’t efficiently manage and clear the accumulated load of histamine – from allergies, internal production and ingestion through food.

The bucket analogy is handy to explain this: when histamine clearance is insufficient, the histamine builds up in a metaphorical bucket, which can overflow into symptoms. Due to the wide spread effects of histamine, symptoms can be all over the place:
• Anxiety, depression, brain fog, difficulty concentrating
• Insomnia, fatigue
• Headaches, migraines, dizziness
• Bloating, diarrhoea, reflux, nausea, abdominal cramps
• Sinus congestion, sneezing, difficulty breathing
• Hives, itchy skin, flushing, rashes
• Heavy periods, painful periods
• Postural hypotension
• Joint pain, swelling

Histamine intolerance is also more common in women, thanks to the close relationship between oestrogen and histamine where they spur each other on: histamine triggers oestrogen production and high oestrogen stimulates histamine release.

So, if you’ve noticed more headaches, insomnia, congestion or flushing when oestrogen is peaking around ovulation and before your period, histamine could be to blame.

How Allergies Can Tip the Histamine and Anxiety Balance

Every time you react to an allergen – pollen in spring, the cat next door, the food that makes you itchy – it triggers the release of more histamine, building up levels in the bucket.

At the same time, if the body struggles to keep up with the clearance of histamine, the bucket can overflow and seemingly out of nowhere the sneezing starts, the rash flares, anxiety spikes or digestive symptoms worsen. Inflammation also occurs, which further impacts other health conditions like depression, joint pain and period trouble.

Histamine, the Gut Microbiome and Your Mental Health

We’ve talked about histamine being produced by immune cells and also in the brain, but your gut microbiome plays its part too.

Histamine-producing gut bacteria

Certain strains of bacteria in the gut produce more histamine than others, if you have more of these particular gut bugs, this can contribute to the overall load of histamine in your bucket. We can help reduce histamine-producing bacterial strains in the gut by consuming a variety of plant-based foods. This feeds a wide variety of beneficial bacteria and helps crowd out problematic ones.

DAO is made in your gut
Diamine oxidase (DAO) is a major enzyme involved in breaking down histamine that we eat. This enzyme is produced in the gut lining, so factors influencing gut integrity can also influence histamine balance – think irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), imbalances in gut bacteria (dysbiosis), food intolerances, infections and even stress.

Your gut makes neurotransmitters too
The gut microbiome also produces other neurotransmitters such as serotonin, GABA,
acetylcholine and dopamine. Not all of these are able to cross the blood-brain barrier but they do act on the enteric nervous system of the gut – including the vagus nerve – and influence building blocks to produce neurotransmitters in the brain, like tryptophan for serotonin production.

This is just another reason why gut health and mental health are so intertwined, and why histamine imbalances can affect so many mental health symptoms.

Is Histamine causing your Anxiety?

As you can tell by now, histamine shows up all over the body, so it can be tricky to pinpoint. Here are some clues that histamine might be a problem:

You feel like you are reacting to every food, or fine with a food one day and not the next (when levels of histamine have accumulated).
High histamine foods make you feel worse. These include fermented foods & drinks (e.g. sauerkraut, kombucha, beer), hard cheeses, processed meats, alcohol, bone broth, chocolate, citrus, avocado, smoked and canned fish.
Symptoms are linked to your menstrual cycle
Antihistamines are helpful short-term

Keeping a diet diary or trialling a low histamine diet for a few weeks can help provide some insights.

You can also obtain a comprehensive list of foods that contain histamine from us HERE.

Do Antihistamines Treat Insomnia?

Many people turn to antihistamines for their drowsy effects when they have trouble sleeping. They work because they block histamine receptors but this comes with side effects too, including:

Poor sleep quality – interfering with essential REM sleep
Grogginess
Urinary retention
Dry mouth
Sleep walking
Tolerance can be reached quickly (higher doses are needed)

This is why addressing the cause – stress, histamine imbalance, hormones, gut issues – is always the best solution, particularly for long term results.

Addressing Histamine and Anxiety Issues with PAT & Naturopathy

Positive Association Technique (PAT)

PAT helps re-train the body’s response to triggers using kinesiology, acupressure and positive conditioning. By calming reactivity we can reduce the production of histamine, lightening the load on your bucket.

Learn more about Positive Association Technique (PAT);

in our PAT Information E-Pack
Call our office on 1300 853 023 (Aus) / 09 479 5997 (NZ)
Email us at clinics@naturalallergytreatment.com.au

Naturopathy

A Naturopathic assessment looks at why histamine is high in the first place, exploring a range of possible causes such as:

Gut issues
Hormone imbalances
Genetic mutations (e.g. MTHFR)
Nutrient deficiencies
Mould exposure
Medications (even some antihistamines can reduce DAO!)

Alongside addressing the cause, naturopaths may utilise specific nutrients to reduce histamine production and improve clearance, such as increasing DAO production to break down histamine. First line nutrients for this include:

Quercetin
Vitamin C
Vitamin B6
Nettle leaf tea
DAO enzymes
Gut support

Learn more about Leila’s Naturopathic approach on her website – https://leiladiquinzio.com/

At-Home Tips for Managing Anxiety

Anxiety is a common symptom of histamine imbalance and is also deeply connected to gut health. As well as investigating and addressing histamine, a range of tools are available to help reduce anxiety, calm the nervous system and improve emotional resilience.

Self-care & mindfulness daily

This looks different for everyone and should be something you generally enjoy. Whilst sitting in meditation is undeniably beneficial, like going to the gym, it is a muscle which needs to be patiently trained. Other activities can also be forms of meditation, you might enjoy:

Paint-by-numbers
Colouring in
Going for a walk with full attention on your environment
Taking a bath
Deep focused breathing for a few minutes, like 4×4 or 4-7-8 breathing

Whichever form you choose, coming back into your body and creating some space in your mind is a great way to take a break from the chatter.

Movement

A great release for the nervous system, some people enjoy a run or boxing session whereas others do better with breath-centred yoga. The key is you should feel good afterwards, not wiped out.

Nutrients & herbs

These can be great to use short-medium term and also have on hand to calm an overactive nervous system when life get overwhelming. It is always important to consult a qualified prescribing practitioner before taking herbs and nutrients, to make sure they’re safe and right for you.

Magnesium
B vitamins
L-theanine
GABA
Lavender
Lemon balm
Chamomile
Passionflower
Kava

Support network

Everyone needs a support network in place – friends, family, helplines or a trained therapist.

When your self-care stops working or anxiety feels unmanageable, that’s a sign it’s time to reach out.

Does This Resonate?

If the symptoms described in this article sound like you – especially if your symptoms improve when taking antihistamines or you don’t tolerate high histamine foods well – it might be time to explore whether histamine imbalances could be contributing to your mental health.

Remember, you’re not in this alone. A qualified practitioner can help investigate the root cause and create a personalised plan to get you back to feeling calmer and more like yourself again.

Please note that this blog contains general information only. Always consult your health care professional before making any changes to your diet or lifestyle.

November 27, 2025/by manager@naturalallergytreatment.com.au

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