If you’ve been experiencing symptoms such as headaches, skin irritation, or diarrhea after eating certain foods, you may have histamine intolerance. Histamine intolerance is a condition where your body cannot break down histamine properly, leading to a buildup of histamine in your bloodstream. To manage histamine intolerance, you may need to follow a low histamine diet.

A low histamine diet involves avoiding foods that are high in histamine and other substances that can trigger histamine release in your body. This can be challenging, as many foods that are considered healthy, such as fermented foods, aged cheese, and certain fruits and vegetables, are high in histamine. However, by following a comprehensive low histamine food list and making some adjustments to your shopping and preparation habits, you can still enjoy a wide variety of delicious and nutritious foods.

Understanding Histamine

What Is Histamine?

Histamine is a chemical compound that is naturally produced by the body and is involved in various physiological functions such as digestion, immune response, and neurotransmission. It is found in many foods, and when consumed, it can trigger an immune response in some people, leading to symptoms such as hives, itching, flushing, and headaches.

Histamine Intolerance Basics

Histamine intolerance is a condition in which the body is unable to break down histamine efficiently, leading to an accumulation of histamine in the body. This can result in a wide range of symptoms, including digestive issues, skin problems, headaches, and respiratory issues.

Histamine intolerance is often caused by a deficiency of the enzyme diamine oxidase (DAO), which is responsible for breaking down histamine in the body. Other factors that can contribute to histamine intolerance include certain medications, alcohol consumption, and bacterial overgrowth in the gut.

If you have histamine intolerance, it is important to follow a low histamine diet to avoid triggering symptoms. This involves avoiding or limiting high histamine foods such as aged cheeses, cured meats, and fermented foods, as well as foods that can trigger the release of histamine, such as alcohol and certain fruits and vegetables.

To help you navigate a low histamine diet, I have compiled a list of low histamine foods that you can include in your diet. Keep in mind that individual tolerance levels can vary, so it is important to listen to your body and work with a healthcare practitioner to determine what works best for you.

Comprehensive Low Histamine Food List

If you have been diagnosed with histamine intolerance or mast cell activation syndrome, following a low histamine diet can help alleviate symptoms such as headaches, hives, and digestive issues. Here is a comprehensive list of low histamine foods to help you plan your meals.

Fruits and Vegetables

Most fruits and vegetables are safe to eat on a low histamine diet. However, some high histamine fruits and vegetables to avoid include:

• Citrus fruits (lemons, limes, oranges, grapefruit)
• Strawberries
• Pineapple
• Bananas
• Avocado
• Spinach
• Tomatoes
• Eggplant

Low histamine fruits and vegetables to enjoy include:

• Apples
• Pears
• Mangoes
• Papayas
• Blueberries
• Cucumbers
• Carrots
• Broccoli
• Zucchini

Proteins

Protein is an essential macronutrient that is important for building and repairing tissues in the body. However, some high histamine proteins to avoid include:

• Fermented soy products (miso, tempeh, soy sauce)
• Fermented dairy products (cheese, yogurt, kefir)
• Cured meats (bacon, ham, salami)
• Shellfish (shrimp, crab, lobster)
• Fish (tuna, mackerel, salmon)

Low histamine proteins to enjoy include:

• Fresh chicken, turkey, and beef
• Fresh fish (cod, halibut, tilapia)
• Legumes (lentils, chickpeas, black beans)
• Nuts and seeds (almonds, sunflower seeds, pumpkin seeds)

Grains and Cereals

Grains and cereals are a great source of carbohydrates, which provide energy for the body. However, some high histamine grains and cereals to avoid include:

• Wheat
• Rye
• Barley
• Oats

Low histamine grains and cereals to enjoy include:

• Rice (white, brown, wild)
• Quinoa
• Buckwheat
• Corn

Dairy Alternatives

Dairy products are a common source of histamine, so it is important to avoid them on a low histamine diet. However, there are many dairy alternatives that are low in histamine, such as:

• Almond milk
• Coconut milk
• Rice milk

Beverages

Beverages can also be a source of histamine, so it is important to choose low histamine options. Some high histamine beverages to avoid include:

• Alcohol (especially red wine and beer)
• Tea (black, green, and mate)
• Coffee

Low histamine beverages to enjoy include:

• Water
• Herbal tea (chamomile, peppermint, ginger)
• Freshly squeezed juices (apple, carrot, cucumber)

Herbs and Spices

Herbs and spices can add flavor to your meals without adding histamine. However, some high histamine herbs and spices to avoid include:

• Cinnamon
• Paprika
• Nutmeg
• Cayenne pepper

Low histamine herbs and spices to enjoy include:

• Basil
• Oregano
• Thyme
• Rosemary

Remember, everyone’s tolerance for histamine is different, so it is important to listen to your body and work with a registered dietitian to create a personalized low histamine diet plan.

Foods to Avoid

If you have histamine intolerance or mast cell activation syndrome (MCAS), certain foods can trigger symptoms such as headache, hives, itching, flushing, and digestive issues. Here are some foods to avoid:

High Histamine Foods

Histamine is a natural compound found in many foods. Some foods contain more histamine than others. Eating high histamine foods can overload your system and trigger symptoms. Here are some examples of high histamine foods:

Food	Histamine Level
Fermented dairy products (cheese, yogurt, kefir)	High
Fermented vegetables (sauerkraut, kimchi)	High
Fermented soy products (miso, tempeh)	High
Fermented meats (sausage, salami)	High
Smoked fish and meat	High
Canned fish	High
Shellfish	High
Spinach	High
Tomatoes	High
Avocado	High
Chocolate	High
Citrus fruits	High
Strawberries	High
Pineapple	High
Papaya	High

Histamine Releasing Foods

Some foods don’t contain histamine themselves, but can trigger the release of histamine from mast cells in your body. This can also cause symptoms. Here are some examples of histamine releasing foods:

• Alcohol (especially wine and beer)
• Bananas
• Chocolate
• Nuts (cashews, peanuts, walnuts)
• Papaya
• Pineapple
• Shellfish
• Strawberries
• Tomatoes

DAO Blockers

Diamine oxidase (DAO) is an enzyme that breaks down histamine in your gut. If you have low DAO levels, or if you take DAO-blocking medications, you may be more sensitive to histamine in foods. Here are some examples of DAO blockers:

• Alcohol
• Energy drinks
• Black and green tea
• Mate tea
• Some medications (e.g. aspirin, ibuprofen)

By avoiding these foods, you may be able to reduce your histamine load and improve your symptoms. However, it’s important to note that everyone’s tolerance level is different and some people may be able to tolerate certain high histamine foods in moderation. It’s best to work with a healthcare provider or registered dietitian who can help you create a personalized low histamine diet plan.

Shopping and Preparation Tips

When following a low histamine diet, it is important to plan your meals and snacks in advance and pay attention to the foods you purchase. Here are some shopping and preparation tips to help you stay on track:

Shopping for Low Histamine Foods

When shopping for low histamine foods, it’s important to choose fresh foods that are less likely to contain high levels of histamine. Look for fresh fruits and vegetables, fresh meat, and certain fresh/frozen fish such as hake, trout, and plaice. If you’re buying packaged foods, make sure to check the labels for any ingredients that may trigger histamine intolerance.

Some foods that are high in histamine or trigger its release include aged cheese, fermented foods, and leftovers. Be sure to avoid these foods when shopping for low histamine options.

Storing and Preparing Foods

Proper storage and preparation can help reduce histamine levels in foods. When storing fresh foods, make sure to refrigerate or freeze them as soon as possible to slow down the growth of bacteria and enzymes that can cause histamine levels to rise.

When preparing foods, it’s important to cook them thoroughly to kill any bacteria that may be present. Avoid overcooking, however, as this can cause histamine levels to rise. You may also want to consider using fresh herbs and spices instead of pre-packaged seasonings, as these can contain hidden sources of histamine.

Overall, shopping for and preparing low histamine foods may take a little extra effort, but it can help you manage your histamine intolerance and reduce symptoms such as headaches, hives, and digestive issues.