Low histamine food list

What is histamine intolerance?

Histamine is a natural compound involved in immune responses, digestion, and brain function. However, some people have difficulty breaking down histamine, leading to an excess that can trigger symptoms similar to allergic reactions. Learn more about the symptoms of histamine intolerance and how our DAO enzyme supplements may help support histamine breakdown.

Low histamine food list

• Fats and oils: Olive oil, coconut oil, and avocado oil are typically safe choices.
• Proteins: Freshly cooked chicken, turkey, and eggs (limit egg whites if you have sensitivity).
• Fruits: Apples, pears, watermelon, and blueberries are generally low in histamine.
• Vegetables: Leafy greens, carrots, zucchini, and bell peppers are suitable options.
• Grains and starches: Rice, oats, quinoa, and most gluten-free grains.
• Dairy alternatives: Coconut milk, almond milk, and rice milk can replace high-histamine dairy products.

What is a low histamine diet plan?

Creating a low histamine diet plan is essential for managing symptoms effectively. This involves not only identifying low and high-histamine foods but also understanding how food freshness, storage, and preparation impact histamine levels. A well-structured plan helps maintain consistency and can alleviate symptoms. Below is a detailed breakdown of high-histamine foods by category:

• Fats: Nuts (peanuts, almonds, cashews, hazelnuts…), cocoa, chocolate.
• Proteins: Cured meats, such as salami and dry sausage, pork, tofu, tempeh egg whites.
• Fish: Shellfish, canned fish, smoked salmon
• Fruits: Citrus fruits: (orange, grapefruit, tangerine, lemon, kiwi, pineapple). Bananas, avocados, strawberries, and dried fruits.
• Vegetables: Eggplant, spinach, tomatoes, mushrooms, sauerkraut
• Grains and starches: Rice, oats, quinoa, and most gluten-free grains.
• Dairy: Milk, aged and semi-aged cheeses, cream, milk-based sauces, yoghurt,
• Drinks: Alcohol, beer and especially red wine
• Additives and spices: Nutmeg, soy sauce, tomato sauce, curry, MSG, balsamic vinegar, mustard, broth, cinnamon and vanilla

How do i plan and prepare my meals?

When possible, prepare meals from scratch using fresh ingredients, as histamine levels can increase in leftovers. Developing a rotation of simple low histamine diet recipes can make meal preparation easier and ensure dietary needs are met.

How to keep a histamine food diary?

Tracking symptoms before and after starting a low histamine diet can be incredibly useful. Many find that symptoms such as headaches, bloating, or skin issues improve within a few weeks. Keeping a food diary can help identify which foods work best, any triggers, and how your body responds to dietary adjustments.

Low histamine diet recipes

Adapting to a low histamine diet may seem challenging initially, but with some creativity, it’s possible to enjoy a varied and tasty diet. Some simple low histamine diet recipes include:

• Vegetable stir-fry: Using zucchini, bell peppers, and carrots with a bit of olive oil.
• Herb-roasted chicken: Freshly cooked chicken with rosemary, thyme, and olive oil.
• Fruit salad: A mix of blueberries, apples, and watermelon for a refreshing, low-histamine dessert.

Additional tips for success

Consider supplements: Some individuals benefit from supplements such as Vitamin C and DAO (diamine oxidase), which may help break down histamine (1,2). However, consult a healthcare provider before starting any new supplements.

Freshness is key: Use fresh ingredients whenever possible. Avoid leftovers or foods stored for long periods.

Monitor beverages: Alcohol is high in histamine, particularly red wine and beer. Herbal teas like chamomile or ginger are better alternatives.

You can read more about the topic in our knowledge bank or you can contact one of our dieticians for personalized advice. If you’re facing symptoms and don’t know where they come from, you can take the intolerance test for more information:

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.