Complete Low Histamine Diet Food List

The following foods are commonly categorized based on their histamine content or their potential to trigger histamine release. Individual tolerance varies significantly. A food that causes symptoms for one person may be well tolerated by another.

Generally Well-Tolerated Low Histamine Foods

Fresh Proteins

✓ Fresh chicken

✓ Fresh turkey

✓ Fresh lamb

✓ Fresh beef

✓ Freshly caught fish cooked immediately

✓ Eggs (if tolerated)

Vegetables

✓ Broccoli

✓ Cauliflower

✓ Carrots

✓ Cucumbers

✓ Zucchini

✓ Lettuce

✓ Kale

✓ Green beans

✓ Asparagus

✓ Sweet potatoes

Fruits

✓ Apples

✓ Pears

✓ Blueberries

✓ Mango

✓ Watermelon

✓ Cherries

✓ Peaches

Grains & Starches

✓ White rice

✓ Brown rice

✓ Oats

✓ Quinoa

✓ Gluten-free pasta

✓ Rice noodles

Healthy Fats

✓ Olive oil

✓ Coconut oil

✓ Avocado oil

Beverages

✓ Filtered water

✓ Herbal teas

✓ Coconut water

Foods That Are Commonly High In Histamine

Fermented Foods

✗ Sauerkraut

✗ Kimchi

✗ Kombucha

✗ Yogurt

✗ Kefir

✗ Fermented vegetables

Aged Dairy Products

✗ Parmesan

✗ Cheddar

✗ Blue cheese

✗ Gouda

✗ Swiss cheese

Processed & Cured Meats

✗ Pepperoni

✗ Salami

✗ Bacon

✗ Ham

✗ Sausage

✗ Hot dogs

Fish & Seafood

✗ Canned tuna

✗ Sardines

✗ Anchovies

✗ Mackerel

✗ Shellfish

Alcoholic Beverages

✗ Wine

✗ Beer

✗ Champagne

✗ Hard cider

Condiments

✗ Vinegar

✗ Soy sauce

✗ Worcestershire sauce

✗ Mustard

Histamine Liberators

Some foods are not necessarily high in histamine themselves but may stimulate histamine release in sensitive individuals.

Common Histamine Liberators

⚠ Tomatoes

⚠ Strawberries

⚠ Pineapple

⚠ Citrus fruits

⚠ Chocolate

⚠ Eggplant

⚠ Spinach

⚠ Certain food colorings

⚠ Artificial preservatives

Foods That May Block DAO Activity

DAO (Diamine Oxidase) is one of the primary enzymes responsible for breaking down histamine in the digestive tract.

Certain foods and beverages may interfere with DAO function.

Potential DAO Blockers

⚠ Alcohol

⚠ Energy drinks

⚠ Black tea

⚠ Green tea

⚠ Some artificial food additives

⚠ Certain medications (consult your physician)

Leftovers: The Hidden Histamine Source

Many people are surprised to learn that leftovers often cause more symptoms than freshly prepared meals.

Histamine levels can continue to rise after food is cooked.

For best results:

✓ Cook fresh when possible

✓ Freeze leftovers immediately

✓ Thaw only what you plan to eat

✓ Avoid keeping cooked foods in the refrigerator for multiple days

This is one of the most effective strategies many individuals discover when following a low histamine diet.

Low Histamine Grocery Shopping List

Proteins

• Chicken
• Turkey
• Lamb
• Fresh beef
• Eggs

Produce

• Apples
• Pears
• Blueberries
• Broccoli
• Carrots
• Cucumbers
• Sweet potatoes

Pantry

• Rice
• Oats
• Quinoa
• Olive oil
• Herbal tea

Freezer

• Frozen vegetables
• Frozen fruit
• Frozen fresh-cooked meals