Food Sensitivities Got Your Social Life In Shambles?

histamine intolerance food list

This hidden compound in food could be causing it ALL!

Do you experience reactions to foods, even though you seem to be eating a healthy, natural diet?

Do you have symptoms like digestive distress, skin rashes, headaches or other allergy-like symptoms?

Well, today, I'll tell you about a little-known-compound that may be the culprit behind your food sensitivities and symptoms.

That compound is called histamine, and it's present even in healthy, all-natural foods.

You've probably heard of histamine before in relation to allergies (think anti-histamines which act against allergies).

Histamine is a highly inflammatory compound and, although it occurs naturally, many people become intolerant to foods which are high in histamine.

This intolerance is exactly what can cause you to experience your food sensitivities and other symptoms!

In fact, histamine intolerance can even be the underlying issue behind irritable bowel syndrome (IBS)!

The Good News

The good news is that histamine intolerance can be controlled very quickly, simply by eliminating high histamine foods from the diet and focussing on low histamine foods instead.

There are many benefits of following a low histamine diet, including:

  • Fast relief from a variety of symptoms (commonly occurs within 1-2 weeks)
  • Understand exactly which foods are causing a reaction
  • No guess work - I've listed all restricted and allowed foods!

As someone who personally suffered from histamine intolerance, I put together the web's most comprehensive histamine intolerance foods list around, so that you can experience fast relief as well!

Key to Success

Your new low histamine diet will have you diving into uncharted territory. 

So, if you want to experience maximum symptom relief, click on the button below to get the free Low Histamine Diet eBook, which will provide you with:

  • Full low histamine diet plan
  • 102 healthy foods you should never be eating
  • Additional instructions for fast symptom relief

Click the button below to get started on your new diet today!

Vegetables All fresh vegetables except those listed opposite
  • Eggplant
  • Pumpkin
  • Sauerkraut
  • Spinach
  • Tomato
  • Avocado
  • Olives
  • Pickled
  • vegetables
  • Apple
  • Banana
  • Cantaloupe
  • Figs
  • Grapefruit
  • Grapes
  • Honeydew
  • Mango
  • Pear
  • Rhubarb
  • Lychee
  • Persimmon
  • Blackberries
  • Blueberries
  • Watermelon
  • Coconut
  • Citrus fruits
  • Cherry
  • Cranberry
  • Currant
  • Date
  • Loganberry
  • Nectarine
  • Orange
  • Papaya
  • Peach
  • Pineapple
  • Prunes
  • Plums
  • Raisins
  • Raspberries
  • Strawberries
  • Fruit dishes,jams, juices made with restricted ingredients
Meat, Poultry and Fish All fresh meat and poultry. Must be bought and cooked fresh.
  • All fish (unless fresh caught)
  • All shellfish
  • Leftover/refrigerated meats
  • Processed, cured or smoked meats
Eggs Plain eggs (ensure whites are fully cooked) Raw egg whites (as in some eggnog, hollandaise sauce, milk shakes)
Fats and Oils
  • Pure butter
  • All vegetable oils and oils of allowed
  • foods which contain no additives
  • Coconut oil
  • Meat drippings and fat
  • Homemade gravy
  • Homemade salad dressings with allowed ingredients
  • All fats and oils with colours or preservatives
  • Prepared gravy
  • Commercial salad dressings
  • Hydrolyzed lecithin
Spices and Herbs All fresh herbs and spices except those listed opposite
  • Anise
  • Cinnamon
  • Cloves
  • Curry powder
  • Paprika/cayenne
  • Nutmeg
  • Seasoning packets with restricted ingredients
  • Foods labeled “with spices”
Nuts and seeds All nuts should be eliminated for the first two weeks on the diet. After this period, nuts aside from those listed opposite may be reintroduced individually to examine tolerance. Begin with macadamias and chestnuts.
  • Walnuts
  • Cashews
Legumes* All legumes should be eliminated for the first two weeks on the diet. After this period, legumes aside from those listed opposite may be reintroduced individually to examine tolerance. Even if tolerable, a maximum consumption of ½ cup legumes per day is recommended.
  • Soy
  • Lentils
  • Beans
  • Peanuts
Breads and Cereals* Total of ½ cup per day maximum of the following: Any plain, gluten-free breads, gluten-free oats, gluten-free pasta or other gluten-free grains with allowed ingredients only.

It’s notable that non-celiac gluten sensitivity may be due to histamine intolerance.

  • Foods cooked in oils containing hydrolyzed lecithin, BHA or BHT Baking Mixes
  • Dry dessert mixes
Milk and Dairy* After two weeks on this diet, plain milk can be reintroduced if tolerable
Sweeteners* Recommended to only use when necessary and in minimal amounts:

  • Honey
  • Molasses
  • Maple Syrup
  • Pure jams and jellies
  • Mashed banana
  • Homemade desserts with allowed ingredients
  • Flavored syrups
  • Prepared dessert fillings
  • Prepared icings/frostings
  • Spreads with restricted ingredients
  • Cake decorations
  • Confectionary
  • Commercial candies
  • All processed sugars
  • All artificial sweeteners
  • Apple cider vinegar
  • Baking soda
  • Plain gelatin
  • Corn starch
  • Gluten-free baking powder
  • All chocolate, cocoa and carob
  • All products made with artificial flavors or preservatives
  • Artificial colourings, especially tartazine (also found in medications and supplements)
  • Hydrolyzed lecithin
  • BHA, BHT
  • Flavored gelatin
  • Mincemeat
  • Prepared relishes and olives
  • Soy sauce
  • Miso Commercial ketchup
  • Canned foods and ready meals
  • Pickled and fermented foods
  • Vinegar
  • Yeast and yeast extracts
  • Benzoates (also found in cosmetics), sulphites, nitrites, glutamate, food dyes
  • Coffee
  • Still and carbonated mineral water
  • Tea made with fresh sliced ginger and hot water only (helps degrade histamine)
  • Alcohol is recommended to be consumed in minimal amounts, if at all. However, when necessary, plain vodka, gin and white rum are the best choices on this diet.
  • Low histamine wine
  • Soda and carbonated drinks
  • All tea (including green, black and mate)
  • All drinks with “flavor” or “spices” Beer, cider and wine (unless specified low histamine wine)
  • All other alcoholic beverages

* Starred food categories are not essential in your diet and should be consumed in minimal amounts or avoided entirely to maximize health benefits and symptom relief during your diet.

To improve gut health with a scientist on your side, get daily tips using:

Anita Tee, Msc

Anita Tee is a nutritional scientist specializing in histamine intolerance and gut health. Anita carries a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology, specializing in Genetic & Molecular Biology.

Share This