Histamine Intolerance Food List to Quickly Relieve Symptoms

Histamine Intolerance messing up your life?

Are you sick and tired of experiencing food sensitivities, skin rashes, digestive symptoms and other chronic symptoms?

The symptoms that commonly accompany histamine intolerance can be multifaceted, manifesting as everything from allergy-like reactions to persistent digestive symptoms. This variability can be frustrating, causing difficulty in diagnosing the intolerance and making it seem like symptoms are too widespread to control.

The Good News

However, the bright side is that, no matter what type of histamine intolerance symptoms you’re experiencing, they can be controlled very quickly, simply by sticking to a histamine intolerance food list, which is essentially a low histamine food list that will reduce your internal levels of histamine in order to bring down your symptoms.

There are many benefits of following a histamine intolerance food list, including:

  • Fast relief from a variety of symptoms (commonly occurs within 1-2 weeks)
  • Confirmation of histamine intolerance
  • No guess work – the histamine intolerance food list clarifies restricted and allowed foods!

The Right Histamine Intolerance Food List

The main issue with finding the right histamine intolerance food list, is that many foods can be a topic of contradiction, and it’s hard to find two identical lists, leaving you a bit confused about histamine levels and what foods to eat and avoid…

As a histamine intolerance researcher, I’ve put together the most comprehensive, up-to-date histamine intolerance food list available online.

My version of the histamine intolerance food list not only includes all foods which are high in histamine, but also foods that will liberate histamine or destabilize mast cells to increase internal histamine levels, even if the food itself is not high in histamine.

This food list ensures you will address histamine intolerance from all angles and experience symptomatic relief, regardless of the underlying cause.

The Histamine Intolerance Food List

In order to experience maximum relief, I recommend downloading the free Low Histamine Diet eBook, which provides a detailed guide to following your histamine intolerance diet and bonus instructions for maximizing symptom relief and recovery.

This is a long, comprehensive list. If you don’t have time to read it all now, click here to enter your email and I’ll send you the list with the Low Histamine Diet to your inbox so you can reference it later.

VegetablesAll 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 FishAll 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
EggsPlain 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 HerbsAll 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 seedsAll 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
  • 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
  • All cheese
  • All yogurt (unless specifically cultured with bacteria that is safe for low histamine diets)
  • All buttermilk
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.
  • Soda and carbonated drinks
  • All tea (including green, black and mate)
  • All drinks with “flavor” or “spices” Beer, wine and cider
  • 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 highly qualified and published nutritional scientist, carrying a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology, specializing in Genetic & Molecular Biology.

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