Histamine Intolerance Food List to Quickly Relieve Symptoms

histamine intolerance food list

Looking for a histamine intolerance food list to ease what ails you?

Do you want a comprehensive list of high histamine foods, so that you know your low histamine diet is accurately being followed?

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 skin issues 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

Although the disorder may seem confusing at times, 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.

This food list outlines high histamine foods to be avoided along with low histamine foods to be consumed, so that you can stick to a low histamine diet in order to bring down your symptoms quickly and effectively.

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 high histamine foods 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, download the free Low Histamine Diet eBook, which provides guidance on following your new diet and additional instructions for maximizing symptom relief and addressing the root cause of your histamine intolerance. I also recommend printing out a copy to keep in your purse or on your fridge!

FOOD GROUPALLOWEDRESTRICTED
VegetablesAll fresh vegetables except those listed opposite
  • Eggplant
  • Pumpkin
  • Sauerkraut
  • Spinach
  • Tomato
  • Avocado
  • Olives
  • Pickled
  • vegetables
Fruits
  • Apple
  • Cantaloupe
  • Figs
  • Grapefruit
  • Grapes
  • Honeydew
  • Mango
  • Pear
  • Rhubarb
  • Lychee
  • Persimmon
  • Blackberries
  • Blueberries
  • Watermelon
  • Coconut
  • Citrus fruits
  • Banana
  • 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.

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
Other
  • 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
Beverages
  • 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:
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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.

Click Here to Leave a Comment Below
James - January 3, 2018 Reply

Can you send me your list of foods that are low histamine and those foods not allowed. Thank you very much.
James

    Anita Tee - January 5, 2018 Reply

    Hi James,

    I’ve removed your email address from your comment to protect your privacy and prevent spam.

    I’ve sent you an email with the histamine foods list eBook download and you can also receive it straight to your inbox by clicking this link: https://factvsfitness.com/lp-ga-histamine-download-desk-web/

    Warmest regards and wishing you well,

    Anita

    craftresumes review - May 7, 2018 Reply

    Some people have allergies, unexplainable ones. On the other hand, there are food that triggers something in the body to make allergic reactions. I have allergies to seafoods, every time my family cooks it since that is their favorite dish, I envy how they eat them. I wonder how it tastes like, always. I hope there’s a cure or substitute food to have them tested. Your blog is very informative and it has a lot of things that people will really appreciate. I look forward to more post like this.

Jen - March 16, 2018 Reply

What about rice? I didn’t see rice on the list. Any difference between white rice and brown rice?
Thank you
Joeni

    Anita Tee - March 30, 2018 Reply

    Hi Joeni,

    Rice may aggravate some, as it is not native to the diets of many regions. However, if tolerable, white basmati rice is the best option here.

Gary - March 20, 2018 Reply

Please send me your list of the low histamine diet as you suggest above.
Thank you

Melissa Jean Reagh - April 4, 2018 Reply

Hi Anita. Thank you for this list. I have several copies..refrigerator, purse, my mom’s house, ect…it’s very helpful.
So onions and garlic? Are those ok? I am miserable after garlic especially. I get so confused between knowing how to identify die off versus a histamine issue.

    Anita Tee, Msc - April 24, 2018 Reply

    Hi Melissa,

    If you’re having issues with garlic you may have a cross-intolerance, in which case you should avoid it. If you follow the instructions in the email series which is sent out after you receive the PDF, then I explain how to identify any outlying intolerances in order to personalise your diet.

Naja - April 8, 2018 Reply

hi! this is all
super helpful as i’ve developed a histamine intolerance this year. there are a lot of foods i should stay away from, can you quickly give a breakdown of what a diet SHOULD consist of while reducing histamine rich foods? ex: “meats potatoes and salad should be dietary staples…” . thank you!

    Anita Tee, Msc - April 24, 2018 Reply

    Hi Naja,

    As long as you follow the allowed foods list you should be fine. I have refined it to be nutritionist-approved to ensure the foods that are listed are healthy and you won’t end up on a diet that will damage your gut microbiome or worsen your intolerance.

Jason - August 9, 2018 Reply

Who could ever adhere to a diet like this? You’d have to raise all of your own food including your own chickens, cattle, and fish… or am I misinterpreting what you’re saying?

It doesn’t seem like you could ever travel anywhere either. I would waste away to 100 lbs and be housebound for the rest of my life if I went on this diet permanently.

Surely there has to be a happy medium on some of this stuff. I just don’t see how this diet is possible unless you live on a farm and raise most of your own food.

    Anita Tee, Msc - August 20, 2018 Reply

    Hi Jason,

    Yes – it’s a bit of a misunderstanding that I should clarify. When I discuss fresh meats, I essentially mean as fresh as you can get. Freshness is important because, as meat ages, bacteria will degrade proteins to produce higher histamine levels.

    As I mention in some of my content and my email series that accompanies the diet, a tip that I used to practice is to simply ask the grocer what day the meats were delivered. On the day they would arrive, I would buy them in bulk and freeze then until ready to cook.

    But – of course, if you DO raise your own meat, kudos to you as that would be ultimately fresh!

martha - August 10, 2018 Reply

I also need to know how to identify any outlying intolerances in order to personalize my diet. hanks, Martha

    Anita Tee, Msc - August 12, 2018 Reply

    Hi, Martha!

    I recommend downloading the low histamine diet eBook that’s available on this page! It will send you a copy of the histamine intolerance food list, in full, as well as info on how to reduce your symptoms – including a comprehensive explanation of how to identify outlying intolerances in order to personalize your diet 😉

    Warmest regards,

    Anita

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