The Master List of Low Histamine Foods to Eat (and Which Foods to Avoid)
- Looking for a low histamine 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?
A list of low histamine foods is essential for anyone who suffers from the symptoms of histamine intolerance.
Similar to seasonal allergies or a food allergy, a reaction to histamine is inflammatory. Histamine is a neurotransmitter that travels through your body in your bloodstream and helps break down food in your stomach. But it is also a part of a healthy immune system that sets off a warning when your body needs to fend off any possible illnesses.
When triggered, mast cells in your tissue will release histamine into the bloodstream, which causes your red blood cells to become bigger and helps white blood cells find the foreign pathogen - or threat to your immune system.
Since histamine is something that your body naturally makes, eating high histamine foods usually won’t have negative side effects. However, for people who have a hard time breaking down excess histamine, eating certain foods can trigger symptoms or make them even worse.
The Benefits of Having a Low Histamine Food List
Knowing which low histamine foods to fill your shopping cart may help you manage a histamine intolerance and can be a part of an elimination diet to help you understand which foods affect you the most.
Though it can be difficult to diagnose, there are some more common histamine intolerance symptoms that are noticeable after eating high histamine foods. These could include hives, headaches, digestive distress, anxiety, trouble sleeping and more. They can also be more complicated, moving from these allergy-like reactions to skin issues and persistent digestive symptoms.
Although the disorder may seem confusing at times, the bright side is that no matter what type of symptoms you’re experiencing, they can be controlled very quickly when you eliminate high histamine foods and replace them with these low histamine foods on our list below.
There are many benefits of following a diet centered around low histamine foods, including:
- Confirmation of histamine intolerance. To fully diagnose histamine intolerance, you should always work with a doctor or natural healthcare practitioner. However, diagnosis can be difficult due to the multi-symptomatic nature of histamine intolerance. Eliminating certain foods from your diet can help to confirm histamine issues, as can this at-home test for histamine intolerance.
- Fast relief from a variety of symptoms. Many people see symptomatic improvement within 1-2 weeks of removing high histamine foods from your diet.
- No guesswork. When you do an elimination diet and pay attention to how the low histamine foods and high histamine foods on this list affect you, you’ll know your restricted and allowed foods! I suggest using a detailed food diary to help you to pinpoint these foods.
Understanding Which High Histamine Foods to Avoid
The main issue with finding the right low histamine food list is that many foods can be a topic of contradiction. It’s hard to find two identical lists, leaving you a bit confused about your optimal histamine diet…
As a histamine intolerance researcher, I’ve put together the most comprehensive, up-to-date low histamine food list available online.
My version of the low histamine food list calls attention to the foods that will liberate histamine or destabilize mast cells. Although these foods may not be high in histamine themselves, they can increase overall histamine levels and end up triggering symptoms.
In addition, this food chart also includes all high histamine foods, so that you know exactly what to avoid. Knowing both of these lists is important for empowering you to take control of your diet and symptoms.
My goal is to give you the information you need to address histamine intolerance from all angles and experience symptomatic relief, regardless of the underlying cause.
The List of Low Histamine Foods
In order to experience maximum relief, download the free Low Histamine Diet eBook. This is the ultimate guide to learning how to add low histamine foods to your diet. It provides easy to follow guidance for following a histamine diet, gives instructions for maximizing symptom relief, and helps you address the root cause of your histamine intolerance.
I also recommend printing out a copy of the low histamine food list to keep in your purse or on your fridge!
|Meat, Poultry and Fish|
|Fats and Oils|
|Spices and Herbs|
|Nuts and seeds|
|Breads and Cereals*|
|Milk and Dairy*|
* 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.
The low histamine food chart here is meant to show you which foods are safe to consume and which are best to avoid when you want to reduce your symptoms quickly and effectively. Download the foods list and use it as a shopping list to help make meal planning fast and easy!