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? Get the food list! 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 ListKnowing 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:1) Confirmation of histamine intoleranceTo 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 intolerance2) Fast relief from a variety of symptomsMany people see symptomatic improvement within 1-2 weeks of removing high histamine foods from their diet.3) No guessworkWhen 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 AvoidThe 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 FoodsIn order to experience maximum relief, download the free Low Histamine Diet eBook, which includes a copy of the full low histamine food list and much more valuable info! This is the ultimate guide for starting your low histamine journey. It provides clear guidance for following a low histamine diet, maximizing symptom relief, selecting low histamine supplements and, most importantly, addressing the root cause of your histamine intolerance. Get the histamine guide! I also recommend printing out a copy of the low histamine food list to keep in your purse or on your fridge!FOOD GROUPALLOWEDRESTRICTEDVegetablesAll fresh vegetables except those listed oppositeEggplantPumpkinSauerkrautSpinachTomatoAvocadoOlivesPickledvegetablesFruitsAppleCantaloupeFigsGrapefruitGrapesHoneydewMangoPearRhubarbLycheePersimmonBlackberriesBlueberriesWatermelonCoconutCitrus fruitsBananaCherryCranberryCurrantDateLoganberryNectarineOrangePapayaPeachPineapplePrunesPlumsRaisinsRaspberriesStrawberriesFruit dishes,jams, juices made with restricted ingredientsMeat, Poultry and FishAll fresh meat and poultry. Must be bought and cooked fresh.All fish (unless fresh caught)All shellfishLeftover/refrigerated meatsProcessed, cured or smoked meatsEggsPlain eggs (ensure whites are fully cooked)Raw egg whites (as in some eggnog, hollandaise sauce, milk shakes)Fats and OilsPure butterAll vegetable oils and oils of allowedfoods which contain no additivesCoconut oilMeat drippings and fatHomemade gravyHomemade salad dressings with allowed ingredientsAll fats and oils with colours or preservativesPrepared gravyCommercial salad dressingsHydrolyzed lecithinSpices and HerbsAll fresh herbs and spices except those listed oppositeAniseCinnamonClovesCurry powderPaprika/cayenneNutmegSeasoning packets with restricted ingredientsFoods 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.WalnutsCashewsLegumes*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.SoyLentilsBeansPeanutsBreads 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 MixesDry dessert mixesMilk and Dairy*After two weeks on this diet, plain milk can be reintroduced if tolerableAll cheeseAll yogurt (unless specifically cultured with low histamine probiotics)All buttermilkSweeteners*Recommended to only use when necessary and in minimal amounts:HoneyMolassesMaple SyrupPure jams and jelliesMashed bananaHomemade desserts with allowed ingredientsFlavored syrupsPrepared dessert fillingsPrepared icings/frostingsSpreads with restricted ingredientsCake decorationsConfectionaryCommercial candiesAll processed sugarsAll artificial sweetenersOtherApple cider vinegarBaking sodaPlain gelatinCorn starchGluten-free baking powderAll chocolate, cocoa and carobAll products made with artificial flavors or preservativesArtificial colourings, especially tartazine (also found in medications and supplements)Hydrolyzed lecithinBHA, BHTFlavored gelatinMincemeatPrepared relishes and olivesSoy sauceMiso Commercial ketchupCanned foods and ready mealsPickled and fermented foodsVinegarYeast and yeast extractsBenzoates (also found in cosmetics), sulphites, nitrites, glutamate, food dyesBeveragesCoffeeStill and carbonated mineral waterTea 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 wineSoda and carbonated drinksAll 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.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! Start the diet!