Low-Histamine Food List: What to Eat and What to Avoid

Fortunately, there are many low histamine foods that you can enjoy as part of your diet. Low histamine foods are those that contain minimal amounts of histamine or are less likely to trigger a histamine response in the body. In this guide, we will provide you with a list of low histamine foods to incorporate into your diet, as well as foods to avoid.

What Makes Food Low in Histamine?

Histamine levels in foods can vary depending on how they are stored, processed, and prepared. Fresh foods are generally lower in histamine than canned or processed fruits. Additionally, the longer a food is stored, the higher the histamine levels may become. It is best to eat fruits when they are fresh and in season.

Low-Histamine Food List

The low-histamine food list below uses a traffic light system. Foods in the red light column are recognized as high in histamine and should be avoided while following the low-histamine diet. Foods in the yellow light column typically have low levels of histamines, but it depends more on the individual’s intolerance and the freshness of the food. Lastly, the green light foods are low in histamine and are generally regarded as safe for a low histamine diet.

Remember that individual food intolerance can vary and if you suspect you may be having a reaction due to a certain food, then eliminate that food from your diet. You should also consult a registered dietician for any medical advice.

Note: Individual sensitivity to histamine can vary based on the amount and frequency of consumption, individual tolerance levels, and the freshness of the food. Older, over-ripe, or improperly stored foods can have higher levels of histamine than their fresher counterparts.

Red Light	Yellow Light	Green Light

Fruit
Avocado, Banana, Dried Fruit, Grapefruit, Guava, Lemon, Lime, Oranges, Papaya, Pineapple, Raspberries, Strawberries, Kiwi	Cantaloup, Dates, Figs	Apples, Apricot, Blackberries, Blueberries, Cherry, Coconut, Cranberries, Grapes, Honeydew, Mango, Nectarine, Peach, Pear

Vegetables
Eggplant, Mushrooms, Lentils, Olives, Pickles, Seaweed, Soy, Spinach, Tomatoes	Asparagus, Broccoli, Brussel Sprouts, Carrots, Garlic, Green Beans, Fennel, Leeks, Onions, Peas	Artichoke, Arugula, Bell Pepper, Cauliflower, Celery, Cucumber, Green and Red Cabbage, Kale, Radishes, Romaine, Scallions, Squash, Sweet Potato, Zucchini

Herbs/Seasoning
Chili Pepper, Cloves, Cumin, Curry, Mustard, Pepper, Soy Sauce, Vinegar	Dill, Garlic	Basil, Caraway, Cardamom, Chives, Cilantro, Lemongrass, Mint, Oregano, Paprika, Parsley, Peppermint, Rosemary, Sage, Saffron, Sea Salt, Turmeric

Grains
Buckwheat, Lentils, Sourdough Bread, Wheat/Gluten		Gluten-Free Grains, Quinoa, White Rice

Dairy
Aged Cheeses, Blue Cheese, Brie, Cheddar, Colby, Cow's Dairy, Feta, Romano	Mozzarella	Cream Cheese (Without Additives), Dairy-Free Milks, Ricotta, Sweet Cream Butter, Whey

Beverages
All Alcohol, Fermented Beverages: Kombucha, Soda, Tea: Green, Black, Mate	Coffee, Juice	Coconut Water, Herbal Teas: Peppermint, Mineral Water, Water

Meats/Eggs
Processed, Cured, Smoked, Leftover, Canned, Fin or Shellfish		Freshly Cooked Meat/Seafood, Chicken, Duck, Eggs (Avoid Raw Egg White), Lamb, Pork, Turkey

Sweets/Baking
Cacao, Chocolate, Cocoa		Baking Powder, Baking Soda, Coconut Products, Honey, Natural Sugars

Nuts and Seeds
Cashews, Peanuts, Sunflower Seeds, Walnuts	Macadamia Nuts	Chia Seeds, Flax Seeds, Hemp Seeds, Pistachio, Psyllium Seed Husk, Pumpkin Seeds, Pure Nut Butter

Miscellaneous
Artificial Coloring, Artificial Preservatives, Buttermilk, Yeast, Fermented Foods: Kimchi, Sauerkraut, Kefir	Chickpeas, Avocado Oil, Yogurt	Olive Oil, Coconut Oil, Palm Oil, Canola Oil

Conclusion

Being mindful of histamine levels in the foods we consume can be helpful in managing histamine intolerance. While this list provides a general guide, it’s important to listen to your body and understand that everyone’s tolerances are different. If you suspect you have histamine intolerance, consider keeping a food diary to track your symptoms and see which foods work best for you. With a little effort and planning, it is possible to enjoy a balanced diet that supports optimal health and wellbeing.