There are a few guidelines for as little pain as possible when going low-histamine. Histamine levels in foods vary depending on how ripe or aged the food is, so buying and eating fresh is best.
You’ll find your limits with histamine-containing foods, so experiment.
More information on histamine
- Histamine intolerance
- Mast-cell activation syndrome (MCAS)
- MTHFR and histamine
- How food becomes high histamine.
How to do the elimination diet
The low-histamine diet is largely an elimination diet that can go from four weeks to six months, where you determine what foods you tolerate and which you don’t to eliminate symptoms.
If you want support from a histamine-degrading supplement, see the low-histamine experiment.
Eating a full range of nutrients is important, so keep track of what you’re skipping out on and replace your nutrients with other foods. Use an app like Cronometer to track your nutrient levels.
If you’re not sure what you’re doing, book in with one of our expert naturopaths who can guide you through.
Phase 1
First 2-4 weeks
Follow a strict low-histamine diet to reduce symptoms.
Phase 2
From 2-4 weeks onwards
Reintroduce one histamine-containing food at a time to determine histamine tolerance and symptoms. Keep a spreadsheet or list where you record the dose of food and any reaction.
Phase 3
Ongoing
Eat tolerable foods and ensure nutritional needs are met while working on the underlying causes of your histamine overload. If you are still on a low-histamine diet after six weeks, get practitioner support. This is NOT a sustainable or long-term diet; it’s a symptom-reducing strategy as you work out what the underlying drivers of high histamine are.
Tips for eating low-histamine
- Avoid food from a can
- Avoid ready-made meals/frozen meals
- Avoid ripened or fermented foods such as aged cheese, drinks with alcohol, products that have yeast, old fish
- Avoid leaving food outside the fridge for long, particularly meat
- Keep food preparation areas clean
- If you don’t know how to cook, you’ll soon need to learn!
- If you get stuck, see a professional nutritionist or naturopath
Searchable Histamine Foods List
| Food | Histamine Content |
|---|---|
| Additives – Benzoate, sulphites, nitrites, glutamate, food dyes | Releasing |
| Alcohol | Varies |
| Allspice | High |
| Almond – Blanched Almond Flour | Low |
| Almond – Blanched and unblanched | Low |
| Almond butter | Low |
| Amaranth | Low |
| Anise | High |
| Antibiotics | DAO interference |
| Antidepressants | DAO interference |
| Antipsychotics | DAO interference |
| Apple – Fresh | Low, Beneficial |
| Apple cider vinegar (ACV) | High, Releasing |
| Apricot – Fresh (if dried, avoid preservatives) | Low |
| Artichokes | Low |
| Artificial colors/colours | High |
| Artificial colourings (esp. tartrazine – medication, supplements) | High |
| Artificial flavors/flavours | High |
| Artificial Sweeteners | High |
| Arugula/Rocket | Low |
| Asparagus | Low |
| Avocado | High |
| Avocado Oil – Cold Pressed | Low |
| Baking mixes | High |
| Baking powder | Low |
| Baking powder – Gluten-free | Low |
| Baking soda | Low |
| Banana – Fresh (use minimally) | High, Releasing |
| Basil | Low |
| Beans – Green Beans, String Beans | High |
| Beans – kidney, black, navy, garbanzo/chickpea, soy | High |
| Beer | High |
| Beets | Low |
| Bell Peppers/Capsicum | Low |
| Benzoates | High |
| BHA, BHT | High |
| Biogenic amines | DAO inhibitor |
| Blackberries – Fresh | Low |
| Blueberries – Fresh | Low |
| Bok choy | Low |
| Brazil Nuts (limit to 3-4 nuts p/d max) | Low |
| Bread – Sourdough | High |
| Broccoli | Low |
| Broccolini | Low |
| Brussels sprouts | Low |
| Buckwheat | Low |
| Butter | Low |
| Cabbage – Chinese | Low |
| Cabbage – Green | Low |
| Cabbage – Red | Low |
| Cabbage – White | Low |
| Calcium Chloride | High |
| Candy, confectionary, sweets, lollies | High |
| Cantaloupe/Rockmelon – Fresh | Low |
| Caraway | Low |
| Cardamom | Low |
| Carob | High |
| Carrageenan | High |
| Carrots | Low |
| Cashews | High |
| Cassava flour | Low |
| Cauliflower | Low |
| Cayenne | High |
| Celery | Low |
| Ceps, morels, agaricus | High |
| Cheese | Varies |
| Cheese – cream cheese, mozzarella, curd cheese, cottage cheese, mascarpone, ricotta, goat cream cheese, young Gouda, Butterkäse, Schichtkäse | Low |
| Cheese – Cream cheese, ricotta cheese (grass fed) | Low |
| Cheese – Matured, hard, semi-hard, soft, processed, blue , mold/mould, fondue, aged Gouda | High |
| Cherry – Fresh | Low |
| Chestnuts | Low |
| Chia Seeds | Low |
| Chili Powder | High |
| Chilli | Low |
| Chives | Low |
| Chocolate | High |
| Chocolate – White chocolate (no additives) | Low |
| Cider – Apple, Pear | High |
| Cilantro | Low |
| Cinnamon | High |
| Citric Acid | High |
| Clear spirits | Low |
| Cloves | High |
| Cocoa and cocoa mass | High |
| Cocoa butter | Low |
| Coconut – Dried Coconut | High |
| Coconut – Meat/Flesh, Fresh | Low |
| Coconut – Sugar | Low |
| Coconut Milk (100%, no additives) | Low |
| Coconut oil | Low |
| Coconut Oil – Extra Virgin | Low |
| Coffee | High, Releasing |
| Coffee – decaffeinated | Low |
| Coffee – low histamine, mould/mold-free brands | Low |
| Coffee – Purity Coffee | Low |
| Collards | Low |
| Corn | High |
| Corn – starch | Low |
| Corn – syrup | High |
| Cranberry – fresh and dried (avoid preservatives) | Low |
| Cream of tartar | Low |
| Cucumber | Low |
| Cumin | Low |
| Currant – fresh and dried (avoid preservatives) | Low |
| Curry powder | High |
| Dairy – Butter | Low |
| Dairy – Buttermilk | High |
| Dairy – Cream | High |
| Dairy – Cream (grass fed) | Low |
| Dairy – fresh raw milk directly from cow, UHT-milk, pasteurized/pasteurised milk | High |
| Dairy – sour milk products, acidified buttermilk, sour cream, crème fraîche, feta/feta cheese | High |
| Dairy – Whey (incl. protein powders) | Low |
| Dairy – Yogurt (Low Histamine Yoghurt) | Low |
| Dandelion greens | Low |
| Dates | High |
| Dill | Low |
| Diuretics | DAO interference |
| Dressing (packaged) | High |
| Drinks – All drinks with “flavour” or “spices” | High |
| Dry dessert mixes | High |
| Egg | Low |
| Eggplant | High |
| Endive | Low |
| Energy drinks | High, Releasing |
| Escarole | Low |
| Fennel | Low |
| Figs (avoid preservatives) | Low |
| Fish | Varies |
| Fish – canned tuna, mackerel, herring, sardines, anchovies, mahi mahi | High |
| Fish – canned, frozen, marinated, salted, dried, smoked, pickled | High |
| Fish – fresh or frozen from market, fish shop | High |
| Fish – snap frozen (thaw quickly and use immediately!) – pollock, cod, trout, whitefish, perch, organic pangasius | Low |
| Fish – very fresh, freshly caught (fisherman, fish farm, angler) | Low |
| Fish sauces | High |
| Fish stock | High |
| Flavour enhancers/Flavour enhancers – glutamate, sodium glutamate, bouillon, broth, soy sauce, hot spices | High |
| Flax | Low |
| Flax meal | Low |
| Flaxseed Oil – Cold Pressed | Low |
| Flour – Bleached white wheat flour | High |
| Fresh meat drippings | Low |
| Fruit – citrus (orange, lemon, lime, grapefruit, pomelo) | High, Releasing |
| Fruit – Dried fruit | High |
| Fruit – overripe or rotten | High, Releasing |
| Garlic – Fresh or Powdered | Low |
| Gastrointestinal medications | DAO interference |
| Gelatin | High |
| Ghee | Low |
| Gherkin pickles | High |
| Ginger | Low |
| Gluten | Low |
| Gluten Free – bread, oats, pasta, grains with allowed ingredients only (1/2 cup p/d maximum) | Low |
| Grains – Gluten free (limited) | Low |
| Grapefruit | Releasing |
| Grapes – Red, Green (without mould) | Low |
| Gravy – Homemade | Low |
| Gravy – Packet | High |
| Guar Gum | High |
| Hazelnut Flour | Low |
| Hazelnuts | Low |
| Heart medications | DAO interference |
| Hemp Protein Powder | Low |
| Hemp Seeds | Low |
| Homemade desserts with allowed ingredients | Low |
| Homemade relishes with allowed ingredients | Low |
| Homemade salad dressings with allowed ingredients | Low |
| Homemade with allowed ingredients | Low |
| Honey (limit sugars) | Low |
| Honeydew Melon | Low |
| Inulin | Low |
| Jam – Fruit (limit) | Low |
| Juice – freshly squeezed from allowed fruits (limit) | Low |
| Kale | Low |
| Ketchup – tomato | High |
| Kimchi/Kimchee | High |
| Kiwi | Releasing |
| Kohlrabi | Low |
| Kombucha | High |
| Leafy greens | Low |
| Lecithin – hydrolysed/hydrolyzed | High |
| Leeks | Low |
| Leftovers – not frozen immediately after cooking | High |
| Leftovers – frozen right after cooking | Low |
| Legumes – canned | High, Releasing |
| Lemon | Low |
| Lemongrass | Low |
| Lentils | High |
| Lettuce – Butter | Low |
| Lime | Low, Releasing |
| Loganberry | High, Releasing |
| Lychee | Low |
| Macadamia butter | Low |
| Macadamia Oil | Low |
| Macadamias | Low |
| Mace | High |
| Malaria and TB drugs | DAO interference |
| Malic Acid | High |
| Malt | High |
| Maltodextrin | High |
| Mango | Low |
| Maple Syrup (limit sugars) | Low |
| Margarine | High |
| MCT Oil | Low |
| Meals from restaurants, canteens, snack bars, etc. | High |
| Meat – aged, bone matured, dry aged, beef or bison | High |
| Meat – Beef, poultry, sheep/lamb, pork, wild boar, freshly cooked, unaged | Low |
| Meat – Cold cuts | High |
| Meat – Collagen | High |
| Meat – cured (ham, bacon, salami, pepperoni, luncheon meat, hot dogs) | High |
| Meat – fermented (sausages, salami, fermented ham) | High |
| Meat – leftovers | High |
| Meat – meatloaf | High |
| Meat – minced or ground | High |
| Meat – Offal, innards (especially liver) | High |
| Meat – Ostrich, Fresh | Low |
| Meat – Pork, Fresh | Low |
| Meat – Poultry, Fresh (Chicken, Goose, Duck, Turkey, Quail, Pheasant etc) bought and cooked fresh | Low |
| Meat – Pre-cooked sausages | High |
| Meat – Pre Packaged mince meat | High |
| Meat – Quail, Fresh | Low |
| Meat – Rabbit, Fresh | Low |
| Meat – sausages, liverwurst | High |
| Meat – Venison, game (ripening of meat) | High |
| Mesclun | Low |
| Milk – Flavoured | High |
| Milk – fresh raw milk directly from cow, UHT-milk, pasteurized/pasteurised milk | High |
| Milk – Plain A2 milk, reintroduce after 2 weeks | Low |
| Milk kefir | High |
| Millet | Low |
| Mint | Low |
| Miracle Noodles, Miracle Rice | Low |
| Miso Commercial ketchup | High |
| Mizuna | Low |
| Molasses (limit sugars) | Low |
| Monk fruit (100%, no fillers) | Low |
| MSG | High |
| Muscle relaxers | DAO interference |
| Mushrooms | High |
| Mustard | High |
| Mustard greens | Low |
| Napa cabbage | Low |
| Nectarine | Low |
| Nopales cactus | Low |
| Nutella | High |
| Nutmeg | High |
| Nuts – Long-stored nuts (peanuts, cashews, almonds, pistachios) | High |
| Nuts (eliminate all nuts for first 2 weeks) | Varies |
| Oat milk | High |
| Oats | Low |
| Oil – Fats and oils with color and/or preservatives | High |
| Oil – pure, no preservatives | Low |
| Olive Oil – Extra Virgin | High |
| Olives | High |
| Onions | Low |
| Orange | Releasing |
| Oregano | Low |
| Pain medications (Aspirin, naproxen, indomethacin, diclofenac) | DAO interference |
| Palm Oil – Extra virgin unprocessed | Low |
| Papaya | High, Releasing |
| Paprika/cayenne | High |
| Parsley – curly or flat | Low |
| Pasta and crackers – Gluten-free | Low |
| Pastry – Packaged, store bought | High |
| Pawpaw | High |
| Peach (limit) | Low |
| Peanut butter | High |
| Peanuts | High |
| Pear | Low |
| Peas | High |
| Pecans | Low |
| Peppercorns – Pink | Low |
| Peppercorns – Black, Green, White | High |
| Peppermint | Low |
| Perilla | Low |
| Persimmon | Low |
| Pine Nuts | Low |
| Pineapple | High, Releasing |
| Pistachios | Low |
| Plantain | Low |
| Plums | High, Releasing |
| Pomegranate | Low |
| Potassium Sorbate | High |
| Potassium Triphosphate | High |
| Potato – Sweet | Low |
| Potatoes | Low |
| Prepackaged – cake decorations | High |
| Prepackaged – dessert fillings | High |
| Prepackaged – icings/frostings | High |
| Prepackaged – olives | High |
| Prepackaged dairy products made with restricted ingredients | High |
| Preservatives | High |
| Prunes | High |
| Pumpkin | High |
| Pumpkin Seeds | Low |
| Purslane | Low |
| Quinoa | Low |
| Radish – Daikon radishes | Low |
| Raisins | High |
| Raspberries (1/4 cup, not during elimination) | Low |
| Ready meals | High |
| Relish – Packaged | High |
| Resistant Starches to feed good gut bacteria (Avoid with SIBO) | Low |
| Rhubarb | Low |
| Rice – Black Rice | Low |
| Rice – Brown Rice | Low |
| Rice – White Rice | Low |
| Rice and Pasta Meals – Packaged | High |
| Rice milk | High |
| Rice vinegar | High, Releasing |
| Romaine | Low |
| Rosemary | Low |
| Rutabaga | Low |
| Saffron | Low |
| Sage | Low |
| Salt | Low |
| Sauerkraut | High |
| Scallions | Low |
| Seafood and shellfish – fish, shellfish, crustaceans, mussels, crayfish, shrimps, prawns, lobster | High |
| Seitan meat substitute | High |
| Sesame oil | Low |
| Sesame Seeds | Low |
| Smoke Flavouring | High |
| Soda – carbonated drinks or water | High |
| Sodium Benzoate | High |
| Sodium Nitrite | High |
| Sodium Triphosphate | High |
| Sorghum – Black, popped or white | Low |
| Soy Foods – tempeh, miso, soy sauce, natto | High |
| Soy Milk and Drinks | High |
| Soy sauce | High |
| Soy sauce, coconut aminos, Bragg’s liquid aminos | High |
| Spice – Dried, ‘unknown’, seasoning packets | High |
| Spices – Hot spices (pepper, chili, curry, etc.) | Increases histamine uptake |
| Spinach | High |
| Spreads with restricted ingredients | High |
| Squash – Butternut squash, summer, winter | Low |
| Starch – Sweet Potato Starch and Sweet Potato Starch Noodles | Low |
| Stevia | Low |
| Strawberries | High |
| Sugar | Low |
| Sunflower | Low |
| Swiss Chard | Low |
| Syrup | High |
| Tea – black, green, white, mate, rooibos | High |
| Tea – hot water, freshly sliced ginger | Low, Antihistamine |
| Theobromine | DAO inhibitor |
| Theophylline | DAO interference |
| Tiger Nut flour | Low |
| Tomato and all tomato products | High |
| Turmeric | Low |
| Turnips – Greens or Roots | Low |
| Vegemite or Marmite | Unknown |
| Vegetables – Pickled vegetables, pickles | High |
| Vinegar – Wine, Balsamic, White, Champagne | High, Releasing |
| Vitamin C | Low, Antihistamine |
| Voda, gin, white rum | Low |
| Walnut oil | High |
| Walnuts | High |
| Water | Low |
| Water – carbonated, fizzy | High |
| Watercress | Low |
| Watermelon | Low |
| Wheat germ | High, Releasing |
| Wine – Low histamine wine | Low |
| Wine – Red, White, Dessert | High |
| Xanthan Gum | High |
| Yeast | High |
| Yeast extract | DAO inhibitor |
| Yoghurt | High |
Lower histamine foods
- Meat – cooled, fresh or frozen
- Fish – fresh or frozen (hake, trout)
- Chicken – cooled, frozen, fresh
- Eggs (whole eggs, avoid egg white alone)
- Fresh fruit – except plantains
- Fresh vegetables – except tomato, eggplant, spinach
- Grains (including rice noodles, white bread, rye bread, rice crackers, oat, pasta)
- Animal milk and milk products – fresh, pasteurised, cow, goat, sheep, cream cheese, mozzarella, butter, yoghurt (except some bacteria used)
- Most cooking oil
- Most leafy herbs
- Most fruit juice – except citrus
- Herbal tea – except below
Higher histamine foods
- Alcoholic drinks
- Eggplant
- Pickled food
- Canned food
- Aged cheese
- Smoked meat (salami, ham)
- Shellfish
- Legumes – beans, chickpeas, soy flour
- Nuts that are stored for long periods – peanuts, cashews, almonds, pistachio
- Cocoa products – chocolate
- Mock meat products made from wheat gluten (seitan)
- Rice vinegar
- Ready meals
- Salted snack foods
- Sweets with preservatives and artificial colours
Histamine-releasing foods
A histamine-releasing food is a food that liberates histamine rather than simply containing histamine. Foods can be both.
- Citrus fruits – lemon, lime, oranges
- Fish and shellfish
- Cocoa and chocolate
- Eggs (may be tolerated by some)
- Walnuts, peanuts
- Papaya, pineapples, plums, kiwifruit, banana
- Legumes (lentils, chickpeas, beans)
- Tomatoes
- Wheat germ
- Most vinegar
- Additives – benzoate, sulphites, nitrites, glutamate, food dye
Diamine oxidase (DAO) enzyme blockers
- Alcoholic drinks
- Black tea
- Energy drinks
- Mate tea
Understanding yeast and histamine
Yeast doesn’t contain histamine but acts as a trigger for variable levels of histamine generation during the leavening of baked products. There is no yeast in the end product.
Yeast extract has been reported to be high in amines and is a DAO inhibitor, so it is not suitable for a low-histamine diet.
Probiotics, bacteria and histamine production
Some bacteria, including those in some probiotics, are histamine producers. Check the histamine and probiotics list and the list of bacteria we know produce histamine.
References1
- 1.Maintz L, Novak N. Histamine and histamine intolerance. The American Journal of Clinical Nutrition. Published online May 2007:1185-1196. doi:10.1093/ajcn/85.5.1185
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