Histamine Intolerance Dietary Options

Written By Varun Batra

A histamine intolerance diet focuses on avoiding or limiting foods that are high in histamine or that can trigger the release of histamine, while encouraging foods that help to support DAO (diamine oxidase) activity and reduce inflammation. Histamine intolerance diets vary from person to person, but here’s a general guideline for low-histamine options:

Foods to Avoid or Limit (High in Histamine):

These foods contain high levels of histamine or encourage the release of histamine in the body.

  1. Fermented Foods:

    • Aged cheeses (cheddar, parmesan, gouda)

    • Yogurt (especially if it's not fresh)

    • Sauerkraut, kimchi, pickles

    • Soy sauce, miso, tempeh, and fermented soy products

    • Vinegar (including balsamic, red wine vinegar)

  2. Alcohol:

    • Red wine (higher histamine than white wine)

    • Beer

    • Champagne

    • Cider

  3. Processed and Aged Meats:

    • Salami, pepperoni, sausages, hot dogs

    • Deli meats (e.g., ham, turkey, roast beef)

    • Canned meats

  4. Canned, Preserved, or Leftover Foods:

    • Canned vegetables, fruits, and soups

    • Leftover meats and meals (histamine increases in leftovers)

    • Processed canned fish (tuna, sardines, anchovies)

  5. Certain Vegetables:

    • Tomatoes (including tomato paste, sauce, ketchup)

    • Spinach

    • Eggplant

    • Avocados (moderate histamine levels)

  6. Certain Fruits:

    • Strawberries, raspberries, and blackberries

    • Pineapple, bananas (especially overripe), papaya, watermelon, mango

    • Citrus fruits (oranges, lemons, limes, grapefruit) – in some people, these may cause issues

  7. Dried Fruits:

    • Raisins, apricots, dates, figs, prunes

  8. Other Foods that Release Histamine:

    • Chocolate and cocoa

    • Nuts (especially peanuts, cashews, and walnuts)

    • Vinegar-based condiments (mustard, mayonnaise)

Low-Histamine Foods to Include:

These foods are generally well-tolerated by people with histamine intolerance and can be a staple in your diet.

1. Fresh Meats and Fish:

  • Freshly cooked poultry (chicken, turkey) or lamb

  • Freshly cooked fish (not stored for long periods, ideally fresh or frozen)

  • Avoid leftovers, as histamine levels rise as the food sits

2. Fresh Vegetables (except high-histamine ones like tomatoes, spinach, and eggplant):

  • Leafy greens (lettuce, kale, arugula, Swiss chard)

  • Carrots

  • Zucchini

  • Cucumbers

  • Cauliflower

  • Bell peppers (if tolerated)

  • Pumpkin

  • Sweet potatoes

3. Fresh Fruits (low in histamine):

  • Apples (especially peeled)

  • Pears

  • Grapes

  • Blueberries (in moderation)

  • Peaches

4. Grains:

  • Rice (white, brown)

  • Quinoa

  • Oats (be cautious of flavoured varieties that may contain additives)

  • Gluten-free grains (if sensitive to gluten)

5. Dairy Alternatives (if dairy is a trigger):

  • Coconut milk (fresh or canned)

  • Rice milk

  • Almond milk (if tolerated)

6. Oils and Fats:

  • Olive oil (extra virgin)

  • Coconut oil

  • Ghee (clarified butter, can be easier to digest than regular butter)

7. Herbs and Spices (non-histamine-releasing):

  • Fresh basil

  • Cilantro

  • Parsley

  • Oregano

  • Thyme

  • Ginger

  • Turmeric

  • Garlic (in moderation, if tolerated)

8. Non-Citrus Beverages:

  • Herbal teas (ginger, chamomile, peppermint)

  • Fresh water or mineral water

  • Coconut water (fresh or unsweetened)

Additional Tips for Managing a Histamine Intolerance Diet:

  1. Cook Fresh: Avoid eating leftover foods, as histamine levels rise when food is stored. Freshly prepared meals are typically lower in histamine.

  2. Avoid Foods with Additives: Many processed foods contain additives, preservatives, and artificial colourings that can increase histamine levels or trigger histamine release.

  3. Low-Histamine Snacks: If you're looking for snacks, stick with fresh fruits, vegetables, and unsweetened rice cakes. You can also snack on gluten-free crackers or rice crackers.

  4. Supplements: Some individuals with histamine intolerance benefit from DAO enzyme supplements, which help with the breakdown of histamine in foods.

  5. Hydration: Drink plenty of water to help flush histamine out of the system.

  6. Keep a Food Journal: Track your symptoms and diet to identify specific foods that might be causing issues, as histamine intolerance can vary from person to person.

Sample Low-Histamine Day Menu:

Breakfast:

  • Oatmeal with fresh blueberries and almond milk

  • Herbal tea (e.g., peppermint or ginger)

Lunch:

  • Grilled chicken breast with a side of sweet potatoes and zucchini

  • Mixed greens salad with olive oil and lemon (if tolerated)

Snack:

  • Apple slices with coconut yogurt (unsweetened) or some rice cakes

Dinner:

  • Grilled salmon with steamed broccoli and quinoa

Remember, histamine intolerance varies from person to person, so you may need to adjust this diet based on how your body reacts to different foods. Working with a healthcare provider or a registered dietitian can also help tailor the diet to meet your specific needs.

Varun Batra
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The Symptoms of Histamine Intolerance