Histamine-Friendly and Low FODMAP Charcuterie Board

24 April 2025

Create your own histamine-friendly and low FODMAP charcuterie board!

This histamine-friendly and low FODMAP charcuterie board is the perfect way to treat yourself or your guests to a healthy and delicious snack. The board is filled with tasty and responsible options you can enjoy without worry, from fresh vegetables and fruits to mild cheeses and lean meats. With dips like guacamole and hummus, it becomes even more festive. It’s a simple and colorful way to enjoy a carefree and flavorful snack!

1. Cheese

Cheese can be a challenge on a histamine-free diet, as many aged cheeses contain histamine. Choose cheeses that contain less histamine.

Mozzarella (fresh): A fresh cheese with no aging process.
Cheddar (young): Make sure it’s a young-aged cheddar, as older varieties contain more histamine.
Parmesan (in small amounts): Although Parmesan is an aged cheese, a small amount is usually well-tolerated, but this is individual.

2. Meat and Fish

Chicken breast: Choose fresh, non-dried chicken breast. It’s a good source of protein and low in histamine.
Smoked and dried meats should be avoided as they often contain high levels of histamine.
Salmon (fresh): Fresh salmon is a great choice, but be cautious with processed fish like smoked salmon, as it may contain histamine.

3. Vegetables

Cucumber: Light and refreshing, with no FODMAPs.
Bell peppers: Both red and yellow bell peppers are low FODMAP.
Zucchini: A versatile vegetable that’s both histamine-friendly and low FODMAP.
Tomatoes (in small quantities): Tomatoes can cause histamine issues for some people, but in small amounts, they can be included on a charcuterie board.
Radishes: These make a great addition for a spicy bite and are perfect for a low FODMAP diet.

4. Dips and Spreads

Guacamole (without onion): Avocado is low FODMAP, but make sure to skip the onion. You can add cilantro, cucumber, or lemon juice for flavor.
Hummus (low FODMAP version): There are specific low FODMAP hummus recipes without garlic or onion, which you can make or buy.
Soft cream cheese or herbed cheese (without onion and garlic): This can be a creamy dip that pairs well with crackers and vegetables.

5. Nuts and Seeds

Almonds (in limited amounts): Almonds are often well-tolerated in small amounts (maximum 10-12 almonds).
Walnuts: Walnuts are low FODMAP and histamine-friendly.
Pine nuts: These can be a nice addition for extra crunch.

6. Crackers or Bread

Low FODMAP crackers: There are several types of low FODMAP crackers available that work well on a charcuterie board.
Gluten-free bread: Make sure the bread doesn’t contain added ingredients that are high in FODMAPs, like inulin or honey.

7. Fruit

Grapes: Grapes are low FODMAP and histamine-friendly, making them a great sweet addition.
Berries (like blueberries, raspberries): In limited quantities, berries are well-tolerated on both a histamine-friendly and low FODMAP diet.
Kiwi: Kiwi is another fruit that can be well-tolerated on both diets.

This is how you prepare your charcuterie board:

Set up a large charcuterie board or large plate.
Start by placing the cheeses in cubes or slices.
Slice the vegetables like cucumber, bell pepper, and zucchini into bite-sized pieces.
Add dips and spreads into small bowls (such as guacamole and herbed cheese).
Make room for the nuts and seeds.
Place the crackers or bread in a corner of the board.
Add the fruit for a sweet contrast.

This way, you can create a delicious charcuterie board that’s both histamine-friendly and low FODMAP. Enjoy!