Low histamine food list

What is histamine intolerance?

Histamine is a natural compound involved in immune responses, digestion and brain function. Some people have difficulty breaking it down often linked to reduced activity of the DAO (diamine oxidase) enzyme which can lead to a build-up that triggers allergy-like symptoms such as skin irritation, nasal congestion, fatigue and gastrointestinal discomfort (1). Learn more about the symptoms of histamine intolerance and how our DAO enzyme supplements may help support histamine breakdown (2).

How Does the Histamine Elimination Diet Work? (3 Phases)

The histamine elimination diet is a temporary, three-phase approach not a permanent way of eating.

1. Elimination phase (2–4 weeks). You reduce your intake of histamine as much as possible, typically combined with a DAO enzyme supplement (DAO Plus or DAO Mini) taken three times a day, with breakfast, lunch and dinner. It’s important to keep eating enough and with enough variety during this phase, so you still get all the nutrients you need. Our low histamine food list below can help you plan this.

2. Reintroduction phase. By now, histamine levels in your body should have come down, and this is when you start looking for your personal threshold. You gradually reintroduce histamine-containing foods into your diet, one at a time, to build back a more varied diet and/or reduce your DAO supplementation, depending on how you respond and what you’re comfortable with.

3. Personal long-term diet. In this phase, you and your dietitian settle on a personalized, low-histamine diet based on your individual threshold and which foods you do and don’t tolerate well. Together you decide whether daily DAO supplementation makes sense for you, which can make your diet noticeably less restrictive, or whether you’d rather eat low-histamine day-to-day and only take DAO when needed for example when eating out.

Low Histamine Food List (What You Can Eat)

• Fats and oils: Olive oil, coconut oil, and avocado oil are typically safe choices.
• Proteins: Freshly cooked chicken, turkey, and eggs (limit egg whites if you have sensitivity).
• Fruits: Apples, pears, watermelon, and blueberries are generally low in histamine.
• Vegetables: Leafy greens, carrots, zucchini, and bell peppers are suitable options.
• Grains and starches: Rice, oats, quinoa, and most gluten-free grains.
• Dairy alternatives: Coconut milk, almond milk, and rice milk can replace high-histamine dairy products.

High Histamine Food List (What to Avoid)

• Fats: Nuts (peanuts, almonds, cashews, hazelnuts…), avocado, cocoa, chocolate.
• Proteins: Cured meats, such as salami and dry sausage, pork, tofu, tempeh egg whites.
• Fish: Shellfish, canned fish, smoked salmon
• Fruits: Citrus fruits: (orange, grapefruit, tangerine, lemon, kiwi, pineapple). Bananas, avocados, strawberries, and dried fruits.
• Vegetables: Eggplant, spinach, tomatoes, mushrooms, sauerkraut
• Grains and starches: Rice, oats, quinoa, and most gluten-free grains.
• Dairy: Milk, aged and semi-aged cheeses, cream, milk-based sauces, (greek) yoghurt
• Drinks: Alcohol, beer and especially red wine
• Additives and spices: Nutmeg, soy sauce, tomato sauce, curry, MSG, balsamic vinegar, mustard, broth, cinnamon and vanilla

Creating a low histamine diet plan for histamine intolerance is essential for managing symptoms effectively. This involves not only identifying low and high-histamine foods but also understanding how food freshness, storage, and preparation impact histamine levels. A well-structured plan helps maintain consistency and can alleviate symptoms.

How to Plan and Prepare Low Histamine Meals?

The general rule: the longer a food sits, the more histamine it builds up. So choose fresh food whenever possible, don’t store it too long, and never reheat leftovers. Prepare meals from scratch using fresh ingredients (histamine levels rise in leftovers and long-stored food). If you want to keep food longer, freeze it instead, freezing stops further histamine formation. Always build a low histamine elimination plan together with a registered dietitian, to make sure nothing important is missing from your diet during this phase.

Keeping a Histamine Food & Symptom Diary

Track symptoms before and after starting the diet, many people notice improvement in headaches, bloating or skin issues within a few weeks. A food diary helps identify individual triggers, since tolerance varies from person to person.

Simple Low Histamine Recipes

• Vegetable stir-fry: Carrots, bell peppers and fennel with a little olive oil.
• Herb-roasted chicken: Freshly cooked chicken with rosemary, thyme and olive oil.
• Fruit salad: Apples, watermelon and grapes for a refreshing, low-histamine dessert.

Additional tips for success

Consider supplements: Some individuals benefit from supplements such as Vitamin C and DAO (diamine oxidase), which may help break down histamine (1,2). However, consult a healthcare provider before starting any new supplements.

You can read more about the topic in our knowledge bank or you can contact one of our dieticians for personalized advice. If you’re looking for enzymes to support your situation you can try our supplement advisor below!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.