Diet
Foods high in Histamine
Below is a list of foods commonly considered high in histamine or known to trigger histamine release. This list is not exhaustive, as research in this area is still developing. If you notice symptoms after eating a particular food, it’s best to avoid it—even if it’s not listed here.
High Histamine Foods to Avoid
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Vegetables
- Tomatoes
- Eggplant
- Spinach
- Mushrooms
- Kelp
- Seaweed
Dairy
- Fermented dairy products (e.g., aged cheese, yogurt, kefir)
Grains
- Wheat germ
Protein / Meat / Fish
- Cured meats
- Shellfish
- Fish (unless freshly caught, gutted & immediately frozen)
- Raw eggs (some cooked eggs, especially yolks, may be tolerated)
- Beans
- Lentils
- Soy products (including fermented soy)
Nuts & Legumes
- Nuts (especially peanuts, cashews, walnuts)
- Peanuts
Fruits
- Bananas
- Strawberries
- Citrus (e.g. oranges, grapefruit)
- Papaya
- Pineapple
- Pears
- Raspberries
- Kiwi
- Avocado
- Dried fruit
Others
- Chocolate
- Alcohol
- Coffee
- Green tea
- Black tea
- Energy drinks
- Fermented foods
- Canned foods
- Bone broth/bouillon
Spices & Condiments
- Black pepper
- Cumin
- Curry
- Vinegar
- Yeast products
Low Histamine Diet Grocery list
Below is a list of foods generally considered “safe” for a low-histamine diet. Please note this list is not exhaustive. Since research on histamine content is still evolving, it’s important to eliminate any food that triggers a reaction, even if it’s listed here.
Low-Histamine Diet Grocery list
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