A Guide to Following a Low Histamine Diet

Managing histamine intolerance can be challenging, but understanding which foods to include and which to limit can help alleviate symptoms. A low histamine diet involves being mindful of the histamine content in foods, as well as how foods are stored and prepared. It's important to note that you don't necessarily need to remove all high-histamine foods from your diet completely; rather, being mindful of the quantities and how often you're consuming them throughout the day can make a significant difference in managing your symptoms.

To help you navigate this diet, here’s a table that breaks down the do's and don'ts of a low histamine diet by food category. Use this guide to make informed choices about what to eat, and remember to listen to your body—everyone's tolerance levels can vary.

Category

Do's

Don'ts

Carbohydrates

- Freshly cooked rice - Quinoa - Fresh potatoes - Oats

- Aged or leftover grains - Bread (especially with yeast) - Pasta (especially with gluten)

Proteins

- Fresh chicken - Fresh turkey - Freshly cooked fish (e.g., cod, salmon) - Fresh eggs

- Processed meats (e.g., sausages, ham) - Aged meats (e.g., salami) - Smoked fish - Canned meats or fish

Fats

- Olive oil - Coconut oil - Fresh butter (in moderation)

- Aged cheeses - Margarine - Processed vegetable oils

Fruits

- Apples - Pears - Blueberries - Mango (in moderation) - Bananas (green)

- Citrus fruits (e.g., oranges, lemons) - Strawberries - Pineapple - Avocados (for some individuals)

Vegetables

- Fresh spinach - Courgette - Broccoli - Carrots - Sweet potatoes

- Tomatoes - Eggplant - Sauerkraut (fermented vegetables) - Avocados (for some individuals)

Dairy

- Fresh milk (in moderation) - Freshly made yogurt (in moderation)

- Aged cheeses (e.g., cheddar, parmesan) - Fermented dairy (e.g., kefir) - Sour cream

Beverages

- Herbal teas (e.g., chamomile) - Freshly squeezed juices (low-histamine fruits)

- Alcohol (especially red wine and beer) - Fermented drinks (e.g., kombucha) - Coffee (for some individuals)

Nuts and Seeds

- Freshly shelled seeds (e.g., pumpkin seeds) - Freshly shelled nuts (e.g., almonds)

- Peanuts - Walnuts - Cashews - Fermented soy products (e.g., soy sauce, miso)

Spices & Herbs

- Fresh herbs (e.g., parsley, basil, dill) - Fresh garlic (in moderation)

- Dried spices (especially cinnamon, paprika) - Vinegar-based condiments - Fermented or pickled spices (e.g., soy sauce)

Sweeteners

- Pure maple syrup - Honey (in moderation) - Coconut sugar

- Artificial sweeteners - Processed sugars - High-fructose corn syrup

Baked Goods

- Homemade bread (with no yeast) - Freshly baked gluten-free goods

- Store-bought baked goods - Yeast-based products - Pastries with fillings or toppings

Additional Notes:

- Storage: Histamine levels increase as food ages, so it's important to consume freshly prepared meals and avoid leftovers when possible.

- Cooking Methods: Avoid slow-cooked or highly processed foods, as these can increase histamine content.

- Personal Sensitivities: Some foods that are generally low in histamine can still trigger symptoms in sensitive individuals. It's important to listen to your body and adjust your diet accordingly.

By following this guide and being mindful of your food choices, you can manage histamine intolerance effectively while still enjoying a varied and satisfying diet.