We have compiled a high histamine food list that you can see below. However, unfortunately it’s not quite as simple as these foods are high histamine so you should avoid these, or these foods are low histamine so you can eat them all.
Everyone responds differently, so it’s important that you keep a food diary so you are aware of what you respond to. The following list categorizes foods into two groups: those with high histamine content and those with low histamine content.
We also have a key for certain properties that can be found within the foods such as:
(H) High Histamine Foods
These are foods that have a high histamine content.
(L) Histamine Liberators
These foods are not necessarily high in histamine (even though they could be) but they encourage the release of histamine from the basophils and mast cells.
(B) Blockers or Inhibitors
These are foods that block diamine oxidase or other histamine degrading enzymes.
Low histamine foods
These foods “should” be the best foods to consume when you are trying to maintain a low histamine diet as they have been reported to have lower histamine levels.
Please note that this list is not definitive.
| Low histamine: | Higher Histamine (Avoid): |
| Cream cheeses (very young and without additives) | Hard cheeses, blue cheeses, mould cheeses, matured cheeses etc – High |
| Gouda in small quantities | Feta – H |
| Mascarpone Cheese | Cheddar – H |
| Milk (pasteurised and UHT) | Processed Cheese – H |
| Mozzarella Cheese | Sour-cream – H |
| Quark | Yoghurt – H |
| Ricotta Cheese | Drinks & Beverages |
Drinks & Beverages
| Low histamine: | Higher Histamine (Avoid): |
| Mineral & Tap water | Avoid all alcohol – H L B |
| Chamomile Tea | Green tea – B |
| Elderflower Cordial | Energy Drinks – B |
| Peppermint Tea | Coffee |
| Rooibos Tea | Chocolate Drinks |
| Sage Tea | Ovaltine |
| Oat Milk / Drink (often fermented enzymatically) | |
| Rice Milk / Drink (often fermented enzymatically) | |
| Soy Milk / Drink | |
| Black tea – H B | |
| Orange Juice – L | |
| Tomato Juice – L | |
| Drinks with Caffeine and Carbonated (Coca-Cola, coffee, lemonade etc) |
Eggs
| Low histamine: | Higher Histamine (Avoid): |
| Egg Yolk | Egg whites – L |
Fats and Oils
| Low histamine: | Foods to Avoid: |
| Canola Oil | Sunflower Oil |
| Coconut oil | Walnut Oil |
| Olive Oil | |
| Pumpkin seed oil | |
| Rape Seed oil |
Fish & Seafood
| Low histamine: | Trout (freshwater and when fresh) Foods to Avoid: |
| Most Fish (freshly caught or frozen) | Smoked fish – H L |
| Fish (on ice or fridge) – H L | |
| Tuna – H L | |
| Crab – H L | |
| Bivalves (Mussels, clams, scallops) – H L | |
| Crawfish – H L | |
| Crayfish – H L | |
| Lobster – H L | |
| Prawn – H L | |
| Seafood – H L | |
| Shellfish – H L | |
| Shrimp – H L |
Fruits
| Low histamine: | Foods to Avoid: |
| Apples | Avocado – H L |
| Apricot | Banana |
| Blackberry | Citrus fruits – L |
| Blackcurrants | Cocoa (chocolate and powder) |
| Blueberries | Grapefruit – L |
| Cheery | Guava |
| Coconut | Kiwki fruit – L |
| Dates | Lemon – L |
| Dragon fruit | Lime -L |
| Figs (fresh) | Mandarin Orange |
| Goji berry | Orange |
| Gooseberry | Pear |
| Grapes | Pineapple – L |
| Melons (except watermelon) | Plum – L |
| Nectarine | Prune – L |
| Peach | Raspberry |
| Pomegranate | Rhubarb |
| Raisins | Strawberry – L |
| Watermelon – L |
Herbs, Spices & Seasoning
| Low histamine: | Foods to Avoid: |
| Basil | Blue fenugreek |
| Dill (in small quantities) | Bouillon / Stock (Due to yeast extract, meat extract, glutamate) |
| Chives (in small quantities) | Cinnamon |
| Coriander | Cumin – L |
| Ginger (in small quantities) | Curry powder |
| Mint | Fenugreek |
| Oregano | Jeera – L |
| Parsley | Meat Extract |
| Rosemary | Mustard, mustard seeds, mustardseed powder – L |
| Sage | Paprika |
| Thyme | Pepper / Peppercorns (Black & White) |
| Turmeric | Seasoning made of Hydrolysated proteins |
| Soy Sauce | |
| Vanilla extract | |
| Yeast extract |
Meat
| Low histamine: | Higher Histamine (Avoid): |
| Beef (when fresh) | Dried Meat (any kind) – H |
| Chicken | Ham (dried and cured) – H |
| Duck | Game – H |
| Ostrich | Mince Meat (packaged or open sale) – H |
| Turkey | Salami – H |
| Veal (when fresh) | Sausages – H |
| Poultry Meat | Smoked meat – H |
| Venison – H | |
| Wild meat – H | |
| Pork – L |
Seeds & Nuts
| Low histamine: | Higher Histamine (Avoid): |
| Brazil nuts | Almond |
| Chia Seeds | Cashew Nuts – L |
| Macadamia Nuts | Hazelnuts – L |
| Pistachio Nuts | Sesame |
| Psyllium Seed Husks | Peanuts |
| Pumpkin Seeds | Pine Nuts |
| Walnuts | |
| Most Nuts |
Vegetables & Starches
| Low histamine: | Aubergine – H |
| Artichoke | Avocado – H L |
| Asparagus | Beans (pulses) – L |
| Beetroot | Bell pepper (hot) |
| Bell Pepper (sweet) | Buckwheat |
| Bok choi / pak choi | Baked goods |
| Broccoli | Bread |
| Cabbage (green and white) | Brussels Sprouts – L |
| Carrot | Barley malt |
| Cauliflower | Chickpeas |
| Celery | Chilli pepper |
| Courgette | Eggplant – H |
| Cucumber | Green Beans |
| Cornflakes (with no additives) | Kelp (Seaweed) |
| Garlic (in small amounts) | Lentils |
| Leeks (in small amounts) | Olives |
| Lettuce iceberg, head and leaf lettuces | Peas |
| Marrow | Pickled Vegetables (Gherkins, Cucumbers etc) – H |
| Oats (some varieties may cause flatulence) | Pulses (soy, beans, peas etc) – L |
| Onions | Soy (Soy Beans, soy flour) |
| Parsnip | Spinach |
| Potato | Sunflower seeds – L |
| Radish | Tomato – H L |
| Red Cabbage | Wheat |
| Rice | Rye |
| Rice noodles | |
| Quinoa | |
| Squashes | |
| Sweet corn | |
| Sweet Potato | |
| Wild rice | |
| Yam | |
| Zucchini |
