High Histamine Foods

High Histamine Foods

Product Recommendations

Methylated Multivitamin 3-Product Pack - MTHFR Folate, Sublingual B12 + Cofactors

Methylated Multivitamin 3-Product Pack

$96.00

  • Bioactive MTHFR Folate, Methylfolate, for Max Absorption
  • Sublingual B12 to Aid B12 Sufficiency via Active Hydroxy Form
  • 3rd-Party Tested for Purity, Potency & Safety
  • 90 Day Supply to Optimize Methylation Pathways
Katie Stone - Naturopath

Written By:

Katie Stone - Naturopath
Kari Asadorian - BSN, RN

Medical Reviewer:

Kari Asadorian - BSN, RN
Jamie Hope - Methyl-Life® Founder

Edited By:

Jamie Hope - Methyl-Life® Founder
Last updated:

Certain foods are high in histamine due to microbial activity, fermentation, or aging. These levels are usually related to storage, freshness, and processing methods.1

Foods that contain bacteria that produce the enzyme histidine decarboxylase generally contain higher levels of histamine, as this enzyme converts histidine to histamine.


Examples of high histamine foods include:

  • Aged/fermented cheeses: Often >20 mg/kg, up to >200 mg/kg2
  • Fermented soy products (soy sauce, miso): Histamine accumulates during fermentation.
  • Processed fish (tuna, sardines, mackerel, smoked/canned): Histamine forms during storage or spoilage.
  • Fermented/cured meats (salami, ham, bacon): Histamine increases with aging or bacterial activity.
  • Chocolate/cocoa, wine, beer: May contain histamine and other biogenic amines.
  • Nuts (peanuts, almonds, pistachios, cashews): Variable histamine content depending on storage, but generally lower than fermented foods.

Food list that can release endogenous histamine

Some foods contain biogenic amines (such as putrescine and cadaverine) that interfere with the body’s ability to break down histamine. These amines compete with histamine for the enzyme DAO, slowing histamine metabolism and allowing histamine to build up, which may trigger intolerance symptoms.3


Foods such as fermented sausage, fish, and sauerkraut often contain both histamine and high levels of putrescine or cadaverine. DAO breaks down all three compounds, which can reduce the efficiency at which histamine is cleared. 

Some in-vitro studies suggest that putrescine may stimulate histamine release from the intestinal lining. Foods high in putrescine include fermented sausage, cheese, fish sauce, green peppers, citrus fruits, wheat germ, and bean sprouts. Some research suggests that foods such as canned fish contain histamine as well as promoting histamine release and inhibiting DAO activity.4

Foods commonly called histamine releasers

These foods have been suggested to trigger histamine release or intolerance reactions in some individuals. 

  • Fruits: Citrus (orange, lemon, lime), strawberries, tomatoes, pineapple, papaya, bananas, kiwi, plums
  • Vegetables: Spinach, eggplant, avocado
  • Nuts and seeds
  • Chocolate/cocoa
  • Seafood/fish (canned/processed)

Foods that can inhibit diamine oxidase (DAO)

Other biogenic amines such as putrescine and cadaverine may significantly delay the rate at which DAO breaks down histamine. When these amines are present, DAO is less able to break down other histamine in the body, potentially leading to accumulation. 

Some research shows that when putrescine or cadaverine concentrations were 20-fold higher than that of histamine, DAO degradation was reduced by 70 and 80%, respectively, compared to histamine alone.5


Foods with high concentrations of putrescine and cadaverine due to microbial activity in fermentation/aging:

  • Ripened cheeses (e.g., blue cheese, hard cheeses) 
  • Fermented sausages / dry cured meats
  • Fermented fish products and fish sauces
  • Fermented soybean products (e.g., natto, douchi, miso)
  • Fermented vegetables (e.g., sauerkraut) also contain these amines along with histamine.
  • Citrus fruits and their juices such as orange, mandarin, and grapefruit


Other amines including tyramine and spermidine may also inhibit histamine breakdown at concentrations 20x higher than histamine.6

What are histamine liberators?

Histamine liberates foods that contain biogenic amines or additives that are believed to stimulate the release of histamine from the body’s mast cells. 

Anecdotal evidence suggests that eating foods that contain histamine liberators may lead to symptoms similar to histamine intolerance, such as itchy skin, rashes, bloating, diarrhea, and headaches.
Although there is a lack of scientific evidence to support the theory of histamine liberators, these foods are generally excluded on a low-histamine diet.7 It’s also important to note that tolerance to these foods varies between individuals depending on DAO efficiency and other metabolic factors.


Common histamine liberators include:

  • Fruits: Citrus, kiwi, pineapple, strawberries, bananas, tomatoes, plums, papaya
  • Vegetables: Spinach, eggplant
  • Nuts: Walnuts and peanuts. 
  • Chocolate and cocoa
  • Food additives: Benzoates, sulfites, nitrites, glutamate, artificial colors.
  • Legumes: Beans, soy, lentils.
  • Vinegars 

Dietary recommendation for histamine intolerance

The general rule for those affected by histamine intolerance is to follow a low-histamine diet.

An exclusion diet may be recommended. This involves temporary dietary exclusion of histamine-rich foods for 1-3 weeks followed by a challenge with a food high in histamine, and monitoring symptoms.


  • Avoid foods known to trigger your own symptoms 
  • Keep a food diary and note when reactions occur
  • Stick to fresh, unprocessed foods as much as possible 
  • Consult a health professional and/or nutritionist if symptoms persist

Probiotics and histamine

Some research has found that people with histamine intolerance often have dysbiosis and/or greater quantities of bacteria that secrete histamine. 

This imbalance of gut bacteria may be improved by taking certain strains of probiotic bacteria, which can stimulate the release of cellular DAO. A 2025 study found that probiotic strain Lactiplantibacillus plantarum LP115 increased the release of DAO from intestinal epithelial cells, suggesting that certain strains may have a role in treating histamine intolerance.8

However, earlier studies have shown that some probiotic strains (including Lactobacillus reuteri, L. casei, and L. delbrueckii) contain histidine decarboxylase, which can generate histamine in the gastrointestinal tract.9

More clinical research in humans is required to confirm benefits.

High Histamine Foods

Key takeaways

  • Icon Fermentation, aging, or bacterial contamination increases histamine levels in cheese, cured meats, fermented fish, soy products, and certain beverages.
  • Icon Biogenic amines including putrescine and cadaverine may slow histamine breakdown in the body.
  • Icon Individual responses to different foods vary depending on diamine oxidase (DAO) efficiency and gut microbiota.

Product Recommendations

Methylated Multivitamin 3-Product Pack - MTHFR Folate, Sublingual B12 + Cofactors

Methylated Multivitamin 3-Product Pack - MTHFR Folate, Sublingual B12 + Cofactors

$96.00

  • Bioactive MTHFR Folate, Methylfolate, for Max Absorption
  • Sublingual B12 to Aid B12 Sufficiency via Active Hydroxy Form
  • 3rd-Party Tested for Purity, Potency & Safety
  • 90 Day Supply to Optimize Methylation Pathways

Frequently Asked Questions about high histamine foods

Which food is highest in histamine?

Foods known to be highest in histamine include fermented foods, especially dry-fermented sausages, cured cheeses, sauerkraut, kimchi, and fermented soy products. Fish such as tuna, mackerel, and anchovies, and fermented beverages such as wine and beer are also high in histamine. Histamine content largely depends on the freshness of the product, the hygienic quality of the raw materials and/or manufacturing processes, and contamination with certain bacteria.

Are dates high in histamine?

Yes, dried fruits such as dates are high in histamine (although lower than fermented foods) due to the aging process that allows accumulation of certain bacteria.

Is coffee high in histamine?

Coffee is not naturally high in intrinsic histamine, but processing and storage conditions could allow minor increases.

Are bananas high in histamine?

Fresh bananas are not high in histamine, but some reports suggest they may play a role in triggering the release of histamine in the body. Tolerance may vary between individuals.

Why are leftovers high in histamine?

Leftover food that is poorly stored may allow the growth of bacteria that produce the enzyme histidine decarboxylase. This enzyme converts histidine (present in meat, fish, and fermented foods) into histamine. Essentially, the histamine in leftovers is not caused by the food itself, but by bacteria metabolizing histidine over time. This histamine cannot be destroyed by heat, so leftover fish or meat can be a common trigger for histamine intolerance.10

References

  1. Agata Durak-Dados, Mirosław Michalski, Jacek Osek; "Histamine and Other Biogenic Amines in Food"; Journal of veterinary research; 2020 Apr

    https://pmc.ncbi.nlm.nih.gov/articles/PMC7305651/

  2. Laura Botello-Morte, Marta Moniente, Yolanda Gil-Ramírez, Raquel Virto, Diego García-Gonzalo, Rafael Pagán; "Identification by means of molecular tools of the microbiota responsible for the formation of histamine accumulated in commercial cheeses in Spain"; Food Control; 2022 March

    https://www.sciencedirect.com/science/article/pii/S0956713521007337

  3. Oriol Comas-Basté, Sònia Sánchez-Pérez, Maria Teresa Veciana-Nogués, Mariluz Latorre-Moratalla, María Del Carmen Vidal-Carou; "Histamine Intolerance: The Current State of the Art"; Biomolecules; 2020 Aug

    https://pubmed.ncbi.nlm.nih.gov/32824107/

  4. Ying Zhao, Xiaoyan Zhang, Hengxi Jin, Lu Chen, Jiang Ji, Zhongwei Zhang; "Histamine Intolerance—A Kind of Pseudoallergic Reaction"; Biomolecules; 2022 Mar

    https://pmc.ncbi.nlm.nih.gov/articles/PMC8945898

  5. Sònia Sánchez-Pérez, Oriol Comas-Basté, Judit Costa-Catala, Irache Iduriaga-Platero, M Teresa Veciana-Nogués, M Carmen Vidal-Carou, M Luz Latorre-Moratalla; "The Rate of Histamine Degradation by Diamine Oxidase Is Compromised by Other Biogenic Amines"; Frontiers in nutrition; 2022 May

    https://pmc.ncbi.nlm.nih.gov/articles/PMC9175030

  6. Sònia Sánchez-Pérez, Oriol Comas-Basté, Judit Costa-Catala, Irache Iduriaga-Platero, M Teresa Veciana-Nogués, M Carmen Vidal-Carou, M Luz Latorre-Moratalla; "The Rate of Histamine Degradation by Diamine Oxidase Is Compromised by Other Biogenic Amines"; Frontiers in nutrition; 2022 May

    https://pmc.ncbi.nlm.nih.gov/articles/PMC9175030

  7. Sònia Sánchez-Pérez, Oriol Comas-Basté, M Teresa Veciana-Nogués, M Luz Latorre-Moratalla, M Carmen Vidal-Carou; "Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content?"; Nutrients; 2021 Apr

    https://pmc.ncbi.nlm.nih.gov/articles/PMC8143338/

  8. Gina Cavaliere, Egidia Costanzi, Beniamino Cenci-Goga, Marco Misuraca, Giovanna Traina; "Potential Role of Probiotic Strain Lactiplantibacillus plantarum in Control of Histamine Metabolism"; Biology; 2025

    https://www.mdpi.com/2079-7737/14/6/734

  9. Bruno Pot, Giovanna E. Felis, Katrien De Bruyne, Effie Tsakalidou, Konstantinos Papadimitriou, Jørgen Leisner, Peter Vandamme; "The genus Lactobacillus"; Lactic Acid Bacteria: Biodiversity and Taxonomy; 2014 Apr

    https://onlinelibrary.wiley.com/doi/abs/10.1002/9781118655252.ch19

  10. Bo Young Chung, Sook Young Park, Yun Sun Byun, Jee Hee Son, Yong Won Choi, Yong Se Cho, Hye One Kim, Chun Wook Park; "Effect of Different Cooking Methods on Histamine Levels in Selected Foods"; Annals of dermatology; 2017 Oct

    https://pmc.ncbi.nlm.nih.gov/articles/PMC5705351/

Katie Stone - Naturopath

About the Author

Katie is a qualified Naturopath (BNatMed) and freelance writer from New Zealand. She specializes in all things health and wellness, particularly dietary supplements and nutrition. Katie is also a dedicated runner and has completed more half-marathons than she can count!

Related Articles

Food Histamine Category Notes
Coffee (incl. decaf) Low Very low intrinsic histamine when fresh
Bananas Moderate Low intrinsic histamine; may trigger histamine release
Eggs Low Minimal histamine
Honey Low No significant histamine
Peanut butter Moderate Histamine may increase with storage
Almonds Moderate Histamine may increase with storage
Avocado Moderate May trigger histamine release
Strawberries Moderate May trigger histamine release
Spinach Moderate Contains measurable histamine
Tomatoes Moderate Contains histamine
Mushrooms Moderate Variable amine content depending on freshness and preparation
Aged cheese High High histamine (fermented)
Yogurt / kefir Moderate Fermented; variable histamine depending on freshness
Milk Low Low histamine when fresh
Chocolate / cocoa High Biogenic amines present
Wine / beer / alcohol High Fermented; high histamine
Processed meats High Cured/aged
Fresh chicken Low Low if fresh
Fresh beef Low Low if fresh
Fish (fresh) Low Low if fresh
Tuna / sardines (canned) High Histamine may increase with storage
Rice Low Negligible histamine
Oats Low Negligible histamine
Potatoes Low Negligible histamine
Sweet potatoes Low Negligible histamine
Carrots Low Negligible histamine
Broccoli Low Negligible histamine
Citrus fruits Moderate May trigger histamine release
Pineapple Moderate May trigger histamine release
Nuts (general) Moderate Histamine may increase with storage
Fermented foods High High histamine

Trusted by Experts. Backed by Science.

Trusted professionals crafting original content backed by verified research. Since 2012, Methyl-Life® has been dedicated to providing evidence-based education to help individuals better understand methylation and nutritional wellness.

  • Expert-authored education

    Expert-authored education

    Every article and guide is written or reviewed by professionals specializing in methylation science and nutritional biochemistry.

  • Research-verified information

    Research-verified information

    Our content references peer-reviewed studies and verified data, ensuring accuracy, integrity, and real-world relevance.

  • Educational leadership since 2012

    Educational leadership since 2012

    A founder-led team collaborating with clinicians, researchers, and health writers to make complex science accessible and actionable.

  • Transparent and trustworthy

    Transparent and trustworthy

    All educational materials undergo internal review for scientific accuracy, compliance, and clarity before publication.

Blog Categories

Table of Contents