Low Histamine Food List

All foods contain some level of histamine, but some are low enough to be unlikely to trigger a reaction. Individual responses to different foods vary, so keeping a food and symptom diary can help identify personal trigger foods and tolerance thresholds.

The following fruits have shown negligible or non-detectable histamine levels in analytical studies when fresh and unprocessed.¹

• Apple
• Pear
• Grape
• Cherry
• Peach
• Plum
• Mango
• Pineapple
• Strawberry
• Pomegranate
• Blueberries

Histamine levels in vegetables can increase with storage, spoilage, or fermentation. These foods are considered low-histamine when fresh.²

• Carrot
• Potato
• Cucumber
• Lettuce
• Onion
• Cabbage (white and red)
• Broccoli
• Pumpkin
• Sweet corn
• Green beans

The histamine content in cheeses is typically influenced by the type of bacterial starter culture, pH, salt content, contamination during the production process, storage temperature, and ripening time. Histamine content increases with microbial activity, so some soft cheeses (such as ricotta and cottage cheese) may be lower in histamine than aged cheeses or mold-ripened cheeses.³

Lowest-histamine cheeses include:

• Salami cheese and Mlekdamer cheese.⁴
• Unaged cheeses such as ricotta, cottage cheese, cream cheese, and mozzarella (fresh and refrigerated)

Snacks can be created from any foods low in histamine, such as:

• Gluten-free grains such as millet, rice, amaranth, arrowroot, buckwheat, and quinoa are usually considered safe for a low-histamine diet. Research suggests that immune responses triggered by gluten may be associated with increased histamine release and mast cell activation in the gut. Some individuals with gluten sensitivity may also have reduced diamine oxidase (DAO) activity, which can impair histamine breakdown
• Fresh meat, including fish, that has not been stored or aged
• Low-histamine fruits listed above (generally non-citrus) apples, peaches, blueberries, mangoes, pomegranates, etc.
• Dairy-free, soy-free milks: almond, coconut, hemp
• Fresh vegetables
• Some nuts and seeds - including almonds, hazelnuts, chestnuts, pistachios, flaxseeds, and chia seeds - are shown to have low or non-detectable levels of histamine. Note that some nuts may contain other biogenic amines, such as putrescine, which can interfere with histamine metabolism in some people
• Potato wedges baked with olive oil and seasonings 
• Kale chips

Foods should be as fresh as possible. Avoid leftovers, citrus fruits, fermented foods (yogurt, sourdough), avocado, aged cheeses.

• Porridge (with gluten-free oats or quinoa) and low-histamine fruit
• Eggs and veggie scramble
• Granola with gluten-free oats, sunflower seeds, almonds
• Toast (gluten-free bread) with cottage cheese and cucumber
• Smoothies made with pear, pea protein, kale, berries, mango, chia seeds, and coconut milk.
• Chia seed pudding with chia seeds, coconut milk, and blueberries.
• Muffins, scones, or pancakes made with gluten-free flour, eggs, and/or low-histamine fruits

Salad dressings typically include fermented ingredients such as vinegar, citrus, soy sauce, and mayonnaise.
A low-histamine salad dressing can be made at home with fresh, non-fermented ingredients, such as extra virgin olive oil, freshly chopped herbs (parsley, basil, cilantro), garlic, and honey. Tahini may be used as a binder depending on individual tolerance.

Ingredients:
2 Tbsps extra virgin coconut oil
1 pound lean turkey mince
2 zucchini
6 stalks spring onion
30g mint leaves
30g cilantro
2 cloves garlic
2 tsps sea salt & black pepper

Directions:

1. Grate the zucchiniinto a sieve and squeeze out as much liquid as possible. Transfer to a large mixing bowl.
2. Finely chop the spring onions, mint, cilantro, and garlic. Add to the bowl with salt and pepper.
3. Add the ground turkey and mix everything together with your hands until evenly combined.
4. Shape the mixture into 2 large patties (or 4 smaller ones) and place on a plate or baking sheet.
5. Heat the coconut oil in a heavy pan over low–medium heat. Add the patties and cook, turning every 5 minutes, until browned on all sides and cooked through (about 15–20 minutes).

Ingredients:
2 russet potatoes (medium, peeled and cut in half)
2 cups broccoli (cut into small florets)
½ tsp onion powder
1 tsp garlic powder
1 tsp sea salt

Directions:

1. Boil the potatoes in salted water for 10-12 minutes, until just fork-tender. Drain and let cool.
2. Steam the broccoli for 5-7 minutes until tender. Let cool slightly, then finely chop. Place in a clean towel and squeeze out as much liquid as possible. Transfer to a mixing bowl.
3. Heat oven to 375°F (190°C) and line a baking tray with parchment paper.
4. Grate potatoes while still warm and add to the bowl with the broccoli. Season with onion powder, garlic powder and salt, and mix well.
5. Shape the mixture into flat discs and place on the tray. Bake for 30 minutes, flipping halfway, until golden and set.

Ingredients:
5 medium-sized sweet potatoes, cubed
4-inch piece of root ginger, roughly chopped
1 Tbsp turmeric
1 large white onion, sliced

Directions:

1. Sauté the onion in a little olive oil until soft and translucent.
2. Add the cubed sweet potato and ginger and cook while stirring for 5 minutes.
3. Stir in the turmeric, cover with a lid, lower the heat and simmer until the sweet potato is tender.
4. Add 1 cup of water, bring to a boil, then remove from the heat. Blend the soup until smooth, adding more water if needed to reach preferred consistency.
5. Return the soup to the pan, season with sea salt and serve with black pepper.