Your Guide to a Low Histamine Diet
Following a low histamine diet can significantly reduce symptoms of histamine intolerance. This guide will help you understand what to eat and what to avoid.
Basic Principles
- Freshness is Key: The fresher the food, the lower the histamine content
- Avoid Leftovers: Histamine increases in stored foods
- Freeze Immediately: If not eating fresh food right away, freeze it
- Read Labels: Avoid additives and preservatives when possible
Safe Foods (Low Histamine)
- Proteins: Fresh chicken, turkey, lamb, fresh white fish (use immediately)
- Grains: Rice, quinoa, oats, rice pasta
- Vegetables: Broccoli, carrots, cucumber, zucchini, sweet potato, leafy greens (except spinach)
- Fruits: Apples, pears, blueberries, mango, watermelon
- Dairy Alternatives: Coconut milk, rice milk, fresh butter (some tolerate)
Foods to Avoid
- Aged/Fermented: Cheese, yogurt, kefir, sauerkraut, soy sauce
- Processed Meats: Salami, bacon, hot dogs, deli meats
- Fish: Canned fish, smoked fish, shellfish
- Vegetables: Tomatoes, spinach, eggplant
- Fruits: Citrus, strawberries, bananas, avocado
- Alcohol: All types, especially wine and beer
- Other: Chocolate, vinegar, yeast extract
Meal Planning Tips
Plan to cook fresh meals daily. Batch cooking and freezing in individual portions can help. Always eat or freeze cooked food within a few hours.