|Category||High Histamine Foods to Avoid||Histamine Liberators to Avoid||DAO Blockers to Avoid||Foods Allowed|
|Meat||bacon, ALL processed meats (salami, pepperoni, hot dogs), ALL leftover cooked meats, bone broth, raw or cooked ground/chopped beef products||pork||fresh meat (cooled, frozen immediately or fresh) - most fresh meats are low in histamine (with the exception of raw or cooked ground/chopped beef products), fresh grass-fed beef, fresh organic turkey, gelatin grass-fed, liver, bone broth (only freshly made and drink immediately)|
|Eggs||raw egg white||egg yolk|
|Fish||anchovies, mackerel, mahi-mahi, sardines, shellfish, smoked fish, tuna||freshly-caught fish - fresh fish are low in histamines, but improper fish handling can cause "scombroid poisoning" which tend to be very high in histamine, fresh wild-caught white fish|
|Breads and Cereals||commercial products, products made with yeast and not allowed ingredients||wheat germ||home made products with allowed ingredients and NO YEASTS, plain gluten free bread or oats with allowed ingredients only, any kinds of grains in different forms|
|Legumes||garbanzo/chickpeas||peanuts, lentils, kidney beans, soy (including miso and tofu)||green beans, black beans, red beans, all others|
|Nuts and Seeds||cashews, sunflower seeds, walnuts||almonds, chia seed, flax seed, macadamia nuts, all others|
|Dairy||aged cheese, hard cheese, buttermilk, goat cheese, kefir, milk, sour cream, sour milk, yogurt||pasteurized plain milk, mascarpone, mozzarella, ricotta, cottage cheese, quark, butter, cream cheese, cream, ice cream (with allowed ingredients), milk substitutes (coconut milk, rice milk)|
|Fruits||apricots, avocado, cranberry, date, figs, guava, nectarine, peach, raisins, currants, and sultanas||citrus fruits, plums, strawberries||banana, citrus fruits, kiwi, papaya, pears, pineapple, raspberries||apples, beets, blackberries, blueberries, cherries, coconut homemade milk, coconut meat, melon, cantaloupe, figs, grapes, honeydew, mango, pear, rhubarb, persimmon, lychee, watermelon, all others|
|Vegetables||eggplant, pumpkin, sauerkraut, spinach||tomato||mushroom||asparagus, bell peppers, bok choy, broccoli, cabbage, carrots, cauliflower, celery, cucumber, green beans, green leafy vegetables except spinach, sprouts, watercress, zucchini, squash, all others|
|Condiments||artificial dyes, olives, pickles, soy sauce, vinegar or anything pickled in vinegar, commercially prepared syrups, fillings, frostings, sweets, and candies, yeast||additives/artificial preservatives, chocolate/cocoa, ketchup||garlic, ginger, leek, onions, apple cider vinegar in small amounts, corn starch, most leafy herbs|
|Beverages||non-alcoholic beer and wines, ALL flavored or carbonated drinks, ALL citric fruit juices||alcohol, tomato juice||beer, champagne, kombucha, wine, ALL tea, energy drinks||plain milk, pure juices from allowed fruits and vegetables, plain mineral water, plain carbonated water, coffee, hard liquor (vodka, gin, and white rum)|
|Fats||hydrogenated fats, ALL fats with preservatives, margarine, ALL packaged salad dressings and gravies||animal fats, olive oil, coconut oil, butter, vegetable oils, all others|
|Spices||anise, cinnamon, cloves, curry powder, paprika, nutmeg||licorice||pepper, salt, basil, oregano, turmeric, parsley, thyme, sage, coriander, maple syrup, honey, agave syrup, all others|
|Herbs||most leafy herbs|
DAO Blockers - Foods known to inhibit the action of DAO, as a result, causing an increased effect of other high histamine foods.
Histamine Liberators - These foods may not be high in histamine, but they may trigger the body to release histamine.
The following is an example of a low histamine diet plan that someone could follow while monitoring their symptoms.