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Characteristics of the Low Histamine Diet

  1. Prepare and eat everything fresh from the allowed list.
  2. AVOID pre-packaged and fast food meals.
  3. AVOID foods that have preservatives and artificial colorings.
  4. AVOID frying or grilling.
  5. FREEZE Left Over or fresh meat immediately. Thaw quickly and eat immediately.
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.

Example Diet Plan

The following is an example of a low histamine diet plan that someone could follow while monitoring their symptoms.

Breakfast options

  • oatmeal with water or coconut milk
  • puffed rice with coconut milk
  • apple, pear, and melon fruit salad with chopped pistachios
  • smoothie made with blueberries, coconut milk, chia seeds, and kale

Lunch options

  • chicken and kale salad with chopped grapes
  • quinoa and herb salad
  • chicken, lettuce, and grated carrot sandwich

Dinner options

  • low histamine fish, such as trout or cod, served with zucchini and roasted carrots
  • chicken with new potatoes, broccoli, and green beans
  • homemade turkey burger with sweet potato wedges
  • rice with grass-fed beef and fresh vegetables


  • blueberries
  • pistachios
  • carrot sticks
  • grapes
  • celery sticks
  • apple slices and natural peanut butter
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