| 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.
