Lowering your histamine intake, may help lower some of your histamine related symptoms.

Here's a list of foods to stick to, followed by foods to avoid below.

Low-histamine basics (generally well-tolerated)

Fresh is key - eat/cook same day 

Proteins

• Fresh chicken 

• Fresh turkey

• Fresh pork

• Fresh lamb

• Freshly cooked eggs

• Fresh white beans / chickpeas (cooked at home, not old canned)

• Freshly made hummus (no lemon, use rice vinegar or water + herbs)

• Quinoa (usually ok)

• Avoid for now: fish/seafood (histamine climbs fast), processed meats, leftovers, bone broth, canned fish.

Carbs / starches

• White rice

• Jasmine/basmati rice

• Brown rice (if tolerated)

• Rice noodles / rice cakes (plain)

• Potatoes (white)

• Sweet potatoes

• Corn tortillas (plain)

• Oats (plain, gluten-free if you need it)

Veggies (fresh, not canned)

• Zucchini

• Carrots

• Green beans

• Asparagus

• Broccoli

• Cauliflower

• Cucumber

• Lettuce/romaine/butter

• Cabbage

• Squash (yellow, butternut)

• Beets

• Peas

• Bell peppers (most people tolerate better than tomatoes)

Fruits (lower histamine / safer)

• Blueberries

• Apples

• Pears

• Mango

• Watermelon

• Cantaloupe/honeydew

• Papaya

• Grapes

• Peaches/nectarines (fresh)

Fats

• Olive oil

• Coconut oil

• Ghee/clarified butter
  

• Plain seeds like chia or flax (fresh)

Dairy-ish

• Coconut milk (no carrageenan if you’re sensitive)

• Rice milk

• Fresh mozzarella sometimes 

• Avoid: aged cheese, yogurt, kefir, sour cream (fermented)

Drinks

• Water 

• Coconut water (fresh / no additives)

• Herbal teas: rooibos, chamomile (if not allergic to ragweed), peppermint (test), ginger

• Avoid/limit: alcohol (esp. wine/beer), kombucha, energy drinks, colas, caffeine 

Stuff to avoid (histamine or histamine-releasing)

• Fermented: sauerkraut, kimchi, miso, soy sauce, fish sauce

• Aged/cured: salami, pepperoni, bacon, ham, jerky

• Canned fish: tuna, sardines, mackerel

• Leftovers that sat too long

• Vinegar-heavy dressings (white/rice vinegar small amounts is usually better)

• Tomatoes, spinach, eggplant (test)

• Chocolate/cocoa (sorry 😭)

• Citrus (for some)

• Yeast-heavy stuff

• processed foods