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Low Histamine Food List– Sooo What Do I Get to Eat?

Starting the Low Histamine Diet

Confusion. It can be overwhelming hearing what you’re not supposed to eat. Before this particular doctor appointment, I had never heard of a low histamine diet. If I had read about it on the internet, I would’ve chalked it up to another trending fad. My doctor handed me a pithy little list of what to avoid, which left me wondering, “Well, what SHOULD I be eating?” I found an extensive histamine food content list from a Swiss association (SIGHI) that matched up with all the no-no’s of my specialist and went from there.

This is an elimination diet. The idea is to minimize the amount of histamine getting into your system by means of your food to see if doing so can get you feeling any better. Read about best practices, and get a grocery list and free recipes at the Low Histamine Diet Page.

Low Histamine Food List

Here’s a food summary I used as a guide when starting my ultra-low histamine diet. Safest means foods with lowest possible histamine content. Tolerable means foods with some low amount of histamine, so consume in smaller amounts.


Safest: butter, cottage cheese, cream cheese, young gouda, mascarpone, milk, mozzarella, ricotta

Avoid aged cheeses.


Safest: beef, chicken, turkey, fresh fish

Avoid aged meats.


Safest: cornflakes, oats, quinoa, rice (rice cakes, rice krispies, rice noodles)

Tolerable: wheat (pastas, cereals, bread, etc.)


Pretty much avoid this category, though macadamia nut appears to be low.


Safest: olive oil, canola oil, margarine


Safest: artichoke, asparagus, beets, sweet bell pepper, bok choi, broccoli, cabbage, carrot, cauliflower, celery, chicory, corn, cucumber, fennel, green beans, lettuces, parsnip, pumpkin, radish, squashes, sweet potato, yam, white onion, zucchini

Avoid anything pickled, and nightshades (includes spicy peppers, eggplants & tomatoes).


Safest: apple, apricot, blackberry, blueberries, cherries, coconut, cranberries, dates, grapes, lingonberries, lychee, melons, nectarine, peaches, persimmon, pomegranate, raisins

Avoid citrus.


Safest: caramel, fructose, honey, lactose, maple syrup, sugar

Avoid artificial sweeteners and malt extract.


Safest: cinnamon, turmeric

Tolerable: ginger, nutmeg, poppy seeds, vanilla extract

Avoid: soy sauce, balsamic & wine vinegars


Safest: peppermint tea, holy basil, verbena, rooibos

Tolerable: Most herbal teas are low in histamine.

Avoid: black tea

Other Beverages:

Safe: carrot juice, cherry juice, cranberry juice

Tolerable: coffee, sodas

Avoid: alcohol, energy drinks, chocolate drinks

Don’t forget to freeze left-overs (especially protein), because histamine is produced as microbes break-down food!

I personally have felt a marginal difference on the low histamine diet, but others feel immensely better and swear by it. After a few weeks of hardcore elimination dieting, I decided to just avoid the highest histamine offenders for most meals. A huge improvement through the process was finding a few more mild triggers like malt and cloves. A huge benefit was just generally cleaning up my diet and getting into green smoothies. Clearly my body has trouble enough staying healthy, so why not give it plenty of nutrients to do the best it can. Maintaining a decent appetite can be a struggle for a lot of us POTSies, so smoothies offer a way to get in calories and decent nutrition! After years of restricting calories and intense workouts, I never imagined missing an appetite. Nothing like chronic illness to make you appreciate the most simple things.

Free Low Histamine Diet Recipesfree low histamine diet recipes


Reference:  Foods selected based on their histamine content as defined in the histamine food list provided by SIGHI.


Published in Low Histamine Diet Treatment & Help


  1. Jan Jan

    Cinnamon is on most ‘avoid’ lists…

    • brandy brandy

      Cinnamon is actually listed as a “zero” on the extensive Swiss Interest Group for Histamine Intolerance list all my posts are based on. I reference it everywhere… please check it out!

      Since everyone is different in their sensitivities, each person needs to tailor their own list. Histamine is by no means the only thing a person, especially a person with a mast cell disorder, is probably sensitive to. Starting with foods that are low histamine is simply a great place to start. Actually many with mast cell disorders are additionally sensitive to salicylates, so if you have trouble with many low histamine foods, it’s worth looking into a salicylate sensitivity…

      Hope this helps!

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