Histamine Intolerance: Managing Your Diet
Avoid or reduce eating canned food, and ready meals
Avoid or reduce eating ripened and fermented foods (older cheeses, alcoholic drinks, products with yeast, older fish...)
Levels of histamine in foods can vary! This depends on how ripe, how matured, or how hygienic a product is – or how much it has fermented.
Only buy and eat products that are as fresh as possible.
Don’t leave foods like animal products to linger outside the fridge.
Keep your kitchen clean – without getting paranoid.
Every person has their own threshold; you will need to find yours. Talk to a dietician about working out a balanced diet.
Foods with Lower Histamine Levels:
Fresh meat (fresh, cooled, frozen)
Freshly caught fish
Chicken (skinned, fresh – chicken tends to deteriorate quickly, so make sure it is fresh!)
Fresh fruit: apple, apricot, blueberry, cranberries (lingonberries), khaki, litchi, mango, melon, red currants
Fresh vegetables: asparagus, beetroot, bell peppers (not chillies!), broccoli, cabbage, carrot, corn, cucumber, garlic, lamb’s lettuce, lettuce, onion, potatoes, pumpkin, radishes, rhubarb
Grains, pasta: spelt-, corn-, rice noodles; yeast-free rye bread; corn-, rice crisp bread; rice; rolled/porridge oats, oat flakes; puffed rice crackers; corn-, rice-, millet flower.
Fresh milk and milk products
Substitutes for milk (especially for those with additional lactose intolerance): rice-, oat-, coconut milk
All fruit juices without citrus fruits and/or juices without added tomato, all vegetable juices (except Sauerkraut)
Herbal teas (except those mentioned below)
Foods with Higher Levels of Histamine:
Alcohol, especially beer and wine
Pickled or canned foods
Cheese: especially mature cheese – the more mature the more histamine it contains
Smoked meats, smoked ham and Salami
Most fish products (all shellfish), especially canned fish
Beans and pulses (especially chickpeas, soy beans, also peanuts)
Soy products (soy milk, soy cream, tofu, soy sauces, ...)
Sauerkraut or other pickled foods
Some fruits (aubergines, bananas, kiwi, oranges, pears, strawberries)
Nuts, walnuts, cashew nuts
Chocolate, cocoa, salty snacks, sweets with preservatives and artificial colourings
Products made from wheat
Foods that Release Histamine (Histamine Releasers):
Cocoa and chocolate
Additives: Benzoate, Food dyes, Glutamate, Nitrites, Sulphites,
Foods that Block the Diamine Oxidase (DAO) Enzyme:
Energy drinks (component theobromine blocks the DAO)