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Histamine Intolerance: Managing Your Diet
(From www.histamineintolerance.org.uk/FoodList.aspx)

General Points:

  • 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!)
  • Egg yolk
  • 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
  • Cream cheese
  • 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
  • Vinegar
  • Yeast
  • Ready meals
  • Black tea
  • Foods that Release Histamine (Histamine Releasers):

  • Citrus fruits
  • Cocoa and chocolate
  • Kiwi
  • Lemon
  • Lime
  • Nuts
  • Papaya
  • Pineapple
  • Plums
  • Pulses
  • Raspberries
  • Strawberries
  • Tomatoes
  • Wheat germ
  • Additives: Benzoate, Food dyes, Glutamate, Nitrites, Sulphites,
  • Foods that Block the Diamine Oxidase (DAO) Enzyme:

  • Alcohol
  • Black tea
  • Cocoa
  • Energy drinks (component theobromine blocks the DAO)
  • Green tea
  • Mate tea
  • Debatable:

  • Cherries
  • Courgette
  • Egg white
  • Leek
  • Yoghurt