Holistic Approach to Wellness

Histamine Food List

What is histamine?

Histamine is a chemical involved in your immune system, proper digestion, and your central nervous system. As a neurotransmitter, it communicates important messages from your body to your brain. It is also a component of stomach acid, which is what helps you break down food in your stomach. See more on Histamine Intolerance

Low histamine level foods:

Fresh meat (cooled, frozen or fresh)
Freshly caught fish
Chicken (skinned and fresh)
Egg yolk
Fresh fruits – with the exception of strawberries, most fresh fruits are considered to have a low histamine level (also see histamine liberators below)
Fresh vegetables – with the exception of tomatoes
Grains – rice noodles, yeast free rye bread, rice crisp bread, oats, puffed rice crackers, millet flour, pasta (spelt and corn based)
Fresh pasteurised milk and milk products
Milk substitutes – coconut milk, rice milk
Cream cheese, butter (without the histamine generating rancidity)
Most cooking oils – check suitability before use
Most leafy herbs – check suitability before use
Most non-citric fruit juices
Herbal teas – with the exception of those listed below

High histamine level foods:

Alcohol
Pickled or canned foods – sauerkrauts
Matured cheeses
Smoked meat products – salami, ham, sausages….
Shellfish
Beans and *pulses – chickpeas, soy beans, peanuts
Nuts – walnuts, cashew nuts
Chocolates and other cocoa based products
Vinegar
Ready meals
Salty snacks, sweets with preservatives and artificial colourings

Histamine liberators: substances that cause the release of histamine from mast cells or basophils (white blood cell).

Most citric fruits – kiwi, lemon, lime, pineapple, plums…
Cocoa and chocolate
Nuts
Papaya
Beans and *pulses
Tomatoes
Wheat germ (gluten)
Additives – benzoate, sulphites, nitrites, glutamate, food dyes

*Pulses are part of the legume family, but the term “pulse” refers only to the dried seed. Dried peas, edible beans, lentils and chickpeas are the most common varieties of pulses

Diamine Oxidase (DAO) blockers: Diamine oxidase (histaminase) is an enzyme found in high concentrations in the intestinal mucosa of humans and other mammalian species

Alcohol
Black tea
Energy drinks
Green tea
Mate tea

Debatable:

Yoghurt – depends on the bacteria culture used
Egg white – it is a histamine liberator only when in its raw state

Other

Yeast – even though it does not contain histamine as such, yeast serves as a catalyst for histamine generation during manufacture. There is no yeast in the end product.