Top 20 Low-Histamine Foods for Your Diet

Charcuterie boards may be popular at parties, but not everyone enjoys the aftereffects of snacking on cured meats and cheeses. If you experience occasional bloating, gas and stomach upset after eating these cocktail hour favorites, you might be sensitive to histamine—a chemical that the body makes naturally and that is present in some foods. A low-histamine diet is sometimes recommended to those who are sensitive to histamine; a DAO supplement that supports the healthy breakdown of histamine may also help.

Here are 20 naturally low-histamine foods to help you build a balanced, digestive-friendly diet that supports overall health.

What is a low-histamine diet?

Histamine plays important roles in the body, including helping to regulate immune responses, digestion and the nervous system. However, excessive levels of histamine in the gut can cause occasional gastrointestinal-related discomfort including gas and bloating.

Histamine sensitivity usually shows up as gastrointestinal discomfort. It's often tied to low levels or reduced activity of the DAO enzyme, which helps metabolize histamine in the digestive system. When DAO activity is insufficient, histamine piles up faster than your body can process it, which may cause discomfort.

If you notice unpleasant reactions after eating certain foods, it might be worth limiting high-histamine foods from your diet to see if your comfort levels change. Additionally, you might want to consider adding a DAO supplement to your routine, which can help promote the healthy breakdown of histamine in foods like cured meats, cheese, citrus and wine.

Of course, it's always a good idea to check in with your doctor or dietitian before making big changes or trying new digestive supplements. Your provider may recommend additional testing or dietary adjustments.

What should I eat on a low-histamine diet?

Although it's nearly impossible to ditch histamine from your diet, you can focus on eating foods that are naturally lower in histamine and try to dodge high-histamine foods that may cause discomforts like bloating and gas.

This diet focuses on fresh, minimally processed foods while avoiding aged and fermented products. Nutrients that support gut health may also help.

Successful dietary management also involves understanding your personal tolerance levels and identifying specific food triggers to help minimize discomforts over time and support better health.

Here is a low-histamine food list with 20 options that may fit into your diet.

1. Oats:

   Oats are a naturally low-histamine whole grain that can be a safe option for breakfast or baking. Just make sure you buy the plain, unflavored kind to avoid sneaky additives.

2. Quinoa:

   Quinoa is a versatile, low-histamine food that’s rich in protein and fiber. Toss it into salads or stir it into your breakfast bowl for a nutrient boost.

3. Sweet potato:

   This low-histamine root vegetable is a good source of fiber and beta-carotene antioxidants that our body converts to vitamin A. Enjoy it in chilis and burrito bowls or use it as a noodle substitute in lasagna.

4. Apple:

   Fresh apples are low-histamine fruits and a good source of fiber and vitamin C.



5. Peach:

   Fresh peaches, like apples, are naturally low-histamine fruits and offer a sweet, hydrating snack option.

6. Melon:

   Melons, including cantaloupe and honeydew, are refreshing fruits that tend to be low in histamine, making them a good choice for a hydrating snack.

7. Broccoli:

   Broccoli is a cruciferous vegetable that is low in histamine and rich in fiber, vitamin C and other antioxidants. Enjoy it raw, steamed or roasted.

8. Onion:

   Onions are a flavorful, low-histamine food that can add depth to your meals. Try them sautéed, roasted or tossed raw into salads.

9. Lettuce:

   Lettuce is a crisp, hydrating, low-histamine vegetable base for salads and wraps.

10. Carrots:

    Carrots are a naturally sweet, low-histamine food rich in beta-carotene. They can be enjoyed raw, steamed or roasted as part of a balanced low-histamine meal.



11. Beans:

    Freshly cooked beans are generally low in histamine and are a good source of plant-based protein and fiber.

12. Chickpeas:

    When cooked fresh, chickpeas are another good plant-based protein option that is low in histamine. Toss them into salads, roast them for a crunchy snack or blend them into homemade hummus.

13. Lentils:

    Lentils are hearty, fiber-packed legumes that are typically well-tolerated on a low-histamine diet. Add them to soups, stews or grain bowls for an easy nutrient boost.

14. Tofu:

    While tofu is low in histamine, you will want to avoid any fermented soy foods, such as tempeh, which has higher histamine levels.

15. Fresh fish:

    Fresh fish, especially white fish, is a good low-histamine food. The fresher, the better, though flash-frozen is an acceptable option. As fish ages, it produces compounds that may trigger reactions in sensitive individuals.

16. Fresh meat:

    Like fish, meat should be very fresh to be a low-histamine food. If not consumed right away, it should be frozen immediately to prevent histamine buildup.



17. Olive oil:

    Olive oil is a low-histamine fat that can be used for cooking or drizzling over salads.

18. Flax:

    Flax seeds are a good low-histamine food source of omega-3 fatty acids and fiber. Add them ground or whole to smoothies, oatmeal or baked goods.

19. Chia:

    Chia seeds are another good source of plant-based omega-3 fats. They are low in histamine and can be used to make chia pudding or added to smoothies for extra nutrition.

20. Coffee:

    Plain, freshly brewed black coffee is considered low in histamine for many people, though some study results suggest individual tolerance may vary.

Which high-histamine foods should you avoid?

Histamine shows up in a lot of foods, but it's especially high in wine and other alcoholic beverages, aged cheeses, deli meats, smoked or canned fish, shellfish and fermented products. These foods are typically cited as common triggers for those sensitive to histamine, so they are best to avoid. Other foods that should be avoided on a low-histamine diet include strawberries, avocados, eggplant, tomatoes and tomato products, vinegar and soy sauce.

Some foods don't contain histamine, but are high in compounds that compete with histamine for breakdown by the DAO enzyme, so those foods are best to avoid as well. They include citrus fruits, bananas, nuts, pumpkin and zucchini.

If you're trying to manage histamine sensitivity, it is important to remember that reactions can vary from person to person. Keeping a detailed food diary is a key part of following a low-histamine diet: Track what you eat, when you eat it, and how it makes you feel in the hours or even days afterward. Over time, this can help you pinpoint your personal triggers so that you can work with a healthcare provider to adjust your diet effectively.

How do you plan meals for histamine sensitivity or food intolerance?

Meal planning starts with focusing on the foods you can eat without discomfort. Instead of concentrating on what to avoid, build your meals around low-histamine ingredients you enjoy. Excluding known triggers can help you better manage your digestive health and comfort.

Are there risks to a long-term low-histamine diet?

There are no major risks associated with a low-histamine diet. However, because it can be restrictive, there is a potential risk of nutrient deficiencies over time. That's why it is important to work with a qualified healthcare provider before making significant dietary changes or if you have underlying medical conditions.

A dietitian can help you identify foods that can help you meet your nutritional needs and suggest appropriate substitutions to support overall health while managing histamine sensitivity. Additionally, regularly reviewing your diet with a professional can help you adjust as needed, especially if symptoms improve and you're able to gradually reintroduce some foods over time.

References

• Duelo A, et al. "Study Protocol for a Prospective, Unicentric, Double-Blind, Randomized, and Placebo-Controlled Trial on the Efficacy of a Low-Histamine Diet and DAO Enzyme Supplementation in Patients with Histamine Intolerance." Nutrients. December 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11723128/
• Hakl R, Litzman J. "Histaminová intolerance [Histamine intolerance]." Vnitr Lek. 2023. https://pubmed.ncbi.nlm.nih.gov/36931880/
• Rentzos G, et al. "Measurement of diamine oxidase (DAO) during low-histamine or ordinary diet in patients with histamine intolerance." Eur J Clin Nutr. August 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11300302/
• "Histamine Toxicity (Scombroid Poisoning)." American Academy of Allergy Asthma & Immunology. June 2024. https://www.aaaai.org/conditions-treatments/related-conditions/histamine-toxicity