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Low Histamine Diet: Food Lists, Tips and a Sample Meal Plan

  • Writer: Sue Wharton
    Sue Wharton
  • Jun 3
  • 3 min read

If you’ve been struggling with unexplained allergies, headaches, digestive issues, or skin problems, you may be dealing with histamine intolerance. Histamine is a naturally occurring chemical in the body and in many foods. While it plays an important role in immune responses, too much histamine—or an inability to break it down properly—can cause a wide range of uncomfortable symptoms.


A low histamine diet is often recommended to manage these symptoms. In this post, we’ll break down what histamine intolerance is, provide food lists to help you get started, and offer a sample meal plan to make the transition easier.


Grilled salmon with roe atop, served with broccoli, carrot slices, and basil on a white plate. Creamy sauce base, elegant presentation.

What is Histamine Intolerance?

Histamine intolerance occurs when the body cannot adequately break down histamine, typically due to a deficiency in the enzyme diamine oxidase (DAO). This can result in an accumulation of histamine in the body, triggering allergy-like symptoms such as:


  • Itchy skin or hives

  • Headaches or migraines

  • Digestive issues (bloating, diarrhoea, cramps)

  • Nasal congestion

  • Fatigue

  • Irregular menstrual cycles


Low Histamine Diet Basics

A low histamine diet involves avoiding foods that are:


  • High in histamine

  • Histamine liberators (foods that trigger the release of histamine)

  • DAO blockers (foods that inhibit the enzyme needed to break down histamine)


Foods to Avoid (High in Histamine or Histamine-Releasing)

  • Aged cheeses (parmesan, gouda, cheddar)

  • Fermented foods (sauerkraut, kimchi, miso, soy sauce)

  • Processed meats (salami, ham, bacon, smoked meats)

  • Alcohol (especially wine and beer)

  • Vinegar and vinegar-containing foods (pickles, mustard)

  • Canned fish (tuna, sardines, anchovies)

  • Shellfish

  • Tomatoes

  • Aubergine

  • Spinach

  • Avocados

  • Strawberries

  • Chocolate

  • Nuts (especially walnuts, cashews, peanuts)

  • Bananas


    Illustration titled "High Histamine Foods" showing cheese, yogurt, processed meat, alcohol, fermented foods, shellfish, spinach, tomato, and grapes.

Foods to Include (Generally Low in Histamine)

  • Fresh meat and freshly caught fish (not processed or aged)

  • Fresh, organic fruits (except histamine-liberators like citrus, strawberries, bananas)

  • Vegetables like courgette, carrots, sweet potatoes, and broccoli

  • Gluten-free grains (rice, quinoa, millet)

  • Olive oil

  • Herbal teas (ginger, rooibos, chamomile)

  • Dairy alternatives (rice milk, coconut milk—unsweetened and additive-free)

  • Fresh herbs (parsley, thyme, basil)


Tips for Managing a Low Histamine Diet

  • Eat fresh: The longer food is stored, the more histamine it may contain—even in the fridge.

  • Cook and freeze immediately: This helps preserve the low histamine level in prepared meals.

  • Keep a food diary: Track symptoms alongside foods consumed to identify personal triggers.

  • Work with a nutritionist, dietitian or doctor: Histamine intolerance can be tricky to navigate alone.


    Low-Histamine Foods graphic: fresh fruit, leafy greens, carrots, chicken, eggs, olive oil, with simple illustrations on a cream background.

Sample 1-Day Low Histamine Meal Plan


Breakfast

Quinoa Porridge with Pear and Blueberries

  • Cooked quinoa with rice milk

  • Topped with chopped pear and a handful of fresh blueberries

  • Drizzle of maple syrup or honey (if tolerated)


Morning Snack

Carrot and Cucumber Sticks with Hummus(Ensure homemade hummus without lemon juice or vinegar)


Lunch

Grilled Chicken with Steamed Courgette and Sweet Potatoes

  • Olive oil and fresh herbs for flavour

  • Quinoa or white rice on the side


Afternoon Snack

Rice Cakes with Coconut Yogurt(Unsweetened and additive-free)


Dinner

Baked White Fish with Broccoli and Carrot Mash

  • Light seasoning with herbs and a touch of olive oil

  • Serve with a small baked white or sweet potato


Evening Herbal Tea

Chamomile or Ginger Tea

  • Naturally calming and low in histamine



Final Thoughts

A low histamine diet can be life-changing for those dealing with histamine intolerance—but it does take some planning. With fresh, minimally processed ingredients and an awareness of your body’s responses, you can reduce symptoms and feel better over time.

If you're considering this diet, always consult with a healthcare provider to ensure it's appropriate for you and that you're meeting all your nutritional needs.

 

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