Many of my clients eat foods that are high in histamines such as red wine, citrus fruits, sauerkraut, bacon and aged cheese. Yes, these foods can be healthy but for many people, they can cause health issues and symptoms ranging from anxiety, migraines, hives, acid reflux, chest pain, fatigue, confusion, irritability, drop in blood pressure, tissue swelling, digestive upset, nasal congestion and much more. Many Western medicine doctors do not understand the connection between high histamine foods and these symptoms, however if you are experiencing symptoms like the ones listed above, you may be suffering from a common cause of food intolerance and disease, called Histamine Intolerance.

Many people haven’t heard fo histamine intolerance but it is a food intolerance that’s difficult to diagnose and is often confused with many other conditions. Skin problems, mental health issues, migraines and headaches are all common symptoms. Sadly, this food sensitivity is not well understood by many doctors.

The tricky thing about histamines is that the reaction to foods is not immediate. Histamine intolerance is also closely linked to Dysbiosis and SIBO (Small Intestinal Bacteria Overgrowth). My Integrative doctors believe that the main cause of histamine intolerance is from an overgrowth of bad bacteria int he gut that makes histamine from foods that are not digested. This undigested food builds up in your body and overwhelms your body- therefore you’re left with excess histamine.

HIGH Histamine Foods:

  • Fermented foods (miso, kimchi, sauerkraut, kombucha, soy sauce, etc.)
  • Vinegar
  • Tomatoes
  • Spinach
  • Dried fruit
  • Berries
  • Yogurt, Buttermilk, kefir
  • Most cheeses
  • Leftover meats
  • Processed, smoked and cured meats
  • Eggs
  • Seafood
  • Tea
  • Alcohol
  • Eggplant
  • Condiments such as relish, ketchup, mustard

If you are experiencing a histamine intolerance, it’s important to follow a LOW histamine diet for quite awhile until your body is able to tolerate eating histamines again.

I suggest you work with your Integrative MD to heal your gut (Leaky Gut) and Dysbiosis as well as SIBO that may be present in your body.

Here is a list of LOW Histamine Foods to Eat:

  • Organic poultry and meats
  • Acorn squash
  • Asparagus
  • Arugula
  • Beets
  • Bell pepper
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Butternut squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Collards
  • Cucumbers
  • Kale
  • Leeks
  • Lettuce
  • Onions
  • Summer squash
  • Sweet potatoes
  • Swiss chard
  • Watercress
  • Zucchini
  • Blackberries
  • Blueberries
  • Cherries
  • Melon
  • Plums
  • Raspberries
  • Avocado
  • Coconut butter
  • Coconut milk
  • Olives
  • Extra-virgin olive oil
  • Coconut oil

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  1. Hi!

    I thought avacado was on the don’t eat/high histamine list? But, I see it on the low histamine (above). Please clarify. Thank you.

    1. It depends what doctor you see; mine told me I could eat it. I’ve seen it on both lists. My advice is to see if it bothers you and if it does, remove it from your lifestyle. xo

  2. Hmmm, so much confusing mixed information on the web… thanks for sharing your thoughts here, but where do so many websites state AVOCADOS are High In Histamine and you have them on here as low?

    1. Yes, there is a ton of misinformation everywhere. This list was from my MD, who I trust and who helped me heal. Listen to your body and see what works for you! Big hugs. xox

  3. Hi Amie
    I have a problem with my mast cells and have been advised to follow a low histamine/ low sulfite diet, this is quite challenging however need to do it as am at a severe stage.
    Do you have any tips to start off? Would you strip your diet completely?

    1. Thanks Sam; the best thing to do is read my book Eating Clean so that you can start removing all the inflammation in your body so your body can start to heal! oxxx

  4. Hi. What would you say with relation to oats, buckwheat, millet, parsnip, all gluten breads, corn (e.g. pasta made from corn), palm oil, regular fresh/frozen meat (from the shelves which probably not freshly frozen, as well as not ideally fresh. For the most part they do not indicate the date when it was packed), regular frozen fish (that which is very unlikely immediately frozen at sea), chia seeds and hemp seeds or chia/hemp protein powders (to replace meat/fish during testing). ? I would appreciate any feedback on this matter.
    p.s. have you ever heard of anyone having acute acne+severe bloating and HIT as a culprit of such ailments?
    Warm regards

    1. Hi, I would not do palm oil. I would only do organic/grass feed meat and I would avoid all corn if it’snot organic. The other foods should be okay for you but try them slowly once a week and see how you feel! oxx

  5. Hi Amie,
    my tolerance level is terrible i must have one – two zyrtecs per day to keep my hives at bay.
    I don’t know what’s good or bad like what i can eat for breakfast, feels like I’m lost.

  6. Hi Amie, so thankful for all your wisdom and I’m going to get your book. Would you be able to recommend your functional MD? My daughter is 12 and having symptoms of mast cell disorder, histamine intolerance. Appreciate your help, take care, Michelle

    1. My pleasure; did you check out my Functional/Integrative Medicine pages? There you’ll find a list of doctors and also a search to find someone near you! oxx

  7. Great site, definitely going to get your book. I have been very ill for years and for 6 weeks now have been unable to eat more than 500 calories a day and was still choking on the walnuts, avocados, nitrate free pork bacon and zucchini (3 of those were probably the worst things I could have eaten!). Discovered the low histamine diet this week and am now getting on the road to, for the first time in 6 weeks I am not choking (along with a host of other reactions) everytime I eat… I still have some problems but can definitely see light at the end of the tunnel. I’m still unable to get above 500 -550 calories a day. The things I’ve been able to eat right now are zucchini, apples, nitrate free turkey bacon and chicken. What are some high fat/low histamine foods that I can try to incorporate to get my calorie/nutrient count up as I heal? Thank you !

    1. Thank you Brenda; sending you so much love! Zucchini and chicken is all I ate for 10 years! I feel you! The histamine foods are on this page that you can enjoy!

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