Before you dive into the below content, I’ve created a video for you explaining what histamines are and how to follow a low histamine diet. Click the PLAY button below to get started.


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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 of 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.

What foods are high in histamines?

  • Canned foods
  • Citrus fruits
  • Edamame
  • Eggplant
  • Grapes
  • Legumes
  • Nuts
  • Peppermint tea
  • Spinach
  • Tomatoes
  • Vinegar

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.

What foods are low in histamines?

  • Bamboo shoots
  • Bean sprouts
  • Broccoli
  • Brussels sprouts
  • Celery
  • Chamomile tea
  • Chives
  • Garlic
  • Green cabbage
  • Leeks
  • Lettuce
  • Parsley
  • Peas
  • Red cabbage
  • Shallots
  • Whole grains

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  1. Some of these foods are exactly opposite to other reputable sites. Bananas for instance seem to be high histamine and you hav e them as low? Very confusing to see this discrepancy.

  2. What are your thoughts on Alkaline Water ? Coconut Water? like the healthy ones they sell on cartons at the store. Drinks that are healthy for you and low in histamine ?
    Also on bananas and avocado and bread ? I used to have those everyday with no problem and now I won’t have them just because some DO NOT lists. My problem started about a month ago when I had an allergic reaction to a lobster bisque at a premium restaurant, later they said that they cook it on a very rich heavy shellfish all together. It was a Trigger, my histamine levels shoot up, and although I didn’t swell up, I felt vertigo, blood pressure drop, heart rate up, dizzy, a pressure in my jaw, face, my body temperature inside was changing from cold to hot. It was scary. Ever since I never been the same. The next day I had just a few sips of wine and felt the same way but much less severe, few days later I had my usual organic coffee with milk, lots of chocolate ice cream, and eggs and bacon and avocado and felt sick for days, between the acid reflux, bloating and the lightheaded pressure in chest and face, I realized that something changed in me because I use to drink and eat everything without a problem. I would occasionally have bad episodes of acid reflux but not with this intensity.

    1. Hi Claudia! We recommend thoroughly reading labels before you eat or drink any processed foods. You should always go organic and make sure there is no processed sugars, gluten, etc. added. You might also need to steer clear of dairy and other inflammatory ingredients until you are able to work out what is best for your body. We will be launching a personalized Histamines meal plan and protocol program soon, so stay tuned! In the meantime, I recommend checking out our resources on acid reflux and anti-inflammatory clean eating.

  3. So much to ask but so little unanswered. Amy where and with whom can I make a consultation over the phone or in person. I will pay anything to have a one detailed discussion on not just histamine intolerance but gut healing and nutrition in general. I believe in food sources as the means to medicine both reversible and preventive. I am simply confused and overwhelmed with the online information , I need the best and most appropriate guidance and teacher/specialized nutritionist. Help.

  4. I’m a little confused, I’ve been led to believe broccoli is a low histamine food, although it’s on the high histamine list on this page? First time I’ve ever read that, has there been a mistake in typing this out? Or do people actually suffer negative consequences through eating broccoli? Appreciate any feedback, kind regards

  5. This list is completely wrong. As someone who struggles with histamine issues, avocados are AWFUL for histamine. Please take that off of your ‘okay’ list.

    Also, eggs, fish, and fresh meat are fantastic. They should be on the ‘okay’ list. Canned fish, like sardines, should be avoided, but any fresh meat and eggs are almost zero histamine.

    Please fix your list. you are passing around bad information.

    1. Hi Ryan – thanks for your comment. We are sorry and will make some edits!! This is such an old page and was passed down from a doctor years ago. We have a totally new histamine program coming out soon but we never updated this list.

  6. Is there an expected date release for new program? I’m looking for a low histamine program to follow.