Manage Histamine Sensitivity with a Low-Histamine Diet

How I Accidentally Discovered My Histamine Intolerance

I love cheese! I thought the feeling was mutual. For a little snack in the afternoon, I’d run to the fridge, slice a bit of grass-fed aged cheddar, press it between almond crackers, and chow down. Before long, my nasal passages were plugged tight, and I’d run for the antihistamine spray.

At first, I thought, here we go again—just allergies. But what caught my attention was when I started taking fish roe supplements. Within a few weeks, I noticed I was getting headaches, which is unusual for me. Then came the itchy skin and fatigue. I also experienced brain fog.

That’s when I started putting two and two together, stopped taking the fish roe supplement, and gave up the aged cheddar, and my headaches and itchiness vanished almost overnight.

I’ve mentioned before that I can handle small amounts of dairy, particularly non-aged cheeses like mozzarella, in small amounts. But it turns out that aged cheeses are a different story entirely. So, I began investigating what these two foods have in common and discovered they’re both high in histamine. Could histamine intolerance be the culprit? The more I learned, the more the answer was yes.

Understanding Histamine Intolerance

Introduction to Histamines

Histamines are naturally occurring chemicals in the body that play a crucial role in our immune system, helping to protect us from foreign invaders like allergens.

However, for some, consuming foods high in histamines can lead to uncomfortable symptoms such as nasal congestion, headaches, fatigue, brain fog, and digestive issues. This condition, known as histamine intolerance, occurs when the body struggles to break down histamine efficiently, leading to a buildup that can trigger various reactions.

As we age, our bodies may become more sensitive to certain foods, and histamine intolerance can become a more significant issue, especially for seniors who may not recognize the connection between their diet and their symptoms.

Understanding the role of histamines in your health, recognizing the signs of histamine intolerance, and learning how to manage it through diet can be empowering steps toward better well-being.

A Comprehensive List of High and Low Histamine Foods

Foods Low in Histamine

Fresh Meats and Poultry

Fresh Beef
Fresh Chicken
Fresh Turkey
Fresh Lamb
Fresh Pork
Fresh Venison

Note: Always opt for fresh, unprocessed meats. Avoid leftovers, as histamine levels can increase with storage.

Fresh Fish and Seafood

Freshly Caught White Fish (e.g., cod, haddock, sole)
Freshly Caught Salmon (if tolerated)
Fresh Shrimp
Fresh Scallops
Fresh Lobster

Note: Consume immediately after purchase to minimize histamine buildup.

Vegetables

Leafy Greens: Lettuce, Kale, Arugula, Swiss Chard
Cruciferous Vegetables: Broccoli, Cauliflower, Cabbage, Brussels Sprouts
Root Vegetables: Carrots, Fresh Beets (not pickled), Sweet Potatoes, Potatoes
Other Vegetables: Zucchini, Cucumbers, Asparagus, Green Beans, Bell Peppers (if tolerated), Squash, Celery

Note: Freshness is key. Avoid canned or pickled vegetables.

Fruits (Low-Histamine Options)

Apples (except overripe)
Pears
Mangoes
Watermelon
Blueberries (in moderation)
Pineapple (in moderation)
Cantaloupe
Papaya
Peaches
Plums (fresh, not dried)

Note: Some fruits may cause reactions in sensitive individuals; introduce them slowly.

Grains and Cereals

Rice: White, Brown, Basmati, Jasmine
Quinoa
Oats
Buckwheat
Millet
Sorghum
Gluten-Free Products: Gluten-free bread, pasta, and cereals (ensure no added high-histamine ingredients)

Dairy Alternatives

Fresh Mozzarella (small amounts)
Coconut Milk
Rice Milk
Oat Milk
Almond Milk (if tolerated)
Cashew Milk
Sheep’s Milk (if tolerated)

Note: Choose fresh and avoid aged or fermented dairy products.

Eggs

Fresh Eggs (boiled, scrambled, poached, or fried)
Egg Whites

Note: Ensure eggs are fresh and properly stored.

Oils and Fats

Olive Oil
Coconut Oil
Avocado Oil
Flaxseed Oil
Sunflower Oil
Ghee

Beverages

Water (plain or infused with fresh fruit)
Herbal Teas (Chamomile, Rooibos, Ginger, Peppermint)
Coconut Water
Decaffeinated Green Tea (in moderation)
Freshly Made Juices (from low-histamine fruits and vegetables)

Sweeteners

Maple Syrup
Honey (in small amounts, if tolerated)
Stevia
Coconut Sugar

Herbs and Spices

Basil
Parsley
Cilantro
Dill
Thyme
Rosemary
Mint
Oregano (fresh)
Turmeric
Ginger
Garlic (in moderation)

Note: Fresh herbs and spices are generally low in histamine; dried or powdered forms can be higher in histamine.

Nuts and Seeds (in moderation)

Pumpkin Seeds
Sunflower Seeds
Chia Seeds
Flaxseeds
Macadamia Nuts
Pecans
Hemp Seeds

Legumes (if tolerated)

Freshly Cooked Lentils
Freshly Cooked Chickpeas (soaked and cooked from scratch)
Green Peas
Mung Beans

Note: Avoid canned legumes to prevent histamine buildup.

Other Low-Histamine Foods

Fresh Tofu (not fermented)
Fresh Pasta (homemade or low-preservative varieties)
Gluten-Free Bread (homemade or select low-preservative brands)
Non-Aged Cheeses (Ricotta, Cottage Cheese if tolerated)

Foods High in Histamine

Fermented Foods

Cheeses: Parmesan, Cheddar, Swiss, Gouda, Brie, Camembert, Blue cheese
Fermented Vegetables: Sauerkraut, Kimchi, Pickles, Pickled Beets
Fermented Soy Products: Soy sauce, Miso, Tempeh, Natto
Fermented Beverages: Beer, Wine (especially red), Kombucha, Cider
Vinegar: All types (apple cider, balsamic, white)

Processed and Cured Meats

Cured Meats: Salami, Pepperoni, Ham, Bacon, Prosciutto, Pastrami
Smoked Meats: Smoked ham, Smoked turkey
Processed Meats: Hot dogs, Sausages, Bologna, Deli meats
Fish and Seafood: Smoked salmon, Canned tuna, Sardines, Anchovies, Mackerel, Herring, Shellfish (shrimp, crab, lobster, mussels)

Certain Fruits

Citrus Fruits: Oranges, Lemons, Limes, Grapefruits
Berries: Strawberries, Raspberries, Cherries
Dried Fruits: Raisins, Dates, Apricots, Prunes
Bananas: Especially when overripe
Pineapples
Kiwis
Plums

Alcoholic Beverages

Wine: Especially red wine, Champagne
Beer
Cider
Spirits: Some individuals may react to certain types of hard alcohol

Certain Beverages

Tea: Black tea, Green tea
Coffee: Especially if caffeinated
Cocoa and Chocolate: Particularly dark chocolate

Legumes

Soybeans and Soy Products: Tofu, Soy milk, Soy sauce, Miso
Lentils
Chickpeas: Especially in canned form
Kidney Beans
Peanuts: Especially in processed forms like peanut butter

Grains

Wheat-based Products: Especially those with yeast, like bread
Yeast-containing Foods: Breads, Pastries, Pizza dough

Nuts and Seeds

Walnuts
Cashews
Peanuts

Condiments and Additives

Preservatives: Sulfites (found in dried fruits, wines, some condiments), Benzoates, Nitrates
Flavor Enhancers: Monosodium glutamate (MSG)
Spices: Certain spices like cinnamon, curry powder, chili powder, and paprika

Leftovers

Cooked Meats: Leftover chicken, beef, pork, etc.
Fish: Especially cooked fish
Prepared Meals: Leftover pasta, rice dishes, etc.

Miscellaneous

Eggplant
Mushrooms
Pickles: Pickled cucumbers, beets, etc.
Matured Vinegar-Based Sauces: Ketchup, Mustard, Soy sauce
Certain Fish Roe: Caviar, Fish eggs

Summary

These categories cover a broad spectrum of high-histamine foods, including fermented, aged, processed, and some fresh items that can contribute to histamine buildup. For those with histamine intolerance, avoiding or limiting these foods can be crucial to managing symptoms.

Key Points

  • Listen to Your Body: Pay attention to how your body reacts to different foods and adjust your diet accordingly.
  • Moderation is Key: Some foods, like blueberries or garlic, may be tolerated in small amounts by individuals with histamine intolerance.
  • Freshness Matters: Histamine levels can increase in foods as they age, so try to consume fresh products and avoid leftovers when possible.

It’s always a good idea to consult with a healthcare provider or nutritionist if you suspect histamine intolerance, as they can provide personalized guidance based on your specific needs.