Low Histamine Diet: Food List & 3-Day Meal Plan

Histamine is a neurotransmitter involved in several of the body’s processes including the immune system and nervous system.

As part of the immune system, mast cells and histamine trigger your body’s inflammatory response when it sense irritants like pollen or dander. Histamine dilates your blood vessels and sends white blood cells to the site of inflammation.

Histamine is broken down by the N-methyltransferase enzyme in the central nervous system and by the diamine oxidase (DAO) enzyme in the digestive tract.

Since DAO is responsible for metabolizing the majority of ingested histamines, a deficiency of this enzyme can contribute to symptoms of histamine intolerance.

Histamine intolerance occurs when you have a buildup or overproduction of histamine and are unable to fully break it down.

If too much histamine builds up in the body, then troublesome symptoms including food intolerances, allergic reactions, and food allergies can occur.

Issues with histamine sensitivity and histamine intolerance can have a wide range of symptoms.

The majority of people with histamine issues experience symptoms such as:

• Itchy skin, watery eyes, or hives (similar to symptoms of seasonal allergies, allergy symptoms, or an allergic reaction)
• Accelerated heart rate
• Nasal congestion or runny nose
• Irregular menstrual cycles
• Difficulty falling asleep or staying asleep
• Abdominal cramps or other digestive issues
• Dizziness
• Anxiety
• Headaches and migraines

One of the most common and effective ways of dealing with histamine intolerance or high histamine is to go on a low histamine diet or an elimination diet.

What are High Histamine Foods to Avoid?

When starting with a low-histamine diet, you’ll want to know the high histamine foods (including histamine-rich foods and histamine liberators) that you need to avoid.

In general, you’ll want to avoid foods that have been naturally preserved in some way, such as through fermentation, souring, drying, smoking, or curing.

Keep in mind that a low histamine diet may be different from person to person.

But, in general, here is a list of foods you may want to avoid on a low-histamine diet:

• Alcohol and fermented beverages (especially red wine and kombucha)
• Citrus fruits, bananas, avocado, and dried fruit. Strawberries can also be high in histamine
• Pineapple and papaya
• Fermented foods (kimchi, sauerkraut, yogurt, kefir, etc.)
• Soured foods (sourdough bread, buttermilk, etc.)
• Aged cheese and cow’s dairy products
• Chocolate, cocoa, and cacao (see my article with the best substitutes for cocoa powder)
• Processed, cured, smoked, or leftover meats
• Vinegar and vinegar containing foods (pickles, relishes, etc.)
• Teas (green, black, mate)
• Spinach, eggplant, and tomatoes
• Artificial food colorings and preservatives
• Seafood (fin or shellfish, in any preservation such as canned, smoked, etc.)
• Spices such as curry, cayenne, chili, cloves, cinnamon, and nutmeg
• Yeast and yeast-risen breads
• Green beans and other legumes, including peanuts

While it can seem very restrictive to avoid high-histamine foods, there are still plenty of nutritious foods to enjoy.

Low Histamine Food List

While a low histamine diet may feel restrictive, there are plenty of foods that you can still enjoy.

Here is a list of low histamine foods:

• Olive oil and coconut oil
• Freshly cooked meats and poultry
• Fresh-caught seafood (you may need to avoid shellfish)
• Cooked eggs (be mindful of the whites if you are particularly sensitive)
• Grains such as rice, quinoa, and buckwheat
• Dairy-free milks like almond milk, hemp milk, etc.
• Freshly ground spices (avoiding curry, cayenne, chili, cloves, cinnamon, and nutmeg)
• Pure nut butters and seed butters without preservatives
• Carob as an alternative to cocoa
• Coconut products (coconut oil, coconut butter, coconut meat, coconut milk)
• Hemp, chia, and flax seeds
• Herbal teas such as chamomile

Low Histamine Diet Plan

Keeping the above lists in mind for both low and high histamine foods, here is a 3-day sample menu or meal plan for a low histamine diet.

Feel free to make adjustments to meet your individual needs. You may also wish to work with your healthcare provider or a registered dietitian who can ensure that you meet your nutrient needs, even on a restricted diet.

Day One

Breakfast: Sweet Potato Smoothie replacing frozen mango for the frozen banana

Lunch: Turkey Meatloaf Muffins with a side salad

Dinner: Instant Pot Chicken Rice Soup (you may wish to omit the onion)

Snacks or Dessert: Vitamix Mango Sorbet

Day Two

Breakfast: Overnight Protein Oats

Lunch: Instant Pot Chicken Rice Soup (you may wish to leave out the lemon juice)

Dinner: Baked Pork Meatballs served with your choice of pasta

Snacks: Whole30 Chia Pudding

Day Three

Breakfast: Mango Peach Smoothie

Lunch: Healthy Tuna Pasta Salad

Dinner: Chicken Broccoli Rice Casserole

Snacks: Ambrosia Salad or Frozen Grapes

See my full list of the best Low Histamine Snacks to Enjoy.