If you’ve recently been diagnosed with histamine intolerance—or you’ve been navigating symptoms for a while—you know how confusing food choices can be. Knowing where to begin with a low histamine diet can feel overwhelming.
While I don’t rely heavily on strict food lists, I do believe in having a solid starting point. Most of the time, the safest foods are simple, minimally processed options. But what works for one person with histamine intolerance may not work for another—your path is unique.
For those managing histamine intolerance, incorporating fresh meats and poultry that are cooked immediately is essential. You can also enjoy a variety of fresh veggies like zucchini, carrots, sweet potatoes, broccoli, and cauliflower, which are all safe foods for a low histamine diet. Fresh fruits such as apples, pears, blueberries, and mangoes make great additions to your meals. Don't forget to include whole grains like rice, oats, and quinoa, as well as healthy fats like olive oil, coconut oil, and grass-fed butter or ghee, all of which are compatible with a low histamine diet.
When considering a low histamine diet, it's important to be aware of certain foods that can trigger histamine intolerance. Aged and fermented foods such as cheese, wine, kombucha, and vinegar are often high in histamine. Processed lunch meats like bacon, salami, smoked fish, and tinned fish should also be avoided. Additionally, leftovers can pose a risk since histamine levels increase over time in stored foods. Certain fruits and vegetables, including tomatoes, spinach, eggplant, avocados, strawberries, and bananas, may also be problematic. Refined seed oils, such as canola, soybean, corn, sunflower, safflower, and grapeseed, are not recommended for those managing histamine intolerance. If you are sensitive to avocados, it may be wise to avoid avocado oil at first.
Meal prep can be your friend if you transition from the stove to the freezer, especially when following a low histamine diet. When you bring home meats and poultry, consider cooking them right away and freezing for future meals. Freezing can help curb histamine buildup, but be aware that once the food thaws, histamine levels may rise again, which is crucial for those with histamine intolerance. When dining out, don't hesitate to ask about ingredients and preparation methods. I have even called ahead during quieter times to speak with the chef about my specific dietary precautions, and they have always been willing to help. It's also important to read food labels and be mindful of what's in your food. Keeping a food journal can be beneficial, as symptoms related to histamine intolerance can take up to 48 hours to develop.
Fear of food can lead to reactions, particularly for those with histamine intolerance. To manage a low histamine diet, try rotating your safe foods; consuming the same items repeatedly may cause you to develop an aversion. Additionally, prioritizing sleep is crucial, as most people need 7–9 hours to support healing and alleviate symptoms. Adding sea salt or electrolytes to your water can enhance hydration, and taking a short walk after your meal can further aid in digestion.
