A low-histamine diet is a dietary approach that restricts foods and beverages high in histamine, as well as those that can trigger the release of histamine or interfere with histamine metabolism. This type of diet is often recommended for individuals with conditions such as Mast Cell Activation Syndrome (MCAS), histamine intolerance, and certain allergic disorders where histamine plays a significant role in symptoms.
A low-histamine diet aims to reduce the symptoms associated with an excess of histamine in the body, such as skin rashes, itching, hives, gastrointestinal issues, and more.
Foods to choose: fresh meats, most fresh vegetables, some fresh fruits, some non-dairy milks, some gluten-free grains, and olive oil.
Foods to avoid: fermented foods, processed meats, alcohol, certain vegetables, certain fruits, certain seafood, vinegar, canned foods, aged foods, certain beverages, and food additives.
It’s important to note that individual tolerance to histamine-containing foods can vary, and some people with histamine-related conditions may be able to reintroduce certain foods over time. Keeping a food diary and working with a healthcare provider or dietitian can help you identify your specific triggers and tailor your diet accordingly.
A low-histamine diet should be followed under the guidance of a healthcare professional, as it can be restrictive and may require supplementation to ensure you receive all necessary nutrients. Additionally, it’s important to address any underlying health conditions and receive appropriate medical care in conjunction with dietary management.
Fresh Meats: Fresh, unprocessed meats such as chicken, turkey, beef, and pork are generally considered low in histamine.
Fresh Vegetables: Most fresh vegetables are well-tolerated. Exceptions may include tomatoes and spinach.
Fresh Fruits: Most fresh fruits are suitable for a low-histamine diet. Berries may be problematic for some individuals.
Non-Dairy Milk Alternatives: Milk alternatives like almond milk, coconut milk, or rice milk are typically low in histamine.
Gluten-Free Grains: Gluten-free grains like rice, quinoa, and corn are often included in this diet.
Olive Oil: Olive oil is considered low-histamine and can be used for cooking.
Fermented Foods: These are among the highest histamine-containing foods. Examples include aged cheeses, sauerkraut, yogurt, and kombucha.
Processed Meats: Deli meats, sausages, and canned meats are often high in histamine.
Alcohol: Beer and wine, especially red wine, contain high levels of histamine.
Certain Vegetables: Spinach, tomatoes, eggplants, and avocados are known to be high in histamine.
Certain Fruits: Strawberries, bananas, and citrus fruits may be histamine triggers for some individuals.
Certain Seafood: Fish like mackerel, tuna, and sardines, as well as shellfish, tend to have higher histamine levels.
Vinegar and Vinegar-Containing Foods: Foods or condiments made with vinegar, such as ketchup, mustard, and mayonnaise, can be histamine-rich.
Canned and Aged Foods: Canned soups, leftovers, and aged or leftover foods can accumulate histamine over time.
Certain Beverages: Tea, coffee, and some herbal teas can be histamine-releasing.
Food Additives: Some additives, like monosodium glutamate (MSG), sulfites, and artificial food colorings, can induce histamine release.