Low Histamine Diet Basics

There’s a lot of confusing, conflicting information online about what’s “low histamine”—and I get it. I’ve been there, searching through endless lists, only to realize some were based more on anecdotal reactions than on what we actually know from research.

Here’s how I do it differently:
I’ve pulled from peer-reviewed literature, clinical resources, and lived experience—not just mine, but that of my clients navigating MCAS, Long Covid, and histamine sensitivity. This guide isn’t meant to be perfect or exhaustive, because there’s no one-size-fits-all histamine diet. But it’s a strong, reliable place to start.

Important Foundations

Start with simplicity. Choose foods that are fresh, whole, and minimally processed.
Understand the “bucket effect.” Histamine can build up from food, environmental triggers (like mold or pollen), dehydration, hormone shifts, and stress. If you’re reacting more than usual, your bucket may be closer to overflowing.
Go slow with reintroductions. Even some low-histamine foods can trigger symptoms in a sensitized system—especially if you’re dealing with lectin, oxalate, or salicylate sensitivities.
The goal isn’t restriction forever. It’s stabilization first, expansion later. I’ve gone from a tiny handful of safe foods to tolerating most foods again, including some higher histamine ones. With the right support, you can too.

What to Avoid

These categories are most likely to cause issues for people with MCAS or histamine overload:

❌ Aged & Fermented Foods

Aged cheeses (cheddar, parmesan, gouda, blue cheese)
Yogurt, kefir, sour cream
Fermented veggies (sauerkraut, kimchi, pickles)
Kombucha, miso, tempeh, soy sauce, vinegar

❌ Leftovers

Any cooked protein that’s been refrigerated for more than 24 hours
Meal-prepped meats not frozen immediately after cooking
Reheated fish, chicken, or beef dishes

❌ High Histamine Produce

Spinach
Avocados (especially soft or browned)
Strawberries
Citrus fruits (lemons, limes, oranges, grapefruit)
Tomatoes
Bananas (especially ripe)
Pineapple
Eggplant

❌ Cured & Processed Proteins

Bacon, deli meat, prosciutto, salami, hot dogs
Smoked or canned fish
Ground meat that wasn’t frozen immediately
Shellfish (especially shrimp, crab, lobster)

❌ Other Common Triggers

Chocolate
Alcohol (especially wine, beer, champagne)
Nuts (especially walnuts, cashews, and peanuts)
Dried fruit
Vinegar and anything that contains it (dressings, ketchup, mustard)
Artificial preservatives, colors, and flavorings

Low Histamine Foods

These foods are generally well-tolerated by people starting a low-histamine approach:

✅ Fresh Animal Proteins

Fresh chicken or turkey (frozen immediately after purchase)
Fresh-caught white fish (cod, haddock—also frozen right away)
Fresh lamb or pork (unprocessed and frozen quickly)
Egg yolks (tolerated by many; avoid raw whites at first)

✅ Low-Histamine Vegetables

Carrots
Zucchini
Lettuce (especially romaine or butterhead)
Cucumbers
Sweet potatoes
Asparagus
Green beans
Cauliflower

✅ Low-Histamine Fruits

Apples (peeled, fresh or cooked)
Blueberries (fresh or frozen)
Pears (firm and fresh)
Watermelon
Mango (unripe or just ripe)
Dragon fruit
Lychee

✅ Grains & Starches

White rice or jasmine rice
Quinoa (well-rinsed)
Gluten-free oats
Tapioca
Cassava flour or arrowroot flour
Rice cakes (plain, low additive)
Millet

✅ Fats & Pantry Staples

Extra virgin olive oil
Coconut oil
Avocado oil (if tolerated)
Herbs like parsley, thyme, and rosemary (fresh)
Sea salt or Himalayan salt
Homemade bone broth (fresh or frozen immediately)

✅ Extras That Often Work

Chamomile tea or rooibos tea
Coconut milk (unsweetened, additive-free)
Fresh basil, oregano, and dill
Freshly squeezed apple or pear juice
Homemade meals eaten immediately or frozen in single servings

Reminder:

Your body isn’t broken—it’s trying to protect you. This is about calming the system down so you can build it back up. If you find yourself reacting to even “safe” foods, that’s a signal to look deeper: nervous system dysregulation, gut inflammation, and chronic immune activation can all be drivers.

You don’t have to figure this out alone. I’m here to help you understand your baseline, stabilize your symptoms, and expand your food options in a way that supports your real life (including things like travel, work, and flexibility).

Ready to dig deeper or need help customizing your plan? Let’s work together.