Food intolerance guide
The low histamine diet
Histamine is a compound the body releases in response to inflammation, injury, infection, or allergens, with roles across the immune, digestive, and nervous systems. In histamine intolerance the enzyme (DAO) that breaks it down is low or inhibited, so histamine from food is not cleared and symptoms build up.
Symptoms of histamine intolerance
Symptoms can be acute or chronic and very varied:
Skin and airways
Itching, redness, hives, swelling. Itching or swelling of lips and tongue, sneezing, nasal congestion, phlegm, cough, respiratory problems.
Digestive and cardiovascular
Pain, cramps, bloating, diarrhoea, reflux. Changes in blood pressure, palpitations, heart rhythm disorders.
Nervous and chronic
Headaches, migraines, dizziness. Chronic fatigue, painful periods, nervousness, insomnia, anxiety, depression, puffy eyes.
General tips and non-food triggers
Eat food as fresh as possible, avoid canned foods, packaged meals, and ripened or fermented foods, do not let food (especially meat) linger out of the fridge, and keep preparation areas clean.
Beyond food, many additives (colourants, preservatives, stabilisers, flavour enhancers) and a range of medications can either release histamine or block the DAO enzyme that clears it, including some painkillers, antibiotics, antidepressants, antihistamines, blood pressure drugs, diuretics, and muscle relaxants. Discuss any medications with your practitioner.
Protein and dairy
| Low, focus on Low | Moderate, caution Moderate | High, avoid High |
|---|---|---|
| Fresh wild-caught and gutted fish, egg yolk, fresh chicken, beef, veal, turkey, duck, cream, yoghurt, cream cheese, mozzarella, ricotta, cow/goat/sheep milk, quark, whey, hemp protein, clean pea protein, tofu (may be tolerated). | Frozen meals, egg whites, small amounts of gouda, sour cream, sheep cheese, kefir. | Shellfish, processed meats (bacon, sausage, deli meats, salami, pepperoni, chorizo), aged, cured, smoked, or canned meats and fish, organ meats, leftover meats, aged and processed cheeses (cheddar, blue, brie, camembert, feta, cottage), chickpeas, soy beans, red beans. |
Grains, vegetables, and fruit
| Low, focus on Low | Moderate, caution Moderate | High, avoid High |
|---|---|---|
| Grains: corn, millet, rice, rye, amaranth, sago, oats, quinoa, spelt, kamut. | Buckwheat, soy flour, baked goods, barley, bread, maltodextrin. | Barley malt. |
| Veg: asparagus, artichoke, beetroot, bok choy, broccoli, brussels sprouts, cabbage, capsicum, carrot, cauliflower, pumpkin, radish, white onion, celery, chard, fennel, kale, leek, lettuce, squash, sweet potato, potato, parsnip, turnip, zucchini. | Chilli, cucumber, garlic, green beans, mixed bagged lettuce, peas, onions (other than white), horseradish, yellow split peas. | Avocado, fermented foods (sauerkraut, kombucha, miso, pickles, olives in vinegar), tomatoes and tomato products, spinach, mushrooms, eggplant, kelp and seaweed. |
| Fruit: apple, apricots, blackberries, blueberries, blackcurrants, cherries, dates, dragon fruit, lychee, melon, plum, raisins. | Goji berry, grapes, nectarine, peach, quince, pears, pomegranate, watermelon, figs, mango, pawpaw. | Bananas, grapefruit, kiwifruit, lemon, lime, oranges, pineapple, strawberries, tangerines, guava, passionfruit, raspberries, rhubarb. |
Nuts, fats, and condiments
| Low, focus on Low | Moderate, caution Moderate | High, avoid High |
|---|---|---|
| Nuts and fats: fresh coconut, almonds, brazil nuts, hazelnuts, macadamias, pistachios, chestnuts, chia and pumpkin seeds, psyllium, olive, flaxseed and coconut oils, animal fats, ghee. | Butter and buttermilk, lard, cashews, flaxseeds, pecans, pine nuts, sesame seeds, cocoa butter, margarine, pumpkin seed, sesame, and sunflower oils. | Peanuts, sunflower seeds, walnuts and walnut oil. |
| Condiments: honey, salt, sugar, glucose, agave, maple syrup, palm sugar, stevia, white vinegar, whole-egg mayonnaise, basil, mint, oregano, sage, rosemary, turmeric, parsley, caraway, cardamom, coriander, cinnamon, cloves, thyme. | Cream of tartar, mustards, chives, dill, yeast, anise, ginger, nutmeg, sweet paprika, small amounts of pepper, vanilla, apple cider vinegar. | Fenugreek, cumin, curry leaves, licorice root, hot paprika, malt extract, bouillon, yeast extract, red and white wine vinegar, balsamic vinegar, soy sauce, cocoa and chocolate. |
Beverages
| Low, focus on Low | Moderate, caution Moderate | High, avoid High |
|---|---|---|
| Water, herbal teas (except green tea), cow’s milk, rice, coconut, and oat milk. | Almond milk, lemonade, green tea, mate tea, coffee, cola, white chocolate. | Alcohol, cocoa and chocolate drinks, black tea, energy drinks, soy milk. Avoid additives where possible. |
Meal ideas and supplements
Breakfast
- Oat porridge with allowable fruit and coconut or rice milk.
- Pancakes with 1 egg and allowable fruit.
- Eggs on toast, or yoghurt and fruit.
- Allowable protein-powder berry shake.
Lunch and dinner
- Fresh cooked chicken or lamb with vegetables and rice noodles or sweet potato.
- Stir-fry and rice, or steak and vegetables.
- Cooked egg and salad sandwich on rye.
- Dressings: your preferred oil with garlic, herbs, and grated apple or pomegranate; if using vinegar, choose white or apple cider.
Supplements that may help
Vitamin C, vitamin B6, zinc, and copper may support histamine clearance. Discuss with your practitioner.
Frequently asked questions
What is histamine intolerance?
Histamine is a compound the body releases during inflammation, injury or infection. In histamine intolerance, the DAO enzyme that breaks histamine down is low or inhibited, so histamine from food accumulates and causes symptoms. These can include skin and airway reactions like itching, redness and hives, digestive and cardiovascular effects like cramps, bloating, diarrhoea and palpitations, and nervous-system effects like headaches, migraines, fatigue, insomnia and anxiety.
Why does freshness matter on a low histamine diet?
Freshness is the single most important rule on a low histamine diet, because histamine builds up in food as it ages, ferments or is stored and reheated. Eating food as fresh as possible, and not letting it linger in the fridge, keeps histamine levels lower. This is why fresh, just-cooked meats and very fresh fish are preferred, while aged, cured, smoked, fermented and leftover foods tend to be high in histamine and are best avoided.
What foods are high and low in histamine?
Lower-histamine foods include fresh wild-caught fish, fresh chicken, beef and turkey, egg yolk, fresh dairy like ricotta and mozzarella, many vegetables such as broccoli, carrot and zucchini, and fruits like apple, blueberries and melon. Higher-histamine foods to avoid include shellfish, processed and cured meats, aged cheeses, fermented foods like sauerkraut and kombucha, tomatoes, spinach, eggplant, avocado, citrus, banana, pineapple and strawberries. Some nutrients, including vitamin C and B6, may support histamine clearance.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →