Healing Nore

HEALTH COACHING

Histamine Food List

Histamines

Low histamine
Well tolerated, no symptoms expected

Medium histamine
Moderately compatible, minor symptoms, occasional consumption of small quantities often
tolerated

High histamine
Incompatible, significant symptoms

Very high
Very poorly tolerated, severe symptoms

Please note
• Histamine food levels fluctuate depending on the food’s age and storage methods e.g.
a food might be low in histamine to begin with but high histamine as it ages, and
some storage methods such as freezing stop histamine development
• Some foods may not have high histamine levels but contain compounds that provoke
histamine release. This list takes this into account
• Some foods are Diamine Oxidase (DAO) blockers, which cause histamine levels in
the blood to rise. This list takes that into account
• Some foods may contain oxalate (oxalic acid), an irritant that can trigger histamine
release, thereby causing the same symptoms as histamine. This list takes that into
account

How to eat
• It’s not possible to eliminate all histamines. The issue is one of threshold and
everyone is different at different times. The effect of histamines can be cumulative.
Experiment
• An unlimited amount of low histamine foods may be eaten
• Add in moderate amounts of medium histamine foods and small amounts of high
histamine foods, a different food every three days. Note your reactions, which can
take up to several days to show. If they’re strong, return to previous histamine levels
and try again later. If not, continue introducing one new food every three days

Reduce histamines
• Cut out or reduce canned, ripened, fermented foods and ready meals
• Only buy and eat fresh products
• Put foods immediately into the refrigerator, especially meat
• Keep your food preparation area clean
• Find your own histamine threshold, which may change over time
• Learn to cook. It’s healthier, cheaper and fun

Low histamine DOESN’T mean healthy

• Just because a food is low histamine it doesn’t mean it’s healthy. Histamine
intolerance is a sign of poor health so eat to get better
• Histamine intolerance means the body is inflamed, and inflammation is linked to
most disease. A low histamine diet is often a temporary course to relieve symptoms.
Find the cause of the histamine intolerance and eradicate that

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HEALTH COACHING

Vegetables
Low Medium High Very High
Artichoke Avocado, firm Avocado, soft Beet Kvass
Asparagus Bamboo Shoots Algae, Seaweed, Sea Kimchi
Vegetables –
including Chlorella,
Dulse, Kelp, Kombu,
Nori, Spirulina,
Wakame
Beetroot and Greens Broccolini Aragula/Rocket Pickled and
Fermented
Vegetables –
Gherkins, Olives,
Onions, Pickles,
Sauerkraut
Bok Choy Broccoflower Avocado, soft Sauerkraut
Broccoli Brussels Sprouts Capsicum/Bell
Pepper*
Carrot Cabbage, savoy Chard/Silver Beet
Capsicum/Bell Daikon Radish Chilli
Pepper, sweet*
Cabbage, not savoy Green Beans Collard Greens
Cauliflower Green Peas Eggplant*
Celery Green Split Peas Fungi, Mushrooms
Celeriac Horseradish Mushrooms, Fungi
Chicory Kale Mustard Greens
Choko Kohlrabi Kang Kong
Cucumber Leek Lettuce (in packet)
Dandelion Leaves Mushroom, white Radicchio
button
Endive Onion Rocket/Aragula
Fennel Snow Peas Silver Beet/Chard
Lettuce Spring Onion/Shallot Spinach
Marrow Sugar Snap Peas Stinging Nettle
Pak Choy Turnip and Greens Tomato*
Radish and Leaves Yellow Split Peas Peanuts
Sprouts - Alfalfa, Pulses – Beans, Peas,
Pea, Broccoli, Kale, Dried Legumes
Radish including Lentils,
Chick peas,
Soybeans, Kidney
Beans, Broad Beans
Swede Pumpkin, other than
Butternut
Water Chestnut
Watercress
White Onion
Zucchini/Courgette
Starchy Vegetables
Artichoke
Butternut Pumpkin
Okra

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Parsnip
Potato
Spaghetti Squash
Squash
Sweet Corn
Sweet Potato
Taro
Starchy Vegetable Flours
Corn Flour
Sweet Potato Flour
Potato Flour
* Deadly nightshades = a common allergen

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HEALTH COACHING

Fruit
Low Medium High Very High
Apple Avocado, firm Avocado, ripe Dried fruit – All
including Apples,
Apricots, Currante,
Dates, Figs, Mango,
Sultanas, Raisins,
Plums, Prunes
Apricot Banana, green Banana, ripe Lime
Blackberry Coconut Flesh, fresh Custard Apple Orange, including
peel/zest
Blackcurrant Figs, fresh Dragon Fruit
Mango Fejoa
Blueberry Nashi Pear
Boysenberry Peach Grapefruit
Canteloupe/ Pear Guava
Rockmelon
Cherry Plum Kiwifruit
Cranberry Prune Kumquat
Dragon Fruit Rhubarb Grapefruit
Elderflower/berry Rosehip Guava
Gooseberry Watermelon Jackfruit
Grapes Lemon
Honeydew Melon Mandarin
Loganberry Papaya and Pawpaw
Lychee Passionfruit
Mulberry Pineapple
Nectarine Raspberry
PawPaw/Papaya Strawberry
Persimmon Tangerine
Pomegranate
Plantain
Quince
Redcurrant
Rockmelon/
Cantaloupe
Star Fruit
Tamarillo
Fruit Flours
Banana Flour
Plantain Flour

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HEALTH COACHING

Protein
Low Medium High Very High
Meat, Poultry, Game, Offal, Smallgoods
Beef, fresh (unhung) Game & Wild Meat Mincemeat, bought Smallgoods ie
including Boar, (make your own cured/dried meat –
Venison, Kangaroo, fresh) Bacon, Caviar, Jerky,
fresh only Ham, Salami,
Sausages, Smoked,
tinned and vacuum
packed meats, Pastes
Chicken Offal – Brain, Heart,
Kidneys, Liver,
Sweetbreads etc
Duck Roasted Chicken
Mince, freshly Gravy
minced
Quail
Tongue, veal or beef
Turkey
Veal, fresh
Ostrich
Seafood
Fish, freshly Caught Shellfish – Bivalves Anchovies
or Frozen (Mussels, Oysters,
Clams, Scallops),
Crayfish, Crab,
Prawns, Squid,
Lobster
Trout Fish, not fresh eg on
ice in store, smoked,
tinned, sashimi, sushi
Tuna
Other
Egg Yolk Egg White, Whole
Egg
Quail Eggs Soy* – Tofu,
Tempeh, Textured
Vegetable Protein
(TVP), Miso,
Hydrolysed
Vegetable Protein
(HVP), Soy Cheese
Hemp Protein
Whey Protein
* Common allergen

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HEALTH COACHING

Nuts*
Low Medium High Very High
Brazil Nut Almond – Nut, Milk Peanuts (legume)* Cashew
& Yoghurt (home
made)
Chestnut Coconut – Butter, Coconut –
Cream, Flesh, Milk desiccated, shredded
Macadamia Hazelnut Marzipan

Roasted Nuts, Nut

Butters, Nut Cheeses,
Nut Meals, Nut
Flours, Coconut
Flour
Pistachio Pine Nut Walnut
* Common allergen

Seeds
Low Medium High Very High
Chia Sesame Tahini
Flax Seed
Psyllium Seed Husk
Pumpkin Seeds

Fats
Low Medium High Very High
Butter, uncultured Butter, cultured
Canola Oil* Sunflower Oil*
Coconut Oil
Flax Oil
Hemp Oil
Lard
Margarine* **
Olive Oil
Palm Oil
Rape Seed Oil*
Safflower Oil*
* High Omega 6 oils can be unstable and are inflammatory
** Avoid cooking margarine as it contains transfats from hydrogenation (where liquid
vegetable oil is made solid) which is linked to disease

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HEALTH COACHING

Herbs, Spices, Flavouring & Sauces
Low Medium High Very High
Spices, Sauces, Additives
Caraway Galangal Cumin Broth, bone

Cardamom Ginger Curry Hydrolysed Lecithin

Cinnamon Green Pepper Mustard Miso

Cloves Tamarind Paprika, hot Sauces – Soy, Fish,

Tamari, Coconut
Aminos, Teriyaki,
Wasabi,
Worcestershire,
Oyster, XO, Hoisin,
Chilli
Coriander/Cilantro Apple Cider Vinegar Pepper, black & Vinegar - Red Wine,
white White Wine,
Balsamic
Fennel Many Food Yeast Extract
Additives, including
colourings
Juniper Berries Malt, Barley Malt,
Malt Extract
Nigella
Nutmeg
Paprika, sweet
Star Anise
Turmeric
Lemongrass
Saffron
Herbs
Basil Chives Fenugreek
Horseradish Dill
Mint Garlic
Oregano Parsley
Rosemary
Sage
Thyme
Other
Commercial Salt* Vanilla, unsweetened Liquorice
Himalayan Rock Salt
Sea Salt
* Avoid refined commercial salt as it contains unhealthy fillers and is stripped of minerals,
causing mineral imbalances

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HEALTH COACHING

Grains & Starches

Low Medium High Very High
Amaranth (pseudo Buckwheat (pseudo
grain, not always grain)
well tolerated)
Millet Carob

Polenta Chickpea Flour

Quinoa (pseudo Soy Flour

grain, not always
well tolerated)
Rice – Brown,
White, Black, Rice
Noodles, Rice Flour,
Rice Cakes
Sago
Sorghum
Sweet Corn
Tapioca
Teff
Gluten Containing*
Barley Breadcrumbs
Bulgar/Cracked Wheat Germ
Wheat
Cous Cous
Durum Wheat
Egg Pasta
Farro
Kamut
Noodles
Oats
Pastry
Puff Pastry
Rye
Semolina
Spelt
Triticale
Wheat
Wheat Bran
*Common allergen and contributor to leaky gut

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Dairy *
Low Medium High Very High
Milk
Cow’s Milk, Buttermilk Condensed Milk
pasteurised & UHT
Ewe's milk, Sheep's Cow’s Milk, lactose
Milk free
Goat’s Milk Milk Powder
Raw Milk
Cheese
Cream cheeses, very Feta Blue Cheese, mouldy Hard Cheese, all well
young cheese matured cheeses

Curd Cheese Gruyere Cheddar Cheese

Farmer’s Cheese Cheese made from
unpasteurised raw
milk

Gouda, young Fontina, Gouda,

Roquefort Cheeses
Marscapone Cheese Cheddar Cheese
Mozarella Cheese Cheese made from
unpasteurised raw
milk

Quark Cheese
Ricotta
Butter, Cream, Other
Butter, unfermented Butter, cultured
Cream Milk Kefir
Whey Yoghurt, natural
(varies by product)
Sour Cream
* Common allergen

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HEALTH COACHING

Beverages
Low Medium High Very High
Water
Mineral Water Spring Water
Tap Water
Hot drinks
Chamomile Tea Coffee Black Tea
Peppermint Tea Green Tea
Rooibos Tea Herbal/Medicinal
Teas
Sage Tea Mate Tea
Verbena Tea Stinging Nettle Tea
Alcohol
Spirits, colourless – Spirits, cloudy –
Gin, Vodka, Sake, Brandy, Rum,
Rum, Schnapps Scotch, sherry, port
Beer Champagne, Wine –
Red, White, Sweet
Other
Almond Milk, home Broth, bone Kombucha,
made commercial
Oat Milk Cacao drinks
Rice Milk Orange Juice
Tomato Juice
Soy Milk*
* Common allergen

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HEALTH COACHING

Sweeteners
Low Medium High Very High
Rice Malt Syrup Artificial
Sweeteners*
Stevia
Xylitol
Sugar ** – Agave,
Caramel, Coconut,
Corn Syrup,
Dextrose, Fructose,
Golden Syrup,
Glucose, Honey,
Icing Sugar,
Maltodextrin, Malt
Syrup/Sugar (pure),
Maple Syrup,
Molasses, Rice Malt,
Sucrose
* Avoid artificial sweeteners such as aspartame (Equal), Splenda, Xylitol, which are either
toxic or allergenic. Use stevia instead
** Added sugar in any form and amount causes stress on the body and can cause
hypoglycaemia, insulin resistance and Type 2 Diabetes

Other
Low Medium High Very High
Baking Soda, E412 Guar Gum Cacao, Food Additives* including
Bicarbonate of (not good for Chocolate benzoate, sulphites, nitrites,
Soda gut health) glutamate, food dyes, carrageenan
E407,/E407a

Citric Acid Carob Iodine

Cream of Tartar Soy Sauce

Pectin
Xanthan Gum Yeast Vinegar –Red Wine, White Win,
(not good for Balsamic
gut health)
* Common allergens

Sources
Dr Hyman website
Histamine Intolerance Awareness website
Is Food Making You Sick website
Royal Prince Alfred Hospital Elimination Diet Handbook
Spanish Society of DAO Deficiency food list
Swiss Interest Group Histamine Intolerance website

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