High Histamine Foods
Vegetables: Eggplant, avocado, tomatoes, olives, beans.
Eggs are low in histamines, this makes them ideal for the low-histamine diet. Chickpeas, peanuts, and lentils have been found to have low concentrations of histamines and may be safely consumed in a low-histamine diet.
Foods which are reported as having lower histamine levels include most fresh produce, fresh meat, certain fresh/frozen fish, eggs including quail eggs and most fresh herbs.
Vitamin C is a natural antihistamine, which means it can lower histamine levels and mitigate allergic reactions and symptoms. Consume plenty of Vitamin C rich foods, like tropical fruits, citrus fruits, broccoli and cauliflower, and berries.
The best way to clear histamine from the body is to start an elimination diet that involves only eating and drinking substances that contain low amounts of histamine.
Nettles. Nettle leaf is a natural antihistamine that naturally blocks histamine production. It can be made in to a tincture or tea, but for allergy relief, capsules made from dried nettle leaves are the most effective option.
Papayas generally act as histamine liberators. In other words, they trigger the release of the body's existing histamine. Additionally, these fruits often contain other amines that slow degradation of histamine. Every person has unique dietary triggers.
Carrot is likely suitable for a low histamine diet. Carrot is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
Whole almonds are typically low in histamine; however, they often contain other biogenic amines that slow degradation of histamine. Portions of nuts should be limited on a low histamine diet. Every person has unique dietary triggers. Your reaction to almond butter may be different than someone else's.
Provided it's fresh and kept refrigerated, whole milk is generally considered to be low histamine. It's likely best to test your individual tolerance of dairy ingredients like whole milk with a small portion and only when your symptoms are fully settled.
Tomatoes are naturally high in histamine and also act as histamine liberators. In other words, they trigger the release of the body's existing histamine.
Ginger, basil, chives, oregano, garlic, peppermint, rosemary are all excellent histamine lowering herbs. Avoid or restrict anise, cinnamon, cloves, curry powder, paprika, and nutmeg. These can liberate histamine and cause mast cell reactions.
Red Onion is likely suitable for a low histamine diet. Red Onion is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers.
White Rice is likely suitable for a low histamine diet. White Rice is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
1) Ginger - Although sticking to a low histamine diet can help to prevent histamine reactions in the first place (8,9), consuming antihistamine foods can actually help to calm a histamine reaction while it's happening. One of the strongest known antihistamine foods is ginger.
Coconut is a great, low histamine food. From the oil to the milk to the flesh, it's a versatile food that not only adds a nutty flavour to your meals - but, it has an awesome nutrition profile. While coconut is high in saturated fat, it's not the same type of saturated fat you'd get in animal products.
Potatoes do not have a high histamine content and do not increase the body's histamine burden. Therefore, most people with histamine intolerance can eat them safely. You can also eat potatoes with additional food sensitivities, such as gluten sensitivity.
Fruits and vegetables are very important in a histamine-reducing diet, but some contain more histamine than others. Fruits such as apples, bananas, melons, figs, grapefruit, grapes, kiwi, mango and pears contain low levels of histamine and will not contribute to symptoms.
Many fruits cause symptoms in those with histamine intolerance; fortunately, pomegranate is not one of them.
Whole cashews are typically low in histamine; however, they often contain other biogenic amines that slow degradation of histamine. Portions of nuts should be limited on a low histamine diet. Every person has unique dietary triggers.
Ghee is low histamine. Every person has unique dietary triggers. Your reaction to ghee may be different than someone else's. Test your individual tolerance to ingredients carefully and then keep track of them with the Fig app.
Natural antihistamines may help you control your seasonal allergies. Common ones are stinging nettle, vitamin C, quercetin, butterbur, bromelain, and probiotics. Some alternative practices—such as acupuncture, nasal irrigation, and exercise—may also help you manage symptoms.
There is also interest around vitamin co-factors which aid the DAO enzyme in degrading histamine, such as the B complex vitamins. Vitamin B6 and Vitamin C, in particular, have been shown to reduce symptoms of seasickness and histamine intolerance.
Histamine 1 blockers – hydroxyzine, doxepin, loratadine, fexofenadine, diphenhydramine, ketotifen, and cetirizine. Histamine 2 blockers – famotidine (Pepcid, Pepcid AC), cimetidine (Tagamet, Tagamet HB), ranitidine (Zantac). Famotidine is chosen most often as it has fewer drug interactions than Tagamet).