CERTAIN FOODS CAN TRIGGER YOUR BODY TO RELEASE THIS PESKY CHEMICAL THAT CAUSES ALLERGIC SYMPTOMS
KEY TAKEAWAYS
A low-histamine diet may help reduce symptoms in people with histamine intolerance by limiting foods that are high in histamine or may trigger histamine release.
Foods that may need to be limited include certain fish, fermented or aged foods, some fruits and vegetables, and certain seasonings.
Foods that are generally better tolerated may include fresh, minimally processed foods, low-histamine fruits and vegetables, and fresh lean meats prepared soon after purchase.
A low-histamine diet may help identify potential food triggers and reduce uncomfortable symptoms, but food tolerance varies from person to person. It is best followed with guidance from a healthcare professional or registered dietitian to help maintain adequate nutrition and avoid unnecessary food restrictions.
If you’ve been experiencing symptoms that may be related to histamine intolerance or sensitivity—such as itching, hives, sneezing, headaches, or nausea—you may be looking for ways to manage your discomfort.
A low-histamine diet is one approach that may help some people identify potential food triggers and reduce symptoms. Learn which foods may be better to include or avoid, when this eating plan may be considered, and what other approaches may help manage histamine-related symptoms.
What is a low-histamine diet?
A low-histamine diet focuses on limiting foods that naturally contain high amounts of histamine or may trigger the body to release histamine.
“When histamine intolerance occurs, high levels of histamine in the body result from the body’s inability to break down histamine,” explains Johna Burdeos, RD. This may contribute to symptoms such as runny nose, nasal congestion, hives, itchy skin, red or itchy eyes, eczema flare-ups, and digestive problems such as diarrhea. Reducing exposure to histamine-rich or histamine-releasing foods may help some people manage these symptoms.
Some popular diet plans, including the Mediterranean, DASH, keto, paleo, and vegan diets, may contain foods that are relatively high in histamine and therefore may not be suitable for everyone with histamine sensitivity.
The low-FODMAP diet is another dietary approach sometimes considered for digestive symptoms. It limits certain carbohydrates that can be difficult to digest, including some high-fructose fruits, high-lactose dairy products, and high-fructan grains. However, a low-FODMAP diet is not the same as a low-histamine diet, and dietary changes should ideally be guided by a healthcare professional or registered dietitian.
Should you try a low-histamine diet?
About 1% of people may have histamine intolerance, although the prevalence of histamine sensitivity is less certain. Because there is no single, widely accepted diagnostic test for histamine intolerance or sensitivity, identifying the cause of symptoms can be challenging.
“If you are experiencing uncomfortable symptoms, you can follow an elimination diet closely monitored by a doctor,” explains Blanca Garcia, RDN.
Certain gastrointestinal conditions, including Crohn’s disease, irritable bowel syndrome (IBS), and non-celiac gluten sensitivity, may be associated with histamine-related symptoms. Some medications may also affect histamine metabolism or contribute to symptoms, including certain pain relievers, antibiotics, antidepressants, blood pressure medications, antifungals, and diuretics.
If a healthcare professional suspects histamine intolerance, they may first rule out food allergies and other potential causes. A low-histamine elimination diet may then be recommended for a limited period, often around four to eight weeks, under professional guidance.
If symptoms improve, foods can gradually be reintroduced one at a time while keeping a food diary. This can help identify individual food triggers while reducing the risk of unnecessarily restricting the diet long term.
5 foods to avoid
The first step in following a low-histamine diet is to limit or eliminate foods that naturally contain high levels of histamine, as well as foods that may trigger the body to release histamine. These foods can generally be divided into several categories.
1. Certain fish
Certain types of fish can contain higher levels of histidine, an amino acid that can be converted into histamine by bacteria, particularly as fish ages or begins to spoil. This can make certain fish more problematic for people who are sensitive to histamine.
According to the American Academy of Allergy, Asthma & Immunology, fish that may be higher in histamine include:
- Tuna
- Anchovies
- Mackerel
- Herring
- Bluefish
- Marlin
- Amberjack
- Mahi mahi
People following a low-histamine diet may also be advised to limit canned, frozen, or smoked fish, as well as shellfish such as clams, mussels, and shrimp. Freshness and proper storage are especially important because histamine levels can increase as fish is improperly stored or spoils.
2. Fermented or aged foods
Aged and fermented foods and beverages are commonly limited on a low-histamine diet because histamine can accumulate during fermentation and aging. Foods that may be restricted include:
- Aged cheeses
- Fermented dairy products, such as yogurt, kefir, sour cream, and buttermilk
- Fermented grains, including sourdough bread
- Fermented vegetables, such as sauerkraut and kimchi
- Fermented soy products, including soy sauce, tempeh, and miso
- Kombucha
- Alcoholic beverages, including wine, beer, and champagne
- Cured or fermented meats, such as deli meats, bacon, sausage, ham, salami, and pepperoni
- Pickles and other pickled vegetables
Histamine content can vary depending on how a food is produced, stored, and handled, so individual tolerance may differ. A healthcare professional or registered dietitian can help determine which foods should actually be restricted.
3. High-histamine fruits and vegetables
Some fruits and fresh vegetables may contain higher levels of histamine or may trigger histamine-related symptoms in sensitive individuals. A study published in Foods found “significant levels” of histamine in certain foods, including:
Vegetables:
- Eggplant
- Tomatoes
- Spinach
- Avocado
Fruits:
- Strawberries
- Cherries
- Kiwi
- Citrus fruits, including oranges, lemons, and pineapple
Food tolerance can vary significantly from person to person. Some sources also suggest that cooking or removing skins and peels may reduce histamine content in certain foods, although this does not necessarily make every food suitable for someone with histamine sensitivity.
4. Certain seasonings
According to The Journal of the Academy of Nutrition and Dietetics, some commonly used seasonings may contain higher levels of histamine and may be limited on a low-histamine diet. These include:
- Cinnamon
- Cloves
- Chili powder
- Vinegar
Individual tolerance can vary, so a healthcare professional or registered dietitian can help determine which seasonings and foods you may need to avoid.
5. “Histamine-liberating” foods
Some foods, drinks, and additives that are not naturally high in histamine are sometimes considered “histamine liberators.” These are thought to potentially trigger the body to release histamine or produce more of it, although there is not enough scientific evidence to confirm this effect.
According to registered dietitian Bridget MacDonald, some people may nevertheless notice symptom relief when these foods are removed from their diet. Foods commonly identified as potential histamine liberators include:
- Nuts
- Egg whites
- Tea
- Food additives
- Food preservatives
Because individual responses vary, it can be helpful to track foods and symptoms while making dietary changes with guidance from a healthcare professional.
3 foods to eat
With so many foods potentially restricted on a low-histamine diet, you may be wondering what you can actually eat. Fortunately, there are still plenty of nutritious and flavorful low-histamine foods to choose from, making it possible to build a varied and balanced diet.
1. Unprocessed staple foods
When following a low-histamine diet, a good approach is to choose fresh, minimally processed foods whenever possible. There are still plenty of options among staple foods such as grains, starches, legumes, seeds, and certain nuts.
Some foods that may be suitable include:
- Bread without preservatives or yeast
- Gluten-free grains, such as rice and quinoa
- Plain pasta without cheese or meat fillings and without spinach or tomato coloring
- Lentils
- Olive oil or coconut oil
- Seeds, including sunflower and chia seeds
- Nuts, such as almonds, cashews, chestnuts, and macadamia nuts
Individual tolerance can vary, so foods that work well for one person may still cause symptoms in another. Freshness and proper storage are also important when following a low-histamine eating plan.
2. Low-histamine fruits and veggies
Although some fruits and vegetables may need to be limited on a low-histamine diet, there are still many fresh options to enjoy. Choosing produce in its freshest form is generally recommended, while canned or heavily processed fruits and vegetables may be less suitable.
Some lower-histamine options include:
Fruits
- Apples
- Pears
- Apricots
- Peaches
- Plums
- Melons
- Blueberries
Vegetables and legumes
- Cabbage (not fermented)
- Sweet potatoes
- Yams
- Winter squash
- Green beans
- Asparagus
- Onions
- Radishes
- Peas
- Chickpeas
- Turnips
- Peppers
Blueberries also contain quercetin, a flavonoid that has been studied for its potential effects on histamine release. However, more research is needed to determine how meaningful this effect is in people with histamine intolerance.
As always, individual tolerance can vary, so keeping a food diary can help identify which foods work best for you.
3. Lean meats
Some fresh meat, poultry, and seafood options may fit into a low-histamine diet, including:
- Skinless beef, chicken, or turkey
- Fresh fish, such as salmon
- Veal
- Lamb
- Rabbit
Freshness and preparation are especially important when choosing meat and seafood. Histamine levels can increase as foods are stored, so using fresh ingredients and handling them properly may help limit histamine exposure.
According to a study published in the Annals of Dermatology, cooking methods may also affect histamine levels. Poaching or boiling may be preferable to grilling when trying to limit histamine, as grilling was associated with higher histamine levels in the study. Individual tolerance can vary, so discuss dietary restrictions with a healthcare professional or registered dietitian.
Is it safe for people with histamine intolerance to fast?
Fasting, including intermittent fasting, has become popular and may offer health benefits for some people, such as supporting cholesterol and blood pressure management. However, fasting is not generally considered a necessary part of a low-histamine diet, and there is no established benefit to fasting specifically for lowering histamine levels.
“If your intention for fasting is purely to lower histamine levels in your diet, that is unnecessary,” says Johna Burdeos, RD. People following a low-histamine diet can still choose to fast for other personal or medical reasons, but fasting itself is not known to reduce histamine levels in typical cases of histamine intolerance.
There may be exceptions for certain medical conditions. Bridget MacDonald, RDN, notes that fasting may sometimes be recommended for people with mast cell activation syndrome (MCAS) as part of a medically supervised approach. Because fasting can affect nutrition, blood sugar, medications, and other health conditions, anyone considering fasting for symptom management should discuss it with a healthcare professional first.
Pros and cons of a low-histamine diet
One potential benefit of a low-histamine diet is that it may help some people reduce uncomfortable symptoms while identifying foods that appear to trigger those symptoms. Keeping track of what you eat and how you feel may also give you greater awareness and confidence when making food choices.
However, the diet can be restrictive, particularly during the initial elimination phase. Because limiting many foods can make it harder to meet nutritional needs, it’s important to work closely with a healthcare professional or registered dietitian when following an elimination diet. They can help ensure your diet remains balanced and determine which foods can safely be reintroduced over time.
Other ways to treat histamine intolerance
- Antihistamines: Antihistamines, such as Benadryl, may help manage certain allergy-related symptoms. Talk with a healthcare professional about which medication is appropriate for you.
- Diamine oxidase (DAO) enzymes: DAO supplements may help some people break down histamine in the digestive tract, although evidence for their effectiveness is limited.
- Nutritional supplements: Zinc, vitamin B6, vitamin C, and copper have been suggested as nutrients that may support DAO activity, but supplementation should be discussed with a healthcare professional, especially because excessive amounts of some nutrients can be harmful.
- Reviewing medications: Some medications may affect histamine metabolism or contribute to histamine-related symptoms. Never stop a prescribed medication without first speaking with your healthcare provider.
Whether histamine intolerance resolves on its own can depend on the underlying cause. Mild symptoms may sometimes improve, but persistent or severe reactions should be evaluated by a healthcare professional. Symptoms of a serious allergic reaction require immediate medical attention.
If you are considering a low-histamine or elimination diet, working with a healthcare provider or registered dietitian can help you identify potential triggers while making sure you continue to get the nutrients you need.
Source: SingleCare