Low histamine food list:
Lower Histamine Foods
Any Gluten free grains:
Amaranth –
Buckwheat –
Buckwheat flour –
Buckwheat noodles –
![Corn] –(If tolerated)
![Corn] – Popped (fresh if tolerated)
Crackers – Gluten-free- likely
Millet –
Oats–
Pasta – Gluten-free- likely
Quinoa–
Rice, black –
Rice, brown –
Rice, white –
Sorghum, Black –
Sorghum, Popped–
Sorghum, White –
Resistant Starches to feed good gut bacteria
Almond Flour – Blanched – (very high oxalate)
Cassava flour –
Flax meal
Hazelnut Flour –
Hi-Maize resistant starch Fresh Coconut Meat
Miracle Noodles
Miracle Rice
![Potatoes] –
Rutabagas
Sweet Potatoes –
Sweet Potato Starch and Sweet Potato Starch Noodles (the starch is low oxalate, the flour is high oxalate)
Tiger Nut flour (Gemini Organics) –
Turnips, greens or root
*Otto’s Cassava Flour was tested as 17mg soluble oxalates per 1/4 cup. That is considered a high oxalate level. But with oxalates, the amount you eat can also be a determining factor when considering if it is high, medium, or low. So when using cassava flour, if one portion of a recipe comes out to 1/4 cup of flour per serving, that recipe would be considered high oxalate. If it came out to 1/8 cup or less, that could be considered moderate.
But if someone is on a kidney stone diet and counting total oxalates, then the total oxalates at 53.8mg per 1/4 cup would be too high. It depends on how you are counting and what your limit is.
Vegetables - Lower Histamine and Higher Histamine
Lower Histamine Foods
All pure fresh and frozen vegetables and juices except those listed to the right
Especially:
Artichokes –
Arugula
Asparagus
Basil
Bean Sprouts –
Beets –
Bok choy
Broccoli
Broccolini
Brussels sprouts
Cabbage – Chinese
Cabbage – Green and Red
Cabbage – Napa
Carrots
Cauliflower
![Celery]
Celeriac or Celery Root
Chives
Cilantro
Collards
![Corn] – (If tolerated)
Cucumber –
Daikon radishes
Dandelion greens
Endive
Escarole
Fennel
Garlic
Green Split Peas –
![Kale] – Curly –
![Kale] – Lacinato or Dinosaur
Kohlrabi
Leafy greens
Lettuce – Butter
Lettuce – Endive
Lettuce – Leaf Green & Red
Lettuce – Iceberg
Lettuce – Radicchio –
Lettuce – Romaine
Leeks
Lentils –
Mesclun
Mint
Perilla
Mizuna
Mustard greens
Nopales cactus –
Okra –
Onions – any kind
Parsley, curly –
Parsley, flat
Parsley Root
Parsnips –
![Peppers, bell or hot] –
Purslane –
![Potatoes] –
Radishes
Rhubarb –
Rutabaga / Swede
Scallions / Green Onions
Shallots
Squash, Butternut–
Squash, Spaghetti–
![Squash, Summer]–
Squash, Winter –
Sweet Potatoes –
Swiss Chard –
Turnip
Watercress
Yellow Split Peas -
![Zucchini]–
Fruits - Lower Histamine and Higher Histamine
Lower Histamine Foods
![Apple]
Apricot – fresh
![Blackberry] –
![Blueberry]
![Cherries]
![Cranberry], fresh
Currant, fresh
Cantaloupe (rock melon) -
Dragon Fruit
Figs, fresh
Fruit dishes made with allowed
ingredients
Guava – Ripe- VERY high oxalate
Honeydew –
Kiwi –
Lemon – 1/2 tsp (not always
tolerated in elimination)
Lime – 1/2 tsp (not always
tolerated in elimination)
Loquat
Mango
![Nectarine]
Passion Fruit
![Peach]
![Pear], Bartlett or Bosc
![Pear], other variety
Persimmons / Kaki –
Plantain – O
Pomegranate –
*![Raspberries] (limit to 1/4 cup – not always tolerated in elimination)
Watermelon –
Meat, Poultry, & Fish - Lower Histamine and Higher Histamine
Lower Histamine Foods
Be sure to follow the meat handling tips in this post.
All pure, freshly cooked, un-aged meat or poultry (not ground):
Beef (only if unaged and not ground))
Bison (only if unaged and not ground)
Chicken
Duck
Eggs, if tolerated
Goose
Lamb
Liver
Ostrich
Pork
Quail
Rabbit
Salmon (frozen) – gutted and frozen within 30 minutes of catch (like Vital Choice Fish King Salmon*)
Turkey
**Try farmer’s markets or US Wellness Meats * for pastured chicken, turkey, and rabbit that are frozen right after slaughter
Eggs - Lower Histamine and Higher Histamine
***Many people don’t tolerate eggs. Unless you have run an Egg Zoomer test, you should avoid them in the Elimination phase.
Lower Histamine Foods
Eggs – All plain, cooked eggs (if tolerated)
Pasture Raised is best
Legumes - Lower Histamine and Higher Histamine
Lower Histamine Foods
Beans – Dried – Soak overnight in water and pressure cook. Freshly cooked (kidney, black, navy, garbanzo/chickpeas, etc.)
(pressure cooked is best) –
Garbanzo/chickpeas
Lentils – soak overnight in water and pressure cook –
Nuts & Seeds - Lower Histamine and Higher Histamine
Lower Histamine Foods
Almonds – Blanched –
Almonds – with Skins –
Brazil Nuts (only 3-4 nuts/day max) –
Chia Seeds –
Chestnuts – Fresh –
Coconut Cream
Coconut Meat, Fresh
Coconut Milk, 100% Pure Coconut Milk only (no additives)
Flax Seeds
Hazelnuts –
Hemp Protein Powder –
Hemp Seeds –
Macadamias – (if over 1/4 cup)
Pecans – (if over 1/4 cup)
Pine Nuts –
Pistachios – (if over 1/4 cup)
Poppy Seeds –
Pumpkin Seeds –
Sesame Seeds –
Sunflower Seeds-
Tiger Nuts (not an actual nut, but a tuber)
Fats & Oils - Lower Histamine and Higher Histamine
Lower Histamine Foods
Avocado Oil – Cold Pressed (use cautiously if DAO levels are very low)
Butter – Grass Fed
Coconut Oil – Extra Virgin
Flax Oil – Cold Pressed
Ghee – from Grass Fed Cows
Lard – (If kept frozen, and thawed for individual use)
Macadamia Oil
MCT Oil
Meat drippings – Fresh
Olive Oil – Extra Virgin (use cautiously if DAO levels are very low)
Palm Oil – Extra Virgin (unprocessed)
Rice bran oil
Salad dressings – Homemade with allowed ingredients
Sesame Oil
Sunflower Oil – Cold Pressed – use sparingly can be inflammatory
Tallow – (If kept frozen, and thawed for individual use)
Spices & Herbs - Lower Histamine and Higher Histamine
Lower Histamine Foods
Basil
Bay Leaves
Cardamom
Caraway
Chives
Cilantro
Coriander
Cumin –
Curcumin powder can replace turmeric if oxalates are a concern
Curry Leaves
Dill
Fennel
Garlic
Ginger
Lemongrass
Mint
Oregano
Parsley – Flat Leaf- (curly is high oxalate)
Peppercorns, Pink –
Peppermint
Tarragon
Thyme
Turmeric –
Rosemary
Saffron
Sage
Salt – only unrefined like Real Salt, Celtic Sea Salt, Himalayan Sea Salt
Shallots
Spirulina –
Sweeteners - Lower Histamine and Higher Histamine
Stevia, Monk fruit, and Inulin are your best choices. Anything that raises your blood sugar will increase histamine levels. So sugar and related items will raise histamine levels. Limit your sugar intake.
Lower Histamine Foods
These don’t affect blood sugar:
Coconut Sugar – Use sparingly, avoid in elimination
Homemade sweets with allowed ingredients
Inulin
Maple Syrup – Use sparingly
Monk Fruit – 100% no fillers
Stevia
Miscellaneous - Lower Histamine and Higher Histamine
Lower Histamine Foods
Arrowroot –
Baking powder
Baking soda
Brown Rice Flour –
Carob –
Casssava Flour – Otto’s –
Cocoa butter (white chocolate with no additives)
Cream of tartar
Homemade relishes with allowed ingredients
Leftovers – freeze right after cooking
White Rice Flour –
Beverages - Lower Histamine and Higher Histamine
Lower Histamine Foods
Coconut Water – Fresh
Coffee – preferably avoid caffeine. If you must drink coffee, then only lower histamine, mold free brands like Purity Coffee*
Dandelion Root Tea
Herbal teas, except those listed to the right
Juice – Pure freshly squeezed juices of allowed fruits and vegetables – limit fruit juice due to sugar
Mineral Water – Plain and carbonated
Water – with fresh squeezed lemon or lime (if tolerated)
Milk & Dairy - Lower Histamine and Higher Histamine
Lower Histamine Foods
***These dairy products are technically low histamine. But many people have casein and lactose issues. Start with only ghee in Phase I: Elimination. If you test negative for dairy sensitivities on a Dairy Zoomer, then you can try adding the others.
A2 milk – plain
Cream (from grass fed cows)
Cream cheese (from grass fed cows)
Ghee from grass fed cows
Goat milk
Grass fed butter
Ricotta cheese (from grass fed cows)
Sheep milk