Low lectin food list
GRAINS / GRAIN LIKE
- Amaranth
- Cassava
- Millet
- Sorghum, Black
- Sorghum, Popped (limit to 1/2 cup popped for lower oxalate)
- Sorghum, White
VEGETABLES
- Artichokes
- Arugula
- Asparagus
- Basil
- Beets
- Bok choy
- Broccoli
- Broccolini
- Brussels sprouts
- Cabbage – Chinese
- Cabbage – Green and Red)
- Cabbage – Napa
- Carrot greens –
- Carrots
- Cauliflower
- Celery
- Celery root / Celeriac
- Chicory
- Chives
- Cilantro
- Collards
- Daikon radish
- Dandelion greens
- Dill
- Escarole
- Fennel
- Fiddlehead ferns
- Garlic
- Garlic Scapes
- Ginger
- Hearts of palm
- Kale – Curly –
- Kale – Lacinato or Dinosaur
- Kohlrabi
- Leafy Greens
- Leeks
- Lettuce – Butter
- Lettuce – Endive
- Lettuce – Leaf Green and Red
- Lettuce – Radicchio –
- Lettuce – Romaine
- Mesclun (baby greens)
- Mint
- Mizuna
- Mustard greens
- Nopales cactus –
- Okra –
- Onions
- Parsley – curly
- Parsley – flat or Italian
- Parsley Root
- Parsnips –
- Perilla
- Purslane
- Radishes
- Rutabaga / Swede
- Sage
- Saffron
- Scallions
- Shallots
- Sweet Potatoes
- Swiss Chard
- Turnips, greens or root
- Watercress
- Yucca –
FRUIT
- Apples
- Apricots – fresh
- Blackberries –
- Blueberries
- Cherries
- Kiwi –
- Nectarines
- Passion Fruit
- Peaches
- Pears
- Persimmon / Khaki –
- Pomegranates –
- Raspberries – ¼ cup –to keep histamine levels lower
MEAT
Grass-fed / Pasture raised
- Beef (only if unaged and unground)
- Bison (only if unaged and unground)
- Chicken
- Duck
- Eggs, if tolerated
- Elk
- Goose
- Lamb
- Ostrich
- Pork
- Quail
- Rabbit
- Salmon (frozen) gutted and frozen within 30 minutes of catch. (like Vital Choice Fish King Salmon)
- Turkey
- Venison
NUTS & SEEDS
- Almonds (blanched)
- Brazil nuts (only 3-4 a day)
- Chestnuts – Fresh –
- Coconut Cream
- Coconut Meat – Fresh
- Coconut Milk, 100% Pure Coconut Milk only (no additives)
- Flax Seeds
- Hazelnuts –
- Hemp Protein Powder –
- Hemp Seeds –
- Macadamia Nuts – (if over ¼ cup)
- Pecans – (if over ¼ cup)
- Pine Nuts –
- Pistachios – (if over ¼ cup)
- Poppy Seeds –
- Sesame Seeds –
- Tiger Nuts (a type of root) –
OILS
- Avocado Oil
- Butter – Grass fed, if not available European is better
- Coconut Oil
- Macadamia Oil
- MCT Oil
- Olive Oil (extra virgin) – (use cautiously if DAO levels are very low)
- Palm Oil
- Rice Bran Oil
- Sesame oil
HERBS & SPICES
- 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-
- Peppercorns, Pink –
- Peppermint
- Poppy Seeds –
- Rosemary
- Saffron
- Sage
- Salt – only unrefined like Real Salt, Celtic Sea Salt, Himalayan Sea Salt
- Shallots
- Spirulina
- Tarragon
- Thyme
- Turmeric –
SWEETENERS
- Homemade sweets with allowed ingredients
- Inulin
- Monk Fruit – 100% no fillers
- Stevia
DAIRY
***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
- Butter – Grass fed, if not available European is better
- Cream – Grass fed
- Cream cheese – Grass fed
- Ghee from – Grass fed
- Goat milk
- Sheep milk
BAKING ITEMS & MISCELLANEOUS
- Almond Flour – Blanched –
- Arrowroot –
- Baking soda
- Baking powder
- Cassava flour – (Otto’s Cassava Flour is the only unfermented option)
- Cocoa butter (white chocolate with no additives)
- Cream of tartar
- Flax meal
- Hazelnut Flour –
- Hi-Maize resistant starch Fresh Coconut Meat
- Homemade relishes with allowed ingredients
- Leftovers – freeze right after cooking
- Miracle Noodles
- Miracle Rice
- Tiger Nut flour (Gemini Organics) –
BEVERAGES
- 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 black, green, white teas (oxalates) & rooibos (histamine)
- Mineral Water – Plain and carbonated
- Water – with fresh squeezed lemon or lime (if tolerated)
Amaranth –
Millet –
Sorghum, Black –
Sorghum, Popped–
Sorghum, White –
Anise
Artificial colors
Artificial flavors
Baking mixes
Bleached flour
Cheese
Chocolate
Cinnamon
Cloves
Coconut Flour
Cocoa
Dessert mixes
Gluten
Hydrolyzed Lecithin / BHA, BHT – Any food made with or cooked in these oils
Jams, Jellies (some)
Margarine
Pasta meals – packaged
Pie, pastry, and fillings – Commercial
Preservatives
Restricted fruits
Rice meals – packaged
Almond Flour – Blanched –
Cassava flour – (Otto’s* see note)
Flax meal
Hazelnut Flour –
Hi-Maize resistant starch Fresh Coconut Meat
Miracle Noodles
Miracle Rice
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
Artichokes –
Arugula
Asparagus
Basil
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
Daikon radishes
Dandelion greens
Dill
Escarole
Fennel
Garlic
Ginger
![Kale] – Curly –
![Kale] – Lacinato or Dinosaur
Kohlrabi
Leafy greens
Leeks
Lettuce – Butter
Lettuce – Endive
Lettuce – Leaf Green & Red
Lettuce – Iceberg
Lettuce – Radicchio –
Lettuce – Romaine
Mesclun
Mint
Mizuna
Mustard greens
Nopales cactus –
Okra –
Onions – any kind
Parsley, curly –
Parsley, flat or Italian
Parsley Root
Parsnips –
Perilla
Purslane –
Radishes
Rhubarb –
Rutabaga / Swede
Sage
Saffron
Scallions / Green Onions
Shallots
Sweet Potatoes –
Swiss Chard –
Turnip
Watercress
All vegetables prepared with restricted ingredients
Mushrooms
Pumpkin –
Sauerkraut
![Spinach] –
Soybeans / edamame
Apple]
Apricot – fresh
![Blackberry] –
![Blueberry]
![Cherries]
![Cranberry], fresh
Currant, fresh
Dragon Fruit
Figs, fresh
Fruit dishes made with allowed
ingredients
Guava –
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 –
Pomegranate –
*![Raspberries] (limit to 1/4 cup – not always tolerated in elimination)
Avocado
Banana
Dates
Dried fruit
Fruit dishes, jams, juices
made with restricted
ingredients
Grapefruit
![Grapes] (often have mold)
Loganberry
Orange and other citrus
![Papaya] –
Pawpaw-
Pineapple
Plums
Prunes
Raisins
![Strawberries]
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
Beef – Aged
(99% of all beef is aged)
Bison – Aged
(99% of all bison is aged)
Cured meats: bacon, salami, pepperoni, luncheon meats and hot dogs
Fish – All other
Ground Meats
Leftover cooked meats
Processed meats
Shellfish
Eggs – All plain, cooked eggs (if tolerated)
Pasture Raised is best
Eggs prepared with restricted ingredients
Raw egg white (as in some eggnog, hollandaise sauce, milkshake)
Soybeans / Edamame
Tofu
Almonds – Blanched –
Brazil Nuts
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 –
Pecans –
Pine Nuts –
Pistachios –
Poppy Seeds –
Sesame Seeds –
Tiger Nuts (not an actual nut, but a tuber)
Coconut – Dried
Walnuts –
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)
Fats and oils with color and/or preservatives
Hydrolyzed lecithin
Margarine
Salad dressings – Prepared with restricted ingredients
If DAO levels are very low: Olive Oil and Avocado Oil
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-
Peppercorns, Pink –
Peppermint
Rosemary
Saffron
Sage
Salt – only unrefined like Real Salt, Celtic Sea Salt, Himalayan Sea Salt
Shallots
Spirulina –
Tarragon
Thyme
Turmeric –
Allspice
Anise
Cinnamon
Chili Powder
Cloves
Curry powder
Cayenne
Foods labeled “with spices”
Foods labeled “natural flavors” or “artificial flavors”
Mace
MSG
Mustard
Nutmeg
Paprika
Peppercorns – Black, Green, White – may need to limit to small amounts – O
Seasoning packets with
restricted ingredients
Coconut Sugar – Use sparingly, avoid in elimination
Homemade sweets with allowed ingredients
Inulin
Maple Syrup – Use sparingly
Monk Fruit – 100% no fillers
Stevia
Artificial Sweeteners
Cake decorations
Candies
Confectionary
Corn syrup
Desert fillings- Prepared
Flavored syrups
Honey
Icing sugar
Icing & Frosting – Prepared
Molasses
Pure jams, jellies, marmalades, conserves made with allowed ingredients
Spreads with restricted ingredients
Sugar
Arrowroot –
Baking powder
Baking soda
Casssava Flour – Otto’s –
Cocoa butter (white chocolate with no additives)
Cream of tartar
Homemade relishes with allowed ingredients
Leftovers – freeze right after cooking
Bragg’s Liquid Aminos
Bone Broth
Chocolate and cocoa –
Coconut Aminos
Collagen
Gelatin
Gherkin pickles
Ketchup
Leftovers not frozen immediately after cooking
Mincemeat
Miso
Relishes and olives – prepared
Soy sauce
Vinegars, including white, champagne, and balsamic; apple cider vinegar is lowest and tolerated by some at 1tsp
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)
Beer
Carbonated drinks
Cider
Coconut Water – packaged
Drinks with “flavor” or “spices”
Flavored milks
Fruit juices and cocktails made with restricted
ingredients
Kombucha
Tea – All black, green, white, rooibos tea
Wine
**All other alcoholic beverages.
Best tolerated alcohol: top shelf plain vodka, gin, white rum, silver tequila – avoid until Phase II due to blocking of histamine degrading enzymes
A2 milk – plain
Butter – grass fed
Cream (from grass fed cows)
Cream cheese (from grass fed cows)
Ghee from grass fed cows
Goat milk
Ricotta cheese (from grass fed cows)
Sheep milk
All prepared dairy products made with restricted
ingredients
Buttermilk
Cheese
Kefir
Yogurt