When I began an antihistamine diet, I couldn't have even told you what histamine is, much less why it might have been causing all this trouble for me. It was a hail mary, in all honesty, but damn did it work.
Within a week I was feeling 50% better, and when you already feel like the gum scraped off the bottom of someone's shoe, 50% better is nothing to scoff at. While I'm still sorting out the root cause(s) for my histamine issues, I'm also continuing to research natural anti histamine foods I can work into my diet to help bring a variety of flavors and nutrients to every meal.
Medical Disclaimer: as with everything on this site, this article is provided for information only. I strongly urge you to speak with your doctor or a licensed medical professional in order to assess whether or not you have histamine issues and/or other medical issues.
Jump To
So what are histamines?
Histamine is a natural inflammatory substance released by the mast cells, which are a type of white blood cell responsible for immediate reactions to perceived allergens. When your histamine level overloads in one area of the body, it leads to inflammation, which can result in food allergy symptoms and even have a cascading effect upon the body.
Histidine decarboxylase (HDC) is the sole member of the histamine synthesis pathway, producing histamine out of the amino acid histidine in a one-step reaction (with Vitamin B6 as a cofactor).
This means that histamine can be produced very quickly, an evolutionary trait which is helpful for alerting you to danger, but less helpful if your immune system has begun interpreting everything as dangerous. So while mast cells are an integral part of the body's immune response to foreign substances, sometimes they can become unstable and overreact to certain foods.
What happens when mast cells destabilize?
They release histamine (and other inflammatory substances, albeit in smaller amounts), causing an inflammatory condition known as Mast Cell Activation Syndrome (MCAS). MCAS is a type of Mast Cell Activation Disorder (MCAD), a group of immune conditions which affect the functioning of mast cells.
Mastocytosis is a similar disorder, and treatment similarly involves lowering the body's histamine load. The first step towards calming this histamine reaction is to clean up your diet, and slowly add in more anti histamine foods.
How do antihistamine foods help with histamine intolerance symptoms?
Food is really the best antihistamine for histamine intolerance, as most of us aren't necessarily overloaded by our environment— as with traditional histamine toxicity (a.k.a. seasonal allergies)— but by our food. This goes back to the three main ways that histamine levels become problematic: ingested histamine, low DAO (diamine oxidase, which clears histamine), and histamine-liberating foods.
There can be genetic contributions, but these factors most commonly arise when we consume high histamine food, DAO-blocking food, and food which releases histamine from other foods. Anti histamine foods are all naturally low in histamine, but they also bring other histamine-clearing benefits to the table.
The foods' superpowers range from helping to stabilize mast cells to increasing DAO production or simply reversing oxidative damage from inflammation. Some of them even interrupt the making of histamine itself, by affecting volume & rate of HDC production (thereby slowing the body's ability to produce histamine).
Most of them also contain a significant amount of one or more co-factors in the production of DAO, such as vitamin B12, saturated fats, zinc, magnesium, iron, and omega-3 fats.
Natural Antihistamine Foods List
The antihistamine foods list below is a living document that I'll continue to update as I discover new ingredients which may help us in our pursuit of health and happiness— you should never have to prioritize one over the other.
If you've found this post because you're just getting started with a low histamine diet, I recommend beginning by reading my 5-day low histamine diet plan. Jumping into a whole new lifestyle headfirst can work for some people, but for others, adding or taking away a large variety of foods at once can send your system into a tailspin.
So before adding in a bunch of foods that lower histamine, consider a three-pronged approach of: 1) removing the highest histamine foods; 2) eating more low histamine foods in their place; and 3) adding in anti histamine foods last. All that said, below are dozens of foods with natural antihistamine properties.
Because I'm a science-minded individual who loves to cook, I've sorted each of these natural antihistamine foods based on their function in the kitchen. Most foods have multiple reasons why they're listed here, so I've done my best to link sources for further reading.
Antihistamine Herbs
- Basil (esp. Holy Basil)
- Cilantro
- Dill
- Lemongrass
- Mint (Spearmint, Peppermint)
- Oregano
- Parsley
- Rosemary
- Sage
- Thyme
Antihistamine Vegetables
- Artichoke
- Arugula
- Asparagus
- Bell Pepper
- Bok Choy
- Broccoli (& Broccolini)
- Brussels Sprouts
- Cabbage
- Dandelion Root (also good as tea)
- Greens (Mustard, Collard)
- Onion
- Radish
- Squashes (other than pumpkin)
- Watercress
- Zucchini
Antihistamine Fruits
- Apples
- Pomegranate
- Blueberries
- Blackberries
- Cherries
- Mangoes
- Kiwis
- Raspberries
- Peaches
- Pears
Other Natural Antihistamines
- Aloe Vera (anti-inflammatory in small doses; Thrive Market has a great selection)
- Fresh Capers (preserved in salt & rinsed before use are also ok)
- Hibiscus (great as a tea or chopped up and added to stews)
- Manuka Honey
- Monk Fruit Powder (as a powerful sweetener)
- Moringa (stabilizes mast cells)
- Spirulina (inhibits histamine release)
- Stinging Nettle (great for tea, or adding to smoothies in powdered form)
Whether you're struggling with a runny nose or a leaky gut, it's important to understand how natural antihistamines can help you heal. For those who've also chosen to consume your antihistamine in food form, do you have any others to add to the list?
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Annmarie says
Great list! I slowly add things to my diet. I haven't been able to use any herbs or spices in my cooking for about two years now, not even sea salt. I can eat dark chocolate after not being able to eat it for two years.
I do eat asparagus, broccolini (don't tolerate broccoli, green cabbage (but not red cabbage), and French radish (but not regular). Everything else puts me in a tailspin.
For fruit, I can eat blueberries, blackberries, and cherries. Apples and pomegranates give me water blisters around my mouth.
For the "other natural histamines", I used to take aloe vera juice daily for my ulcerative colitis, but since I was taking it twice daily for over a decade, my functional medicine doc told me to take a pause for at least 6 months. Black cumin oil is something I've also taken in liquid form, it tastes awful, but I did notice a difference. If you can tolerate soft gels, I have used Life Extension with no issues. I open the capsule up and put it in my mouth or add to a smoothie.
lowhistamineeats says
Thank you, Annmarie! I'm so sorry you can't tolerate any herbs or spices right now, but dark chocolate sounds amazing. I finally ran into black cumin oil in the store just yesterday... I'll have to spring for it and give it a try myself. Maybe hidden in a salad dressing?
Aloe weirdly makes me very red and sensitive, which has taken a lot of sunscreen options (among other things) off the table. It always amazes me how individually people experience (ostensibly) the same ailments!
Kyra C says
Thank you for your list. I have stumbled into this possible diagnosis after months of unexplained rashes on my lower abdomen. After an allergist & a dermatologist dismissed me, my primary dr finally sent me to a nutritionist to help me figure out the low histamine diet, but it is still feels like a list of foods that I am trying to put together into meals & get a handle on...especially the rules for fresh protein. I thought I was clearing up and then everything blew up a couple days ago. It is just so discouraging, BUT I appreciate your blog and the info you have to share. I need to expand my anti-arsenal beyond apples, garlic, onion, zucchini, and blueberries. Thank you!
lowhistamineeats says
It's definitely overwhelming, Kyra, but I'm glad you've found a doctor who actually seems to have a handle on things. Most docs still don't "believe" in histamine intolerance, even as they have patients telling them that a low histamine diet has helped. Proteins can be intimidating. But yes indeed, there are many antihistamine foods beyond those and I'm glad you're working them in-- some days are two steps forward and one step back, but we always learn something from it.
Julie says
I agree, my allergist tried to tell me that my problems were all because I have oral allergy syndrome! Also tried to tell me that I really am not sensitive to casein in milk and to just drink lactose free milk! Been there and done that and the results are Not good.
lowhistamineeats says
Listen to your body!! Not all allergists have a broad enough understanding of the body to get that we don't know what we don't know, meaning that we're learning about new issue/syndromes all the time, and still naming the ones that have been around awhile. Our environments change, so why wouldn't our bodies' responses to it change?!
Ninoska Ferrer says
hello how are you your page and information is very useful to me, I had doubts about spirulina because in the lists they say that spirulina is high in histamine so I am a little hesitant to try it
lowhistamineeats says
I understand that some lists mistakenly lump chlorella and spirulina in with other algaes, but in reality, they've been greatly studied as immuno-modulators, and specifically for their mast cell-stabilizing properties. I highly recommend you look into some of the research on spirulina for allergies, but of course, you also shouldn't take anything your uncomfortable with or feeling anxious about-- that stress in itself can help trigger histamine activity!
Christi says
@lowhistamineeats, Do You have a post already about Spirulina? If you do could you please forward to me?
Max says
Sorry, I haven't written anything specifically about spirulina yet, as I'm currently off all supplements for a time, but there are some great studies on the antihistamine properties of it if you look on Google Scholar for 'spirulina' + 'allergic rhinitis.' Good luck with your research, Christi!
Tracey cline says
Hello. My name is Tracey I noticed you didn't have pineapple as a natural antihistamine but listed as a high histamine food.. Well this may be true for some, but I eat large amounts of it to actually keep from taking dao. Fresh pineapple is by my experience ,and I have severe histamine and macs. One of DAOs main ingredients is bromaline. Yes ascorbic acid . 100 mg or 2 slices is more then you need. I know that ascorbic acid in vitamin c isn't absorbed well is the digestive system . I take it in lip so mal vegetable capsule and in is mostly absorbed and is less hectic on your stomach. I've only seen in my research that ascorbic acid in vitamins arnt absorbed very well . I know people are different but like I said. I've been sick to 35 years and found this illness on my own no dr. Or allergist or gastrointestinal Dr thought of it and I've seen all of them. The reason I don't go to a functional Dr is my insurance don't cover them. Anyway I thought I would let u know my thoughts on pine apple. I take some cottage cheese with fresh chopped pineapple and pumpkin seed for some crunch mix in a bowl for a nice snack.
Health life to you
Tracey clone
hampton va.
lowhistamineeats says
Thanks for sharing your experiences, Tracey! It's definitely true that pineapple is high in bromelain, but for most people the other aspects of pineapple cause too many problems to warrant eating them for that. But I'm trilled for you, that you've found something helpful after such a long time suffering! I hope this continues, and I'm sending more good wishes your way.
Bellady says
Hi - I have a question to ask : are you aware of any nutrition analysis tool which will also analyse for histamine? Thanks
Enid Ginn
lowhistamineeats says
Hi, Enid! Unfortunately I don't, but there are a lot of papers out there that address the histamine effects of individual foods, and for the moment that's the best resource I know of: PubMed.
Amber says
Hi Bellady, the "Food Intolerances" app does just that.
https://www.baliza.de/en/apps/histamine.html
Jann says
Hi. Thanks so much for this site! It has been an amazing help to me!
I have finally realized that histamine intolerance is a real thing and it can be a serious thing. I actually think I've had it since I was a child and it explains ALOT. Plus I think it is the root cause for lots of my symptoms like Insomnia, internal tremors Anxiety, and tinnitus. So.... I'm researching all I can about it.
I see that you have Morniga on the list of "other natural anti-histamines". I know some people may react to some foods more than others but, another reputable Histamine site says that moringa is high in oxalates. And that oxalates can raise histamine levels. ( mastcell360.com) Can you help?
lowhistamineeats says
Oh wow! I'm glad to be of help, and even if you've been dealing with it for awhile, I'm happy to play a small part in your healing journey. "High oxalate" is generally relative to the serving size, but it can raise histamine levels as part of the body's natural allergic reaction to plant toxins (like oxalates). If you're having small amounts of oxalates over the course of a meal, you should be fine in that your body will be able to break it down without overloading and causing a reaction. I hope this helps!
Gay smith says
Great list.. I'm really new and questions I can't find answers to.. can you direct me to answers or
Answer them
1. Can I take frozen food sealed with foods average and put it in my sous vide to defrost in water and then cook..?
2. I do home canning.. if my meat is fresh (based on all I've read just killed) can I pressure can it?
Will it "grow" histamine in the sealed jar?
Thank you.. freezing itimited my room and finding cooking methods acceptable is tough.. also if canning is possible I can take food with me
lowhistamineeats says
Hi, Gay! I'll answer as best I can, but I'll be honest-- I have very little experience with canning. I know that you can defrost frozen foods in warm water, preferably in 20 minutes or less, though, which is much shorter than a sous vide takes to cook normally (but I can't speak to defrosting, so if defrosting takes less than 20 minutes in the sous vide, you shouldn't have a problem).
As for the canning, well, the issue with histamine and meat is that histamine is formed directly from the degradation of proteins. The amino acid histidine is turned into histamine thanks to bacteria, which commonly live on the raw meat (hence even refrigeration not being enough). So if you feel incredibly confident that 1) there is very little bacteria on the meat and 2) there is absolutely no oxygen able to enter the jars, and therefore the bacteria will quickly starve, you should be okay. This is based on my own light research, and I am not a food safety processional, but it does appear that the majority of the risk comes from the processing environment (if you search "canning" within this study, or "histamine" within this article, you can read more about what science knows about histamine formation during canning, which is all I have to go off of without personal experience). So if you're confident about the freshness of the meat and the cleanliness in processing, then I say go for it. Try canning a small batch and wait a week or two, then give it a very small taste, just like with reintroducing any other food.
I hope this helped, and please let me know how it goes, if you proceed!
Adam says
Hello, appreciate your information! I use to struggle for decades with symptoms that so called doctors have simply diagnosed as IBS, Heat Rash, Depression, Bi-Polar and the list goes on.
For me, I have been through the medical system so many times. Been put into the psych ward 7 times. Yes, exactly 7. My sad adolescent story boo Hoo me. Blah blah 😑
All doctors wanted to do was throw shit medication down my throat to solve the symptoms, but never giving me answers or hope that I would get better. Not once.. (my bitterness toward so called doctors is quite high)
I have a more then above intelligence, however, I was trained to follow and be an obedient sheep.
So I wholeheartedly took the advice of the so called doctors. Years of following this path of seeing a new doctor, prescribed this shit, that shit, I finally came to a crashing point and the only solution to end the torture. Hang myself.. (during these years in my 20’s I was doing a lot of self medicating with alcohol. Definitely the wrong solution.)
Luckily I had enough people who loved me and a good friend who saved my life.
The last time I was in the ward. I made a promise to my dad to stop drinking and went to rehab. I have been sober now for 10 years.
The last 10 years I have remarkable strides in understanding that EVERYTHING that has been plaguing me my entire life has been associated with the inability to break down Fructose and having intolerance to Histamines.
That’s right, every damn thing. So much lost time, so much suffering do to the ignorance of high paid drug lords. The so called doctors.
I am sitting here today. Pain free, mind clear, on NO medication, no drugs, no alcohol, a free sole.
I have a family, a successful business, and everyday I am continually tweaking and discovering new foods I can eat.
So I wrote all this sad shit for the one or two people who might actually read this who are smart enough to listen to your own body. Make your own moves and take control of your taste buds, your cravings and make serious change to your life.
Done with my soap opera.
lowhistamineeats says
First off, I am so sorry that you've had so many terrible experiences in the medical system. Unfortunately that seems to be becoming the norm for people like us, but I am glad that you've found some parameters of your mysterious illness. I'm also grateful there are so many people like your friend out in the world, who choose to save us when we're at our lowest. But wow... fructose and histamine. Those are two very prevalent and often-misunderstood substances! I hope you continue to find these new food options each day, and thanks for sharing your story, Adam.
Lyyli Esther says
@Adam,
Interesting story
I get anger and leaving job after job because of altercations. Also irrational anger at my husband or anyone. Recently i found out i am allergic to many things and ive had an allergy cough lasting on/off for 15 years. Now im discovering how mood and allergies and histamine are all connected. I did allergy food test with doctor and i am also allergic to Nickle which is in a lot of foods that also contain histamine.
Im new to this (reading about histomine)but your story helps me peirce together what also could be wrong with me.
Rose says
@Adam,
Thank you so much for this post! I am new to learning about H.I. I’m still in my first week of learning what too and not to eat (sooo glad I found this site!). Reading that it could be the issues to my mood swings is really resonating with me. My adult son also suffers mood swings and it gives me something to suggest to him. I also quit drinking a year and half ago and it helped some but not all symptoms. Thank you again for your post.
Max says
Your response had me going back to re-read the original comment-- thank you again, Adam, for sharing your journey! I hope more & more people realize that some of the increasing prevalence of anxiety, depression, and mood swings around the world has only worsened in congruence with our changed diets & lifestyles, and that doctors can get through to their patients about dietary changes for those who are struggling so much with so many symptoms affecting so many different systems at once. But it's hard to change our diet habits, and can feel impossible, at times.
Martha says
@Adam,
Thanks for posting. I’ve dealt with a lot of neurological problems dew working with heavy metals and then in turn that made me sensitive to a lot of foods. I’m figuring out it’s possibly high histamine foods that are the culprit. It’s a tough road. Definitely getting better though.
Steve says
@Adam, vraiment content pour toi😊😊... possible d'avoir qlq conseil sur quoi manger
Ellie says
HI Adam, you story resonated with me - I became seriously physically and mentally ill when we moved to a warm country and fruit and vegetables consumption went up. I also have a serious mould allergy, so no house plants and house has to be meticulously mould free & try to keep humidity low. I had mental health problems from age ten to 44, when I went low histamine & they dissapeared within a month. No more crippling depression, no more psychosis, no more OCD, no more self destruction. There is a website that has helped me massively called Fedup.com.au because you can be reacting to so much more than just histamine -I react to salicylates also. The website shows how to do an exclusion diet and then introduce food groups or individual foods after a period of time to see what you are reacting to. I am still on restricted diet as I have just been diagnosed with sarcoidosis, so here begins another battle. It is closely linked with mould and also food intolerance.
Lorri says
Right now, I take Benadryl or Allegra to keep from flare-ups. Also, eating more antihistamine foods.
Max says
I've had to be on a daily antihistamine for the last 5 or 6 months, thanks to an allergy to my boyfriend's cats, and I've found it to be super helpful! I was skeptical before, and I don't take one when we're away for the weekend, but it's a solid tool to keep in your tool belt. I'm glad you've found things that work for you!
John Morrisom says
Thank you for your blog, I feel better equipped to handle my allergies that primarily from food, secondarily pollen, dust, etc. I found that my gut health is a major influence to the all the bodily systems, and I have been focused on balance of the flora. I have been doing intermittent fasting as well. All the best and God Bless you.
Max says
I'm very glad to have offered any help, but all the work is on you. You've got this! Thank you for your kind comment, John.
Lucy vozila says
Thank you for all the information about histamine intolerance It has been very helpful. Just wanted to ask you are there any probiotic supplements that can restore my unhealthy gut and help with histamine intolerance.
Max says
There are definitely probiotics out there formulated with HIT in mind, but because I'm not a doctor, I stay away from speaking on those topics (and I've never tried any myself). I'd check over on Mast Cell 360 for some insight into probiotics, however, because I think she has a lot more data and anecdotes on that topic on her site. Glad to have been of help, Lucy, and I hope you continue to get more answers & healing coming your way!
Nicole says
Hi there, thank you so much for your hard work (and probably a lot of personal trial and error) in compiling this list to help the rest of us. I have just started having having troubles this year, apparently going through menopause and low oestrogen is a time of life when it’s common to have histamine reactions even if you’ve never had them before (mine manifest in hives all over my neck and collarbone area). I really appreciate your list as a starting point, and will follow your 3 step advice on easing into a different way of eating. Thank you thank you 🙏 Nicole
Max says
I'm so sorry you're dealing with this, Nicole, but I hope this list (definitely a lot of research, and trial & error!) helps you stabilize and find some normality in this new stage in life. My mom had to have an emergency hysterectomy and dropped suddenly into menopause, so I know that it can be overwhelming, to say the least. Sending hugs & soothing thoughts!
Lee says
I have coeliac disease and multiple food intolerances. Recently diagnosed with hay fever and recommended to go on a low histamine diet. Unfortunately it's leaving very limited food options. I would be grateful to hear from anyone with multiple food intolerances and sharing in whatever has worked for them. Kind regards from Lee in New Zealand.
Bill says
Hi Max,
I just wanted to say THANK YOU for the work you have put into this site. I had been to allergists and dermatologists with no luck, and was struggling for many months with itching skin that would become debilitating about once a week, before I found this site. I had tried tampering with my diet over the course of those months with no luck, but after finding your lists, I was able to clear up in one week! I am so grateful. If you use Bitcoin, I would love to send you some as a thank you and to support your work on this site. Feel free to email me.
Thank you!
Max says
That's very kind of you, Bill. I'm sorry you were dealing with that, but I'm so glad you've been able to heal & manage that through diet. But my favorite part about running this site it that every post makes this info just a little bit more accessible to everyone— please feel free to donate a little something in my honor, however!
Dorothy says
Thank you for this informative site. I am just learning what has been causing my chronic headaches. First discovering the impact of gluten but when being gluten free didn’t resolve the headaches completely, I realized histamine was also impacting my health.
I started drinking bone broth and then meat broth (after realizing bone was high in histamine) because I read they can heal leaky gut. I started making my own meat broth, not cooking more than 4hrs, but since I started drinking it and not eating histamine foods, my headaches have not improved. Does it take some time to have an impact?
Can you tell me, if I use a dried powder form of bone broth, will it be high in histamine? The powder from would be so much easier than making my own. I know that bone broth is high in histamine but wonder if the dried form is lower in histamine.?
Thank you
Max says
Hi, Dorothy! I'm not a doctor, so this is just from my personal research, but powdered anything is going to be higher in histamine due to the processing required, but bone broth regardless is VERY high histamine. If you're looking to heal your gut, I recommend asking your doctor about l-glutamine-- it's slightly excitatory, so try to take it first thing in the morning at least an hour before eating. But l-glutamine is one of the main components in bone broths, besides collagen, which makes them so healing for the gut. I've been taking it on-and-off for the last few years and it always helps get my stomach back into gear. It comes in a white powdered form, and I recommend buying a high quality brand and taking it in water rather than a pill of some kind, so it has more immediate contact with the lining of your gut. I'm sorry you've been dealing with all this, but I'd swap the bone broth for the glutamine and give it at least a week alongside the low histamine diet!
Jennifer Chadwick says
I just want to get a list of low histamine foods, not sign in anywhere, just a list. How do I get this?
Max says
There's a link to a list in the menu-- there's no need to sign up for anything. Just click the words 'Low Histamine Foods List' in the site menu.
Christina says
Hi,
I’ve started a low histamine diet yet I also need protein. Would any meat be okay as long as it is fresh? Thanks!
Max says
Hi, Christina! I'm not a doctor, but from my own 3 years of experience and extensive research, the fresher the meat, the better. Freshly frozen is even better. While you can get most of your protein from seeds, nuts, and most vegetables & legumes, meat can be a safe part of a low histamine diet. It's just important to freeze the leftovers to slow any development of excess histamine.
Christina says
@Max,
Thank you so much for the help. I buy organic grass fed beef and everything is frozen right away. Same goes with my chicken. I am not a big fish eater. I have heard to stay away from nuts which is harder for me as well because I love them all. I appreciate the advice. Thanks again.
Max says
It's my pleasure, Christina! And I would soak & dry your nuts before eating them (lessens their irritation to your stomach), and test each one individually starting with macadamia & pistachios, but I and most people I speak with actually seem to do fine with nuts and seeds (peanuts being the only potential exception).
Leslie says
@Christina, I have found that only certain nuts bother me (cashews and almonds). But I love pecans. If I toast them, it changes something about them and makes them more tolerable. I believe the same is true of peanuts, though I only do that in moderation. Peanut butter bothers me, maybe because it's a lot of peanuts squeezed into a tablespoon! Also I do well with pistachios, though not my favorite.
Sue says
Thank you! This is helpful - sort of. I am confused because I see some things on this Anti-Histamine list that according to the SIGHI list, as well as other sources, are actually high histamine or histamine-liberating foods. So how can they be both? Kiwi, raspberry, pears, stinging nettle, cumin... just to name a few. This is challenging to sort out!
Max says
Hi, Sue! I understand your confusion— there are a lot of different lists which categorize things differently based off of different sources (or altogether hearsay). This list is based off of a combination of the research of Naturopath Beth O'Hara at MastCell360 plus more individual research into all of the foods on her list which are contradicted by the SIGHI list or vice versa. Overall I found that her reasoning and contextualization of each food holds up much better under scrutiny than SIGHI's, but I know that theirs is more popular in Europe. In the end, regardless of 'histamine-liberating' foods
In the end, different lists take into count different factors: whether any patient or person has ever reported reacting to that food, substances in those ingredients which may trigger a histamine response indirectly (not that same as the idea of 'histamine liberators'*; see below), effect on DAO, whether they contain histamine-like substances, actual histamine levels (which vary by age of foods), and irritation potential (like in the case of hot peppers). The foods you've named are all, in balance, actively antihistamine— this means that they're all naturally low in histamine and also bring other histamine-clearing plant chemicals to the table.
Each of those specific foods has been often identified as a 'histamine liberator,' a term which alleges that certain foods “release” histamine from other foods. The theory is based on chemical-isolating studies done in the 1950’s and ’60’s, which found that some participants experienced histamine release when they consumed specific foods (all of which were otherwise known to contain low levels of histamine). Although this idea of histamine liberators has since proliferated, no recent studies have been done to try to replicate these results. Yet from those studies alone, dozens of foods have been added to the SIGHI high histamine list, and many people continue to avoid them.
Even the man who runs SIGHI (who, I might add, is also not a medical professional) notes in his FAQ that: "Histamine levels can increase dramatically over time, by several orders of magnitude, especially in perishable foods. The histamine content often depends less on the type of food and more on other factors such as hygiene, processing method, age or degree of ripeness, storage time and storage conditions. For example, the end of the fish that sticks out of the ice at the counter should have a higher histamine content than the end that is stuck in the ice."
So yes, long story short; there are many different foods lists and every single person will tolerate different foods. It's important to initially follow an elimination diet and slowly add in just one food every other day. But when looking for the extra helpful foods that will help balance out too much histamine from the start, the power is in the plants. The issue can also sometimes be in the plants themselves (like with lectins & oxalic acid), but for the most part you'll find that fruits and vegetables will be well-tolerated and helpful for people suffering from histamine issues. If you're wary of a specific food, I'd recommend reading some studies from Google Scholar regarding the actual benefits and histamine levels of certain foods.
Pamela Terrell says
Thank you so much for this detailed and most helpful explanation! Figuring out which list to follow has been confusing.
Max says
My pleasure, Pamela! It sucks that it's so confusing, but it's 100% worth it once you figure out what works for you.
PThompson says
Have got a rash after taking nettle tea could be hives taken antihistamine tablets but has not cleared it started on ginger and more vitamin c but still comes and goes any ideas of what else to take
comes and goes after
Max says
P,
For one you may want to stop taking the nettle tea if it seems to bother you, but it could be that you're allergic to the nettle, or experiencing oral allergy syndrome (allergic cross-reaction to a substance related to nettle), or even histamine intolerance or MCAS. I'd recommend you talk to your doctor about testing for MCAS and finding an immune-stabilizing medicine or supplement to help you in the short-term.
-Max
Diana kennedy says
Love the list of foods.
Max says
Thanks, Diana! I'm glad you're finding it helpful.
gwen says
I am glad I found your blog. As I am menopause, I have noticed I am having an allergy reaction to Cinnamon, Pineapple, Sea Salt, Grapefruit (not oranges or tangerines). Immediately when I eat any of those, I get congested. My body has really changed. I am hyper sensitive to environment changes also etc. I am now looking at anti inflammatory diet to see what foods from this group can help. I'll check out your list and start seeing what works for me. Thank you.
Max says
I'm so sorry you're dealing with all that; the changes during menopause can certainly affect your immune system. I hope working more of these foods into your diet makes a big difference for you, Gwen!
Elina says
Hello there! Thank you so much for sharing this valuable information. My son is 5 months old and still exclusively breastfed. Around 3 months old, he started getting eczema on his elbows and face. At some points his skin got really red and cracked and I had no idea what was going on. Coconut oil helps topically as well as Dove Baby Eczema Care with colloidal oatmeal. All that said, I realized it’s a gut issue and not a topical issue. First we thought our son had a latex based allergy to foods such as peppers, avocados, bananas, tomatoes. My husband gets a bound stomach whenever he eats those food - he has a latex allergy. Then I learned about histamines and I think that’s what’s going on with my son. I recently heard about the GAPS diet and purchased Sally Fallon Morrell’s Nourishing Traditions Book for Baby and Child Care. Just got it today. However, she notes in there that pregnant and nursing mothers should not do the GAPS diet since it’s a detox diet of sorts. I’m confused about broths - the GAPS diet promotes bone broth but I found out here in the comments that broths are high in histamines. The appendix in the book doesn’t mentions histamines so I didn’t see any correlation there. I’m at a loss as to what to do. I’ll keep reading the book to glean more knowledge. I’ve also noticed that my sons eczema clears up after he has bowel movements. Around 2-3 months old, he started having very infrequent bowel movements, like once a week, or ten days, even once every two weeks. My husband and I read online that infrequent bowel movements are normal for breastfed babies. But the book I just got states every day or every couple days is healthy. My sister also mentioned trying Moringa. I’ve also heard of the two probiotic strains for babies. I’ve learned helpful info from Dr Ana Maria Temple’s instagram but haven’t purchased her course ($500). 😬 any ideas? Much appreciated. Thank you!
Max says
Elina,
I want to make it very clear here that I am not a doctor, and anything I say here should be talked about between you & your doctor. That said, what you're going through is certainly overwhelming and confusing and surely frustrating. It sounds possible that your son is dealing with histamine issues (lowhistaminebaby.com may be a better source for personal experience with breastfeeding a histamine intolerant child), and indeed, a GAPS diet would make that worse.
He could also be dealing with histamine issues and one or more other complicating issues— in which case, bone broth can be both healing and irritating at the same time, and should be avoided until the histamine is under control, and then reintroduced very slowly. L-glutamine for a short a time may be good, as well. Very few books mention histamine at all, as it's only relatively recently been looked at more closely for all the various symptoms it plays a role in causing, but it also sounds like it could be celiac, especially with the constipation issues.
Please do NOT introduce any herbs or probiotics to your baby until you've thoroughly discussed it with his PCP. This is the time when his gut is being colonized with healthy bacteria, but there's still such a thing as too much of a good thing, and you want to introducea healthy balance. If he's already having gut issues, you want to tread carefully here. You following a low histamine diet while breastfeeding should make a difference pretty quickly if that's what ails him. I can't speak to that course (that price is outrageous!), but unless it specifically mentions histamine, it's unlikely to have much info on it. So I'd start on a low histamine diet right now and give it a week, see if it starts to calm his symptoms. I have a sample diet on the site, and it explains why each food is on & most are off the diet, but if it's helping after 5-7 days, you're probably on the right track.
Sending big hugs; this is an incredibly stressful thing you're all going through!
-Max
Elina says
@Max, thank you so much for your detailed and timely response. I can’t tell you how helpful it is to have a resource like your website and the community you’ve built here. It doesn’t feel like walking in the dark anymore!
Unfortunately we haven’t had much luck finding a doctor who isn’t part of the bigger medical system and has to follow certain rules in their practice. So we were on our own in this journey until now when I can at least identify with others in the comments.
I’m quite sure now a histamine imbalance is the main issue even after just a couple days. Two days ago I had a peanut butter honey sandwich for dinner - didn’t look up peanut butter on the food list. Later that night my son woke up multiple times with a flare up of eczema on his face and very uncomfortable. The only food I’d eaten differently that day was the peanut butter. Sure enough, I looked it up the next morning, and peanuts are very high in histamines. Now I’ve printed off the food lists from your site as well as the Mast Cell 360 site. What an amazing tool for me to have in the kitchen now. I’ve looked at your sample diet - thank you! I started it yesterday with what I had on hand and the eczema on my son’s face is calming down.
I’m hopeful! I’m not bewildered at eating any food now and not knowing what to expect. God bless you and thank you for the work you do.
Max says
That's so sweet of you! It's kind comments like yours which make up for all the rude, thoughtless ones, most of which get dropped automatically into spam these days (thankfully!). I can as you've read, unfortunately very much relate to the frustration and scariness of it all, especially in relation to the issues finding a knowledgeable doc, much less a timely one. But I'm so glad you're (both) already starting to see improvement, and remember that the histamine content in foods can vary, so once he's calmed down, you can start to reintroduce more healthy whole foods that will help him build up a strong immune system of his own and hopefully grow out of the issues he's having now. Again, I'm not a doctor & I hope you're able to find one who really listens to what you're dealing with, but having parameters for at least which foods DON'T bother him should make moving forward easier.
I had epilepsy for several years as a kid, with the first seizure at age 2, and as I start to look towards hopefully becoming a mother myself, I can't imagine the fear and worry that put my parents through. But I can say that they never showed that worry to me, and as a result I really don't remember being afraid of it all, because they showed such strength and conviction that it would all work out. Your son is young now, but once he's old enough to understand, he'll be glad he got so lucky as to have parents like you two. Sending big hugs, and strength for whenever you feel like you need some.
Ellie says
HI Elina, I tried the GAPs diest some years ago before I realised I was histamine & salycylate intolerant, It made me extremely ill, I persisted with it for a week and was bed ridden from it. eventually I became so ill I stopped eating and only only water the sysmptoms began to subside - after 12 hours I managed to drag myself to the computer and type in "whats wrong with the GAPs diet?" A diet I did find useful was "Breaking the vicious cycle" and the RPAH (Royal Prince Alfred Hospital diet) which you can find the details of on the website Fedup.com.au - it is a pretty thorough site which takes into account food additives, not all are listed on the labels. Apart from this educate yourself on what is done to food when it is processed. I think many people react to more than just histamines. Joanna Blythman has written extensively about the food industrys dirty secrets - her books Swallow this, Bad food Britain, what to eat I have found very helpful. there are also numerous documentries on youtube exposing the food industry - no wonder so many people are so ill. I have found that eliminating things BEFORE adding herbs or treatments gives a much clearer picture of what you are reacting to. Also checking your pulse to see if it goes up suddenly and then just as suddenly drops after eating food - if it does this it is usually an indication that your body is not liking something.
Gina says
Great information very helpful thank you
Max says
My pleasure, Gina!
T-Pain says
Andrew Huberman introduced me to Spirulina, which there are actual studies conducted proving antihistamine benefits. I was finally able to smell again after months of a stuffy, inflamed nose! Looking forward to incorporating more foods from your list.
Max says
Thanks, T! Glad you've found it helpful. The Huberman Podcast is always a great listen.
Ellie says
thankyou so much for your website, it is very helpful and informative. One of the biggest things I have done to reduce my food reactions is to get rid of sugar - its destructiveness is second to none and it is literally in everything. I also wonder if some of my histaimne issues have been caused by the 60+ courses of antibiotics I have been prescribed over 40 years. Damage the gut and the whole body suffers. There is another thing I have discovered with histamine intolerance - dont get dehydrated, if you have an acute reaction so can some time "dilute" the reaction by drinking a pint or more of water. I have had in the past reversed severe sudden onset hives and also an anaphylaxis reaction by drinking 2 litres of water - I add salt so I dont lose electrolytes. I would add anaphylaxis is serious and strongly suggest you should seek medical assistance however if you are in the middle of nowhere have no phone signal, drinking water to help flush out the histamine could help to save you. I have the type where I dont go into shock, I become unconscious then wake up very groggy - but not with the increased water. This leads me to belive that folk with histamine issues should keep tab on how much water they drink in a day and ensure you are drinking enough. I use sunshine salt (full of minerals) in the water for minerals. There is also good arguement for regular exercise, yoga, thai chi, meditation and getting out in nature will help a lot.
Max says
Oh wow, Ellie, you've been through a lot to have gleaned so many useful nuggets about caring for ourselves! For those of us with MCAS, there's definitely a connection as well to POTS, a condition which is highly affected by hydration status and electrolytes, so that's very interesting what you've found works for you; I've certainly never heard of it anywhere else, but I'm forever grateful that I've never had an anaphylactic reaction to anything, as well. Antibiotics absolutely wipe out gut bacteria and allow whatever happens to get in first to take up residence, which is why doctors are SUPPOSED to tell you to follow a strict healthy diet for the few weeks after and during a course, so as to encourage growth of 'good' bacteria. I'm so sorry you've had all these terrible experiences, but I'm glad you've made it to this point here with us, where you've found a diet that works for you.I'll have to check out sunshine salt-- I know that tai chi and meditation have been absolute saviors for my mental health. Thank you for sharing so much of your story!
Jan says
Do you ever give moral support? I just came down with what I believe is high histamine due to drinking the popular powdered bone broth the last eight months. I sure have a bunch of the symptoms. My doctor has never heard of it as I read is pretty common and I feel so bad. Don’t know what to do or where to go except for posts like yours. Thank you.
Max says
I'm so sorry you're dealing with all of that, Jan; it certainly can feel very debilitating and isolating, especially if your doctor isn't sure how to advise you. But I'm not quite sure what you mean by 'moral support'-- could you elaborate?