Low histamine diet

Histamine

Histamine is a natural chemical in the body. It helps with digestion, immunity, and sleep. It’s also found in some foods.

The body breaks histamine down with an enzyme called diamine oxidase (DAO). If DAO is low, histamine builds up. This can cause allergy-like symptoms, known as histamine intolerance.

Common symptoms

  • Headaches or migraines

  • Blocked or runny nose

  • Flushing or redness

  • Itchy skin, hives, or eczema

  • Fatigue

  • Bloating, nausea, or diarrhoea

  • Irregular heartbeat or low blood pressure

  • Menstrual pain or irregular cycles

Symptoms that ease after avoiding high-histamine foods for a few weeks may suggest histamine intolerance.

Supporting histamine balance

From a naturopathic view, histamine issues often come from gut problems, poor detoxification, or stress.

Supporting the body means:

  • Reducing histamine from food and environment

  • Improving gut health and DAO function

  • Supporting liver detoxification

  • Managing stress and inflammation

Foods to limit or avoid

Fermented or aged foods

Sauerkraut, kimchi, kombucha

Aged cheese such as cheddar or parmesan

Cured meats such as salami, ham, or bacon

Soy sauce, vinegar, miso, tempeh

Wine, beer, cider

Certain fruits and vegetables

Tomatoes, eggplant, spinach

Avocado

Citrus fruits

Strawberries, cherries, pineapple, banana, papaya

Fish and seafood

Tuna, mackerel, sardines, anchovies, herring

Shellfish, unless freshly caught

Other foods

Chocolate or cocoa

Nuts such as walnuts, cashews, pistachios

Legumes such as chickpeas, lentils, soybeans, peanuts

Tea, coffee, alcohol

Leftovers or slow-cooked meats

Foods that are lower in histamine

Protein

Freshly cooked chicken, turkey, lamb, beef

Fresh fish such as trout, hake, or sole

Eggs

Vegetables

Carrot, courgette, cucumber, lettuce, kale, broccoli, cauliflower, beetroot, pumpkin, sweet potato

Fruits

Apple, pear, mango, watermelon, blueberry, cantaloupe, grape

Grains and carbs

Rice, oats, quinoa, millet, buckwheat, gluten-free bread or pasta

Dairy and alternatives

Fresh pasteurised milk, ricotta, cream cheese

Coconut, rice, or oat milk

Fats

Olive oil, coconut oil, flaxseed oil

Drinks

Water, coconut water, rooibos tea, chamomile tea

General tips

  • Eat food soon after cooking

  • Freeze leftovers right away

  • Avoid fermented food and old leftovers

  • Keep your gut healthy

  • Manage stress with simple breathing or gentle movement

  • Support your liver with foods like beetroot, greens, and lemon water

  • Nutrients that may help DAO include vitamin C, B6, copper, and magnesium

Key points

  • Histamine intolerance means your body struggles to break histamine down

  • Eat simple, fresh meals and avoid aged or fermented foods

  • Support gut and liver function for long-term support

  • Reintroduce foods slowly to find what you tolerate

Marco Caspani

Last update 09/10/2025

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