A plain list: histamine level for each food, whether it releases histamine, and whether it blocks the DAO enzyme that clears it. Filter by level or search a food. Ratings follow the Swiss SIGHI compatibility list.
61
Foods rated in this list
3
Levels: high, moderate, low
1,200
Foods rated inside the app
SIGHI
The list ratings follow
61 of 61 foods
Food
Category
Histamine
Notes
Aged Cheddar Cheese
Dairy & Cheese
High
High in histamine — best avoided on a low-histamine diet.
Parmesan Cheese
Dairy & Cheese
High
High in histamine — one of the most concentrated sources.
Fresh Mozzarella
Dairy & Cheese
Low
Low in histamine when very fresh — one of the safer cheeses.
Ricotta Cheese
Dairy & Cheese
Low
Generally low in histamine when fresh.
Cream Cheese
Dairy & Cheese
Low
Usually low in histamine — a fresh, mild option.
Butter
Dairy & Cheese
Low
Low in histamine and well tolerated.
Plain Yogurt
Dairy & Cheese
High
High in histamine — yogurt is a fermented dairy product.
Kefir
Dairy & Cheese
High
High in histamine — a fermented, probiotic drink.
Sauerkraut
Fermented Foods
High
Very high in histamine — a top food to avoid.
Kimchi
Fermented Foods
High
Very high in histamine — best avoided.
Kombucha
Fermented Foods
High
High in histamine — fermented and best avoided.
Miso Paste
Fermented Foods
High
High in histamine — a fermented soybean paste.
Tempeh
Fermented Foods
High
High in histamine — tempeh is fermented soy.
Natto
Fermented Foods
High
Very high in histamine — a strongly fermented food.
Soy Sauce
Fermented Foods
High
High in histamine — a fermented condiment to limit.
Salami
Meat & Poultry
High
Very high in histamine — cured and aged.
Prosciutto
Meat & Poultry
High
High in histamine — a long-cured ham.
Bacon
Meat & Poultry
High
High in histamine — cured and often smoked.
Fresh Chicken Breast
Meat & Poultry
Low
Low in histamine when fresh — a reliable staple.
Fresh Ground Beef
Meat & Poultry
Moderate
Low when very fresh, but rises fast — handle with care.
Fresh Turkey
Meat & Poultry
Low
Low in histamine when fresh.
Canned Tuna
Fish & Seafood
High
High in histamine — canned fish is a classic trigger.
Smoked Salmon
Fish & Seafood
High
High in histamine — smoked and cured.
Sardines
Fish & Seafood
High
High in histamine — oily and usually canned.
Anchovies
Fish & Seafood
High
Very high in histamine — salted and aged.
Mackerel
Fish & Seafood
High
High in histamine — a fast-spoiling oily fish.
Fresh Cod
Fish & Seafood
Moderate
Tolerable only when extremely fresh or frozen-at-sea.
Tomatoes
Vegetables
High · liberator
High in histamine and a histamine liberator — avoid.
Spinach
Vegetables
High
High in histamine — a surprising leafy-green trigger.
Eggplant
Vegetables
High
High in histamine — best avoided.
Avocado
Vegetables
High
High in histamine — often poorly tolerated.
Zucchini
Vegetables
Low
Low in histamine — a versatile safe vegetable.
Broccoli
Vegetables
Low
Low in histamine — a safe everyday green.
Carrots
Vegetables
Low
Low in histamine — well tolerated raw or cooked.
Sweet Potato
Vegetables
Low
Low in histamine — a filling, safe carbohydrate.
Cucumber
Vegetables
Low
Low in histamine — refreshing and safe.
Cauliflower
Vegetables
Low
Low in histamine — a flexible safe vegetable.
Strawberries
Fruits
Moderate · liberator
A histamine liberator — low in histamine but still a trigger.
Oranges
Fruits
Moderate · liberator
A citrus histamine liberator — commonly a trigger.
Lemon
Fruits
Moderate · liberator
A citrus histamine liberator — use with caution.
Pineapple
Fruits
High · liberator
High-histamine and a liberator — best avoided.
Banana
Fruits
Moderate · liberator
A histamine liberator — tolerance varies a lot.
Apple
Fruits
Low
Low in histamine — a reliably safe fruit.
Pear
Fruits
Low
Low in histamine — gentle and well tolerated.
Blueberries
Fruits
Low
Low in histamine — a safe berry option.
Mango
Fruits
Low
Low in histamine — generally well tolerated when fresh.
Pomegranate
Fruits
Low
Low in histamine — a refreshing safe fruit.
Red Wine
Alcohol
High · DAO blocker
High in histamine and blocks DAO — a top trigger.
Beer
Alcohol
High · DAO blocker
High in histamine and blocks DAO — best avoided.
Champagne
Alcohol
High · DAO blocker
High in histamine and blocks DAO — a common trigger.
Vinegar
Pantry & Condiments
High
High in histamine — a fermented hidden trigger.
Chocolate
Pantry & Condiments
Moderate · liberator · DAO blocker
A liberator that also blocks DAO — commonly a trigger.
Walnuts
Nuts & Seeds
Moderate · liberator
A histamine liberator — often poorly tolerated.
Cashews
Nuts & Seeds
Moderate · liberator
A histamine liberator — a common trigger.
Peanuts
Nuts & Seeds
Moderate · liberator
A histamine liberator — handle with caution.
White Rice
Grains
Low
Low in histamine — a dependable staple carbohydrate.
Quinoa
Grains
Low
Low in histamine — a safe protein-rich grain.
Black Tea
Drinks
Low · DAO blocker
Low in histamine but blocks DAO — limit it.
Green Tea
Drinks
Low · DAO blocker
Low in histamine but a DAO blocker — best limited.
Rooibos Tea
Drinks
Low
Low in histamine and DAO-friendly — a safe hot drink.
Eggs
Eggs
Low
Cooked eggs are low-histamine; raw egg white can be a liberator.
Ratings follow the Swiss SIGHI food compatibility list and mainstream histamine-intolerance guidance, rated conservatively where sources disagree. Reference data, not medical advice.
Histamine forms after the animal dies, and keeps forming as the flesh sits. Fresh fish cooked promptly is low; the same fish tinned, cured, or left over is not. Freshness matters more than species.
A food low in histamine that prompts mast cells to release it — strawberries, citrus, chocolate, shellfish. Avoiding only high-histamine foods and still reacting is usually explained by these.
DAO is the enzyme that breaks histamine down in the gut. Alcohol, black and mate tea, and energy drinks inhibit it, so histamine from other foods clears more slowly.
Ratings are conservative and generic; tolerance is individual and depends on the daily total, DAO activity, and freshness. The list is a starting point for elimination, not a verdict on a single food.