Histamine Foods List: High & Low Histamine Foods
Use this histamine foods list to see at a glance which everyday foods are high or low in histamine, which are histamine liberators, and which block the DAO enzyme. Tap any food for the full explanation and lower-histamine swaps.
High-histamine foods to avoid
These foods are high in histamine, act as liberators, or block DAO โ the main ones to limit.
๐ง Aged Cheddar Cheese
High in histamine โ best avoided on a low-histamine diet.
๐ง Parmesan Cheese
High in histamine โ one of the most concentrated sources.
๐ฅ Plain Yogurt
High in histamine โ yogurt is a fermented dairy product.
๐ฅ Kefir
High in histamine โ a fermented, probiotic drink.
๐ฅฌ Sauerkraut
Very high in histamine โ a top food to avoid.
๐ฅฌ Kimchi
Very high in histamine โ best avoided.
๐ต Kombucha
High in histamine โ fermented and best avoided.
๐ฒ Miso Paste
High in histamine โ a fermented soybean paste.
๐ซ Tempeh
High in histamine โ tempeh is fermented soy.
๐ซ Natto
Very high in histamine โ a strongly fermented food.
๐ซ Soy Sauce
High in histamine โ a fermented condiment to limit.
๐ฅฉ Salami
Very high in histamine โ cured and aged.
๐ฅฉ Prosciutto
High in histamine โ a long-cured ham.
๐ฅ Bacon
High in histamine โ cured and often smoked.
๐ Canned Tuna
High in histamine โ canned fish is a classic trigger.
๐ Smoked Salmon
High in histamine โ smoked and cured.
๐ Sardines
High in histamine โ oily and usually canned.
๐ Anchovies
Very high in histamine โ salted and aged.
๐ Mackerel
High in histamine โ a fast-spoiling oily fish.
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Tomatoes
High in histamine and a histamine liberator โ avoid.
๐ฅฌ Spinach
High in histamine โ a surprising leafy-green trigger.
๐ Eggplant
High in histamine โ best avoided.
๐ฅ Avocado
High in histamine โ often poorly tolerated.
๐ Strawberries
A histamine liberator โ low in histamine but still a trigger.
๐ Oranges
A citrus histamine liberator โ commonly a trigger.
๐ Lemon
A citrus histamine liberator โ use with caution.
๐ Pineapple
High-histamine and a liberator โ best avoided.
๐ Banana
A histamine liberator โ tolerance varies a lot.
๐ท Red Wine
High in histamine and blocks DAO โ a top trigger.
๐บ Beer
High in histamine and blocks DAO โ best avoided.
๐ฅ Champagne
High in histamine and blocks DAO โ a common trigger.
๐ซ Vinegar
High in histamine โ a fermented hidden trigger.
๐ซ Chocolate
A liberator that also blocks DAO โ commonly a trigger.
๐ฅ Walnuts
A histamine liberator โ often poorly tolerated.
๐ฅ Cashews
A histamine liberator โ a common trigger.
๐ฅ Peanuts
A histamine liberator โ handle with caution.
โ Black Tea
Low in histamine but blocks DAO โ limit it.
๐ต Green Tea
Low in histamine but a DAO blocker โ best limited.
Low-histamine foods that are usually safe
Low in histamine and generally well tolerated when fresh.
๐ง Fresh Mozzarella
Low in histamine when very fresh โ one of the safer cheeses.
๐ง Ricotta Cheese
Generally low in histamine when fresh.
๐ง Cream Cheese
Usually low in histamine โ a fresh, mild option.
๐ง Butter
Low in histamine and well tolerated.
๐ Fresh Chicken Breast
Low in histamine when fresh โ a reliable staple.
๐ฆ Fresh Turkey
Low in histamine when fresh.
๐ฅ Zucchini
Low in histamine โ a versatile safe vegetable.
๐ฅฆ Broccoli
Low in histamine โ a safe everyday green.
๐ฅ Carrots
Low in histamine โ well tolerated raw or cooked.
๐ Sweet Potato
Low in histamine โ a filling, safe carbohydrate.
๐ฅ Cucumber
Low in histamine โ refreshing and safe.
๐ฅฆ Cauliflower
Low in histamine โ a flexible safe vegetable.
๐ Apple
Low in histamine โ a reliably safe fruit.
๐ Pear
Low in histamine โ gentle and well tolerated.
๐ซ Blueberries
Low in histamine โ a safe berry option.
๐ฅญ Mango
Low in histamine โ generally well tolerated when fresh.
๐ Pomegranate
Low in histamine โ a refreshing safe fruit.
๐ White Rice
Low in histamine โ a dependable staple carbohydrate.
๐พ Quinoa
Low in histamine โ a safe protein-rich grain.
๐ต Rooibos Tea
Low in histamine and DAO-friendly โ a safe hot drink.
๐ฅ Eggs
Cooked eggs are low-histamine; raw egg white can be a liberator.
Also on a restricted diet for gut symptoms? Many of these foods rate very differently for FODMAPs โ see the FODMAP foods list for IBS.
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JustAddTofu rates 1,200+ foods for histamine, histamine liberators, and DAO blockers โ free on iOS, with voice logging in 99+ languages and no account required.
Histamine ratings are based on the Swiss SIGHI food compatibility list and general low-histamine dietary guidance. Histamine tolerance is individual โ this is general information, not medical advice.