Question 1

What is the Tolerance low histamine food list?

Accepted Answer

It is a free, open source guide that sorts foods into three histamine accumulation bands: low, moderate and high. It is designed to help you make more informed choices about your diet. It is not a diagnostic tool and it is not medical advice.

Question 2

How does histamine accumulate in food?

Accepted Answer

Histamine builds up in food due to a variety of factors, including freshness, growing conditions, storage and processing. Because of this it is not possible to create a completely accurate list of foods to eat and to avoid, and the same meal will have different histamine levels from one day to the next.

Question 3

What do low, moderate and high histamine accumulation mean?

Accepted Answer

Low accumulation: These form the basis of a low histamine diet and are generally well tolerated when fresh and minimally processed. Freshness has a large impact, so eat everything as fresh as possible, or chill or freeze it to preserve freshness. Moderate accumulation: These may be tolerated in small amounts depending on individual sensitivity. For some people with DAO deficiency it may be appropriate to take diamine oxidase supplements to help break down the histamine in these foods. High accumulation: These are most likely to trigger reactions and are usually avoided on a low histamine diet. Many are labelled as gut health superfoods, which makes general advice online feel contradictory when you have histamine intolerance.

Question 4

How long should I follow a low histamine diet?

Accepted Answer

A low histamine diet should be followed for a short period of time under the supervision of a qualified nutritional practitioner. Individual tolerance levels vary, and long term restriction carries its own risks because some essential nutrients are naturally scarce in low histamine foods.

Question 5

Is this food list medical advice?

Accepted Answer

No. "None listed" means no food in that group appears in that band in this guide. It is not a guarantee and it is not medical advice. Where a band needs a different deep dive, a second guide link sits inside that cell. Always personalise your diet with a qualified practitioner.

Question 6

Can I download the low histamine food list as a PDF?

Accepted Answer

Yes. A PDF version you can print, stick on the fridge, or take on holiday with you. The download is free and requires no sign up.

Question 7

Does freshness change how much histamine is in a food?

Accepted Answer

Yes, and it is one of the largest factors. Low accumulation foods are generally well tolerated when fresh and minimally processed, so eat everything as fresh as possible, or chill or freeze it to preserve freshness.

Question 8

Why are fermented foods high in histamine?

Accepted Answer

Fermentation increases histamine accumulation, which is why sauerkraut, fermented pickles, kimchi, tempeh, miso, natto, kefir and aged cheeses all sit in the high accumulation band. Many of these are also promoted as gut health superfoods, which makes general advice online feel contradictory when you have histamine intolerance.

Question 9

Can DAO supplements help with moderate and high histamine foods?

Accepted Answer

For some people with DAO deficiency it may be appropriate to take diamine oxidase supplements to help break down the histamine in these foods. Whether that is appropriate for you is a question for a qualified practitioner.

Question 10

Why do some food groups show “None listed”?

Accepted Answer

"None listed" means no food in that group appears in that band in this guide. It is not a guarantee and it is not medical advice. Where a band needs a different deep dive, a second guide link sits inside that cell.

Question 11

Are histamine liberators included in this list?

Accepted Answer

The bands in this guide describe histamine accumulation in the food itself. Histamine liberators are not separately labelled.

Question 12

How can a practitioner suggest a change to the list?

Accepted Answer

Research into histamine content in food is constantly changing based on scientific and clinical evidence. Our list is open source and we welcome input from practitioners to ensure that this list stays up to date. Practitioners can get in touch at care@gettolerance.com.

Question 13

Which cereals and starches are low in histamine?

Accepted Answer

Rice, oats, spelt, corn, millet, quinoa, teff, wheat, buckwheat, sweet potato, white potato, yucca are generally considered to be low accumulation.

Question 14

Which cereals and starches are moderate in histamine?

Accepted Answer

No cereals and starches are listed as moderate accumulation in this guide. That is not a guarantee, only that none are named in this list.

Question 15

Which cereals and starches are high in histamine?

Accepted Answer

No cereals and starches are listed as high accumulation in this guide. That is not a guarantee, only that none are named in this list.

Question 16

Which fruits are low in histamine?

Accepted Answer

Apples, pears, blackberries, raspberries, cherries, apricots, peaches, mangoes, and generally all fruits not listed as moderate or high are generally considered to be low accumulation.

Question 17

Which fruits are moderate in histamine?

Accepted Answer

Papaya, strawberries are generally considered to be moderate accumulation.

Question 18

Which fruits are high in histamine?

Accepted Answer

Citrus fruits (orange, lemon, lime, grapefruit), bananas, kiwi, pineapple are generally considered to be high accumulation.

Question 19

Which vegetables are low in histamine?

Accepted Answer

Red peppers, cucumber, carrots, peas, corn, broccoli, cauliflower, onions, courgettes, asparagus. Steam or microwave to retain vitamin C are generally considered to be low accumulation.

Question 20

Which vegetables are moderate in histamine?

Accepted Answer

Chilli pepper, aubergine, pumpkin and squash, spinach, tomato, courgette are generally considered to be moderate accumulation.

Question 21

Which vegetables are high in histamine?

Accepted Answer

Sauerkraut, fermented pickles, kimchi are generally considered to be high accumulation.

Question 22

Which dairy products and eggs are low in histamine?

Accepted Answer

Egg yolk, milk, lactose-free milk, ice cream, plant milks (soya, rice, oat, hemp, coconut) are generally considered to be low accumulation.

Question 23

Which dairy products and eggs are moderate in histamine?

Accepted Answer

Egg white, natural yoghurt, almond or hazelnut milk, soft cheeses (Havarti, Emmental), cashew-based vegan cheeses are generally considered to be moderate accumulation.

Question 24

Which dairy products and eggs are high in histamine?

Accepted Answer

Aged, matured and fermented cheeses (Brie, Cheddar, Parmesan, Stilton, Roquefort), goat and sheep cheese, cream, kefir, sour cream are generally considered to be high accumulation.

Question 25

Which legumes are low in histamine?

Accepted Answer

All beans and pulses, including soybeans and lentils are generally considered to be low accumulation.

Question 26

Which legumes are moderate in histamine?

Accepted Answer

Tofu (non-marinated), small amounts of soya protein or flour are generally considered to be moderate accumulation.

Question 27

Which legumes are high in histamine?

Accepted Answer

Tempeh, miso, natto, sufu, fermented soy products are generally considered to be high accumulation.

Question 28

Which fish and seafood are low in histamine?

Accepted Answer

Very fresh or frozen white fish are generally considered to be low accumulation.

Question 29

Which fish and seafood are moderate in histamine?

Accepted Answer

Fresh or frozen oily fish (salmon, sardines, tuna), squid, octopus are generally considered to be moderate accumulation.

Question 30

Which fish and seafood are high in histamine?

Accepted Answer

Smoked fish, canned tuna, anchovies, sardines, mackerel, caviar, processed fish products are generally considered to be high accumulation.

Question 31

Which meat and poultry are low in histamine?

Accepted Answer

Fresh or frozen meat, turkey breast are generally considered to be low accumulation.

Question 32

Which meat and poultry are moderate in histamine?

Accepted Answer

Minced or vacuum-packed meats, mortadella, Iberian ham are generally considered to be moderate accumulation.

Question 33

Which meat and poultry are high in histamine?

Accepted Answer

Bacon, sausages, chorizo, ham, aged beef, offal (liver, foie gras) are generally considered to be high accumulation.

Question 34

Which drinks are low in histamine?

Accepted Answer

Water, herbal teas (excluding black, red and green teas) are generally considered to be low accumulation.

Question 35

Which drinks are moderate in histamine?

Accepted Answer

Coffee, fruit juices (apricot, orange, grapefruit, pineapple, tomato), green, black and red tea are generally considered to be moderate accumulation.

Question 36

Which drinks are high in histamine?

Accepted Answer

Alcohol (wine, beer, champagne, spirits), kombucha, energy drinks are generally considered to be high accumulation.

Question 37

Which fats and oils are low in histamine?

Accepted Answer

Vegetable oils, non-hydrogenated margarine, cocoa butter, coconut, olives (without anchovies) are generally considered to be low accumulation.

Question 38

Which fats and oils are moderate in histamine?

Accepted Answer

Butter, ghee are generally considered to be moderate accumulation.

Question 39

Which fats and oils are high in histamine?

Accepted Answer

No fats and oils are listed as high accumulation in this guide. That is not a guarantee, only that none are named in this list.

Question 40

Which nuts and seeds are low in histamine?

Accepted Answer

Sesame paste, flax seeds, chia, poppy seeds, sesame seeds are generally considered to be low accumulation.

Question 41

Which nuts and seeds are moderate in histamine?

Accepted Answer

Pumpkin and sunflower seeds are generally considered to be moderate accumulation.

Question 42

Which nuts and seeds are high in histamine?

Accepted Answer

Almonds, cashews, peanuts, hazelnuts are generally considered to be high accumulation.

Question 43

Which seasonings and sauces are low in histamine?

Accepted Answer

Salt, pepper, herbs, spices, yeast are generally considered to be low accumulation.

Question 44

Which seasonings and sauces are moderate in histamine?

Accepted Answer

Honey, homemade mustard (without vinegar), apple cider vinegar, vanilla, cinnamon, cumin, nutmeg are generally considered to be moderate accumulation.

Question 45

Which seasonings and sauces are high in histamine?

Accepted Answer

Soy sauce, tamari, hot sauce, ketchup, Worcestershire sauce, Marmite, MSG, balsamic vinegar are generally considered to be high accumulation.

Question 46

Which other foods are low in histamine?

Accepted Answer

Carob, fruit compotes and sorbets made with suitable fruits are generally considered to be low accumulation.

Question 47

Which other foods are moderate in histamine?

Accepted Answer

Sweets, cakes, biscuits, crisps, sugar, syrup, citrus jams are generally considered to be moderate accumulation.

Question 48

Which other foods are high in histamine?

Accepted Answer

Chocolate, cocoa, pre-cooked meals, packaged dishes, industrial pastries are generally considered to be high accumulation.

Your basket is empty

Basket

Subtotal

The Low Histamine Food List

More informed choices, not a restrictive diet

Three things worth reading first

How Different Factors Fill Your Histamine Bucket

Why a Low Histamine Diet Shouldn't Be Long-Term

How to Support Natural DAO Enzyme Production

Every food group, across all three bands

Low accumulation

Moderate accumulation

High accumulation

Download the guide to print at home

Staying up to date with the science

Country/region