A Rough Guide to Histamine Foods
Here are foods to track if you suspect a histamine intolerance.
Some foods are naturally high in histamines; others — like cured and smoked foods — produce them as they’re prepared. Functional physician Gregory Plotnikoff, MD, created this “rough guide” to histamine foods, though he emphasizes the great variability in how people react to individual items. If you suspect histamines are causing allergy-like symptoms, keep an eye on your reaction to the following.
Histamine-Releasing Foods
- Shellfish
- Nuts
- Black and green tea
- Spinach
- Avocado
- Eggplant
- Vinegar
- Mustard
- Olives and pickles
- Some fruits, including citrus, strawberries, cherries, raspberries, bananas, pineapple, and dried fruits
Histamine-Rich Foods
- Leftovers, especially leftover meats
- Aged cheeses
- Fermented foods, including yogurt, sauerkraut, soy sauce, kefir, kombucha, and others
- Fish, especially fish that is not extremely fresh
- Cured meats, including bacon, salami, pepperoni, luncheon meats, sausages, hot dogs, and others
- Tomatoes, including ketchup
- Chocolate
DAO-Blocking Foods
- Alcohol
- Energy drinks
- Tea, including black, green, and mate
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