High-Histamine Food Reference
Search and filter foods by name, category, or risk level.
| Food Name | Category | Risk Level | Why it Matters |
|---|---|---|---|
| Aged Cheese (e.g., cheddar, gouda, parmesan) | Dairy | High | Fermentation process increases histamine levels. |
| Alcohol (especially wine, champagne, beer) | Beverage | High | Fermented and can inhibit DAO, the enzyme that breaks down histamine. |
| Avocado | Fruit | High | Contains histamine and can also trigger its release. |
| Chocolate & Cocoa | Sweets | Moderate | Can trigger histamine release. |
| Citrus Fruits (e.g., oranges, lemons, limes) | Fruit | Moderate | Can act as histamine liberators. |
| Dried Fruits (e.g., apricots, prunes, figs, raisins) | Fruit | High | Often contain sulfites and can be high in histamine. |
| Eggplant | Vegetable | High | Naturally high in histamine. |
| Fermented Foods (e.g., sauerkraut, kimchi, kefir, yogurt) | Fermented | High | Fermentation produces histamine. |
| Fresh Fish (quickly cooked, e.g., cod, plaice) | Seafood | Low | Histamine levels rise rapidly as fish spoils. |
| Fresh Meat (quickly cooked) | Meat | Low | Generally low if fresh and cooked properly. |
| Most Fresh Fruits (except citrus, berries, avocado, dried fruit) | Fruit | Low | Many fruits are low in histamine. |
| Most Fresh Vegetables (except spinach, tomatoes, eggplant, avocado) | Vegetable | Low | Generally well-tolerated. |
| Nuts (e.g., walnuts, cashews, peanuts) | Nuts & Seeds | Moderate | Some nuts can trigger histamine release. |
| Processed Meats (e.g., salami, bacon, hot dogs) | Meat | High | Curing and processing can significantly raise histamine. |
| Rice | Grains | Low | Usually a safe staple. |
| Shellfish | Seafood | Moderate | Can be a histamine liberator for some individuals. |
| Smoked Fish (e.g., salmon, mackerel) | Seafood | High | Processing increases histamine levels. |
| Spinach | Vegetable | High | Naturally high in histamine. |
| Tomatoes | Vegetable | High | Naturally high in histamine and can trigger histamine release. |
| Vinegar (especially wine vinegar, balsamic) | Condiment | High | Fermented product, can be high in histamine. |