For most people in our sensitive community, lowering histamine with a low histamine diet does bring some noticeable improvements.

But for many with Histamine Intolerance or Mast Cell Activation Syndrome (MCAS) just avoiding high histamine foods may not be enough.

We often hear from people who have tried a low histamine diet and didn’t quite see the big changes they had hoped for. Why is that?

Part of the problem might be the high histamine foods list (or low histamine foods list) you’re using. About 95% of the lists we’ve seen online have errors.

Common problems we see with inaccurate lists include:

• Missing high histamine foods like histamine liberators or DAO blockers
• Copy-paste errors from unreliable sources
• Foods listed as “low histamine” that aren’t — like walnuts, fresh fish, or fresh beef

And some of these lists are based on small, poorly controlled studies where researchers couldn’t tell if symptoms were from histamine or something else.

For example, symptoms like rashes, sneezing, and irritable bowel can be caused by high histamine foods. But they can be caused by things other than high histamine foods, too. 

Foods that aren’t actually high histamine may be put on a high histamine list. And some foods that are high histamine were put on the ok lists. 

That’s why it’s important to use a carefully researched and clinically tested list, like the one we’ve put together below!

>>> Click here for our complete High & Low Histamine Foods List

Now that you’ve got a good list in hand, let’s dig into high histamine foods, why cutting them out isn’t usually the whole answer, and what else might be keeping your symptoms from improving.

In this post, you’ll learn:

• Important clinic tips for exploring a low histamine diet
• Whether a low histamine diet is forever
• How to identify high histamine foods
• Common factors that raise histamine levels in food
• Healthy foods that are high in histamine
• Ingredients to avoid when going low histamine
• What to do when a low histamine diet isn’t enough

We know it can feel complex. So, let’s break it down together.

It’s important you know that this blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone.  If you have any medical condition, it is critical you work under the care and guidance of a licensed medical healthcare provider.  

What is Histamine Intolerance?

If you need a primer on Histamine Intolerance, we’ve got you covered!

Related Post: What is Histamine Intolerance

Basically, it just means that you have more histamine in your body than you can break down.

For some people, histamine symptoms are pretty quick and obvious — like itching, burning, runny nose, headaches, or dizziness about 20 to 30 minutes after eating something high histamine.

But food isn’t the only thing that can add to your histamine bucket! Things like pollen, hormones, stress, and other triggers can add to your histamine levels, too.

And everyone’s sink works a little differently. It might drain faster or be a little bigger or just not as full.

In that case, symptoms might be milder. Or it may even take time for histamine to build up and cause obvious issues.

On the other hand, if your sink is already overflowing most of the time, that can also make it hard to tell whether something makes much of a difference.

And you might even have symptoms you don’t think of as histamine issues.

Things like:

• Struggling with sleeping
• Anxiety
• Shortness of breath
• Frequent headaches
• Being prone to motion sickness
• Constantly runny nose
• Bug bites that really swell
• And more

If any of those sound like you, you might want to take a closer look at Histamine Intolerance and Mast Cell Activation Syndrome and a low histamine diet.

Let’s take a look at our best tips from the clinic for doing that!

Important Clinic Tips for Exploring a Low Histamine Diet

Here are a few clinic-tested tips for exploring a low histamine diet that can help save you time and frustration.

Before you change your diet on your own, please make sure you’re working with a healthcare professional who can help you with this. Never limit foods unnecessarily and always have a licensed medical provider who is supervising your case. 

Start with an Accurate Low and High Histamine Foods List

As you read above, there are a lot of reasons for errors on many of the lists we see online. So, make sure you use a list that is well researched and proven.

Not all foods are “high histamine” in the same way.

They can affect your histamine load differently:

• High histamine foods – naturally contain high amounts of histamine
• Histamine liberators – trigger your body to release its own histamine
• DAO blockers – interfere with Diamine Oxidase (DAO), the main enzyme that breaks down histamine in the gut

Each of these can add to your overall histamine load.

And many lists leave off histamine liberators or DAO blockers! So, again, the first step is to use a well-researched low histamine foods list.

>>> Click here for our complete High and Low Histamine Foods List

Next, why you want to avoid just removing foods!

Swap Instead of Drop

You might be someone who just needs to remove the highest histamine foods. Or you might need a full low histamine diet and some extra supports.

Some people even need to look beyond histamine for other intolerances like FODMAPS, oxalates, or lectins.

But no matter what your case is, it’s best to think about swapping foods instead of dropping foods.

Restricting without replacing can actually make things worse. Here’s why:

• Over-restricting leads to fewer and fewer safe foods
• This can result in nutrient deficiencies, which trigger more mast cell activation and histamine release.

TIP: Try to always think of what you can have instead of what you can’t.
For example:
Instead of spinach → Try arugula or kale
Instead of bananas → Try mangos

Working with someone knowledgeable can help you make smart swaps while keeping your nutrient needs met.

Keep a Food Diary or Changes Journal

It’s obviously important to identify high histamine foods if you want to try a low histamine diet.

But beyond that, everyone is different in how foods affect them. 

You want to keep a food and symptoms diary if you do any type of elimination diet. This will help you see how you respond to certain foods and find patterns.

And it will allow you to make your own low histamine meal plans and food lists. 

It doesn’t need to be complicated or lengthy.

You can simply write down the date, what you eat at each meal, and any changes you notice or symptoms.

If you have a headache every time you eat blueberries or bananas, for example, then you know you are reacting to those foods. And that can give you important clues — bananas are high histamine, but blueberries are high salicylate!

These short little notes in your journal do 3 things:

1. They help you identify your triggers and make connections
2. They help you keep track of what you have and haven’t tried
3. They help you see progress!

But a low histamine diet, as helpful as it can be, is not the end goal! Let’s take a look at why next.

Address the Root Cause

A low histamine diet isn’t meant to be forever in most cases. You want to gradually add back nutrient rich foods and as much variety as possible!

As you heal, you’ll likely tolerate more histamine. But many approaches stop at symptoms.

Managing symptoms can help you feel better in the short term. But if root causes aren’t addressed, the problem is still there.

And with Mast Cell Activation Syndrome and Histamine Intolerance, they can get worse over time.

Some of the most common root causes we see are:

• Mold Toxicity
• Other toxicities
• Infections / latent viruses
• Trauma
• Nutrient deficiencies
• Gut inflammation / gut imbalances
• Hormones
• Food intolerances

It’s rarely just 1 thing. Working with someone knowledgeable can help uncover and address these and other root causes so you get your health back and your symptoms improve!

You can read about our clinic if you are interested in finding someone to work with 1:1.

Now that you know how a low histamine diet fits in, let’s look at what high histamine foods you need to watch out for if you have Histamine Intolerance or Mast Cell Activation Syndrome.

Foods High in Histamine   

To start thinking about lowering histamine, let’s look at types of high histamine foods.

These categories of high histamine foods are BIG contributors to your histamine bucket. 

Types of High Histamine Foods

These are some of the highest histamine foods you might want to consider swapping out first!

• Fermented Alcoholic Beverages
  • Wine
  • Champagne
  • Beer
  • Whiskey
  • Brandy  
• Fermented Foods
  • Sauerkraut
  • Vinegar
  • Soy sauce
  • Kefir
  • Yogurt
  • Kimchi
  • Kombucha 
• Soured Foods
  • Sour cream
  • Sour milk
  • Buttermilk
  • Soured bread/ Sourdough bread
• Vinegar Foods
  • Pickles
  • Mayonnaise
  • Olives
  • Ketchup  
  • Balsamic vinegar
• Cured, Smoked, or Processed Meats:
  • Bacon
  • Salami
  • Pepperoni
  • Luncheon meats
  • Hot dogs  
• Aged Dairy
  • Cheese
  • Goat cheese  
• Fish not gutted within 30 minutes of catch
  • Anchovies
  • Sardines  
  • Canned fish
  • Smoked fish
  • ‘Fresh’ fish from the grocer
• Dried Fruit – all varieties, these are just a few examples
  • Apricots
  • Prunes
  • Dates
  • Figs
  • Raisins  
• Chocolate 
• Tea (all black, green, white, rooibos tea, but not other herbal teas) 
• Coffee (but we have a mold free and low histamine coffee option for you!)
• Uncooked egg whites (histamine liberator)  
• Ground meat (increased surface area increases histamines)  
• Aged beef or any aged meat (aging process increases histamine)
• Bone broth
• Foods cooked for a long time (think crockpots)
• Foods sitting for a long time (delis, fast food, grocery store meat, packaged foods, etc)
• Leftovers – FREEZE THEM!

Those are just some examples of the highest histamine foods. 

Did you notice those last 3 are not foods but how the foods are stored or prepared? You’ll want to read more about that next.

High Histamine Foods: Other Factors That Raise Histamine Levels

As you now know, some foods are naturally high in histamine. But histamine levels in food can also increase because of how the food is handled, stored, or cooked.

Here are some of the biggest factors that raise histamine in foods:

• Age and spoilage – Anything out of date, spoiled, or moldy will have higher histamine levels because bacteria build up over time.
• Leftovers – The longer leftovers sit, the more histamine they grow. If you plan to eat them later, freeze them right away.
• Slow cooking – Long cook times at low temperatures (like in a crock pot) allow histamine to build up.
• Prepared foods sitting out – Rotisserie chicken at the grocery store or deli items are a common example. If it’s been sitting for hours, histamine has been climbing the whole time.
• Meat storage and aging – Meat often spends days (or even weeks) in processing plants, trucks, and store coolers before it reaches your kitchen. And beef is usually aged for at least two weeks, making it especially high in histamine.
• Packaged foods on shelves – While it’s not as high histamine as meat, anything that sits around will increase in histamine.

The main thing you want to keep in mind is that the longer something sits, the more histamine it has. And for some things, like meat, that happens very quickly.

We know it can feel overwhelming to figure all of this out. That’s why we try to find and create resources to help make it easier for you! Check out our favorite sources for low histamine meats below. You can even get unaged beef options now.

High Histamine Foods: Low Histamine Meats

Meat is one of the biggest histamine contributors for many people, especially if it’s not handled properly.

That’s because histamine-producing bacteria grow very quickly on meat. At the wrong temperatures, they can even double every 20 minutes!

So, choosing the right kinds of meat, preparing, and storing them correctly makes a big difference when you have Histamine Intolerance or MCAS.

In general, you want to:

• Buy quality, low histamine meat
• Keep it frozen until you cook it (you can even cook smaller portions from frozen!)
• Freeze any leftovers immediately

Related Post: Low Histamine Meat Tips and Common Mistakes

Some of Our Favorite Low Histamine Meat & Seafood Options:

• Northstar Bison – regenerative farming with fast freezing practices
  • >>> Shop Northstar Bison
  • Use coupon code: MASTCELL360 for 10% off
• White Oak Pastures – poultry, pork, and unaged beef options
  • >>> Shop White Oak Pastures
  • Use coupon code: MASTCELL360 for 10% off your first purchase
• Vital Choice Seafood – wild-caught, tested low histamine
  • >>> Order from Vital Choice Seafood
  • Fish might not be the right choice if you are very sensitive. If you are ready to try fish, their King Salmon is often better tolerated

Next, let’s take a look at a few healthy foods that are high in histamine and what to watch for.

Healthy High Histamine Foods: Fruits, Vegetables, and Nuts  

So, what if you swap out all the high histamine foods above for lower histamine options and you’re still struggling with symptoms?

You might have already known foods that are aged, cured, or fermented are high histamine. But some other high histamine foods might surprise you.  

Some people itch when they eat walnuts or pineapple.

Maybe spinach gives you sleep issues.

And strawberries or bananas might bring on a headache.  

Those are all foods most people consider healthy. But they are high histamine! They might not be the right foods for you right now if you struggle with Histamine Intolerance.

Swapping high histamine foods like those above can be helpful in lowering your histamine load, too!

Related Post: What Is Histamine Intolerance?

Let’s look at a list of healthy foods that are high in histamine next.

Healthy High Histamine Foods List  

Here are some high histamine foods that are often considered healthy.

High histamine fruits, vegetables, and nuts:  

• Walnuts  
• Cashews  
• Peanuts  
• Spinach  
• Mushrooms  
• Eggplant  
• Green beans
• Avocado  
• Bananas
• Pineapple  
• Strawberries  
• Plums
• Tomato 
• Most citrus fruits (small amounts of lemon and lime are sometimes ok)  

Don’t worry, you still have lots of great choices when it comes to produce. 

For a full list check out our low histamine foods list here.

Fortunately, there are just a few fruits, vegetables, and nuts that are histamine rich foods or cause histamine release in the body. 

And, like you read earlier, freshness matters. Fruits and vegetables don’t grow as much histamine producing bacteria as meats, but you’ll still want to get fresh vegetables and fruit to keep the histamine content lower.

Foods that show signs of age like wrinkled skin, loss of firmness, have wilting leaves or browning will have higher histamine levels than fresh ones.

When it comes to produce, fresh is best. Frozen is also fine. 

But what about canned and dried foods? Read more about packaged foods next. 

High Histamine Foods: Additives, Packaged, and Processed Foods that are High in Histamine

You want to avoid packaged and processed foods as much as possible. Period. 

Anything that sits in a package becomes higher histamine. 

This may seem obvious. But it may also be the first time you’ve heard it!

Many people think if the label says organic or gluten free then it must be healthy. 

Packaged foods are also highly processed to make them shelf stable. This destroys the nutrients your body so desperately needs.

Here are some examples:

• Boxed nut milks
• Canned foods
• Crackers
• Chips
• Cereal
• Cookies
• Frozen dinners 
• Prepared sauces
• Protein bars

Packaged and processed foods are also notorious for being full of sugar and additives!

Avoid sugar, coloring, flavorings, preservatives – anything artificial.  

In addition, watch out for these additives: 

• Carrageenan  
• Sodium Benzoate  
• Potassium Sorbate  
• Lecithin  
• MSG  
• Citric Acid  
• Sodium Triphosphate  
• Potassium Triphosphate  
• Sodium Nitrite  
• Maltodextrin  
• Calcium Chloride  
• Xanthan Gum  
• Food colorings  
• Smoke Flavoring  
• Yeast Extract  

These are the big ones to avoid. 

You want to be very careful not to whittle your foods down too much, though. 

Variety is key to good nutrition. We encourage you to replace foods rather than eliminate them.

As you take foods out that are high histamine, make sure you are replacing them with high nutrient, low histamine foods. 

And we want to emphasize that avoiding most foods shouldn’t be forever. 

In time, the goal is to be able to reintroduce nutrient-rich, higher histamine foods in moderation.   

Many of our clients have been able to tolerate higher histamine foods as they work through the MC360 Method.  

Working with a licensed medical professional to address your Histamine Intolerance, MCAS, and dietary needs is recommended, too.  

You want to be sure you are getting good support so your nutritional needs are being met. 

Those are some top points to think about as you start eating low histamine. 

But what should you consider next if you still have reactions after taking out high histamine foods? 

Still Having Symptoms After Reducing High Histamine Foods? 

So, what should you do if you’ve been following a low histamine diet and still aren’t seeing the improvements you hoped for?

Read the list below for ideas and you can watch our video for more information.

Here are the top 6 reasons people often don’t see enough progress or change:

1. You are still eating too much histamine
   • Your list isn’t accurate
   • You’re not freezing your leftovers
   • Other cooking or prep may be adding histamine (especially meat)
   • You need to go a little deeper and eat a true low histamine diet
2. You need to give it more time – we recommend at least 6 weeks minimum for clients, and many people need 6 months or more before starting to add even low histamine foods they react to back in (but during that time we also work on other supports)
3. You need to identify and remove triggers outside of your diet
   • The biggest trigger we see is mold in your environment
   • Clean water
   • Clean body care
   • Etc
4. You need nervous system work
   • Yes! We keep saying this. Your nervous system is the master regulator of how your body responds to stress, injury, and illness.
   • You can learn more and get started in our Nervous System Reboot
5. You may have more than just Histamine Intolerance
   • Consider talking to your practitioner about:
     • Oxalate Intolerance  
     • FODMAPs  
     • Lectin Intolerance  
     • Salicylate Intolerance  
6. You need more mast cell and histamine supports – supplements are one way you can help lower your histamine load.

In our clinic, we often see that people with MCAS and Histamine Intolerance do best with multiple layers of support. Along with a low histamine diet, the right supplements can make a big difference.

A great next or starting step is our Top 8 Supplements Master Class. In this class you will learn:

• The top 8 supplements we recommend for MCAS and Histamine Intolerance in the clinic
• How to onboard new things for better success when you are sensitive
• How to troubleshoot reactions
• Supplements to avoid – like vitamin c and probiotics
• Fillers and additives to avoid
• What to do in a flare
• And more

We know firsthand the challenges that come from having Histamine Intolerance or Mast Cell Activation Syndrome. 

But we also want you to know there is hope. Awareness and accurate information are the first steps to progress.

And small steps do add up over time.

Did any of these high histamine foods surprise you?

Low Histamine Diet and Beyond

• How to do a Low Histamine Diet
• Low Histamine Meal Planning
• The Mast Cell 360 Guide to Our Favorite Kitchen Staples and Top Low Histamine Food Tips
• The Best Antihistamine for Histamine Intolerance and Mast Cell Activation Syndrome
• Histamine Intolerance vs Mast Cell Activation Syndrome

Some links in this website are affiliate links, which means Mast Cell 360 may make a very small commission if you purchase through the link. It never costs you any more to purchase through the links, and we try to find the best deals we can. We only recommend products that we love and use personally or use in the Mast Cell 360 practice. Any commissions help support the newsletter, website, and ongoing research so Mast Cell 360 can continue to offer you free tips, recipes, and info. Thank you for your support!  

References  

Chung, B. Y., Park, S. Y., Byun, Y. S., Son, J. H., Choi, Y. W., Cho, Y. S., Kim, H. O., & Park, C. W. (2017). Effect of Different Cooking Methods on Histamine Levels in Selected Foods. Annals of dermatology, 29(6), 706–714. https://doi.org/10.5021/ad.2017.29.6.706 

Gibb, J. L. (2014). Is Food Making You Sick?: The Strictly Low Histamine Diet (Illustrated ed.). Leaves of Gold Press. 

Kullman, Pamela. Privately Compiled Notes. 

Maintz, L., & Novak, N. (2007c). Histamine and histamine intolerance. The American Journal of Clinical Nutrition, 85(5), 1185–1196. https://doi.org/10.1093/ajcn/85.5.1185 

Miller, C.S., Palmer, R.F., Dempsey, T.T. et al. Mast cell activation may explain many cases of chemical intolerance. Environ Sci Eur 33, 129 (2021). https://doi.org/10.1186/s12302-021-00570-3 

Naila, A., Flint, S., Fletcher, G., Bremer, P., & Meerdink, G. (2010). Control of biogenic amines in food–existing and emerging approaches. Journal of food science, 75(7), R139–R150. https://doi.org/10.1111/j.1750-3841.2010.01774.x 

PhD, J. J. V., & Lawrence, H. (2018). Histamine Intolerance: A Comprehensive Guide for Healthcare Professionals. Berrydales Books. 

Wild-Scholten, M. D. (2013). Understanding Histamine Intolerance & Mast Cell Activation. CreateSpace Independent Publishing Platform. 

Ykelenstam, Yasmina. Healing Histamine | Histamine Intolerance Research & Recipes. (2022). Healing Histamine. https://healinghistamine.com/ Histamine. https://healinghistamine.com/