food on plate and bowl

What to Eat (and NOT eat!) with Mast Cell Activation Syndrome – Going Beyond Low Histamine Lists

Several years ago I was pulling my hair out trying to figure out what I could and couldn’t eat. I didn’t know about MCAS back then. I just knew I was reacting to most foods.

Every time I ate, my hands and feet would swell up and get red. I would itch all over and scratch until I bled. I had bad leaky gut which caused some foods to get into my bloodstream and keep me awake all night.

I remember when I counted the number of foods I could eat without reacting. The total was 30, and that included salt, pepper, and herbs.

If I had to eat another zucchini noodle I was going to scream!

I spent a lot of time studying and experimenting to figure out what was going on. Eventually I learned about histamines. I also learned about other types of inflammatory foods.

I learned that many of the foods I had been taught were healthy were actually making me worse. And that what may be healthy for a lot of other people are really bad when you have MCAS.

I figured out how to eat foods that were healing for me. And how to spot foods that would make me worse. By making good food choices, I got my inflammation way down.

I was eventually able to reintroduce a lot of foods. Today I eat a wide variety of healthy and healing foods. The itching, sleep issues, and leaky gut are gone. And my MCAS is under control.

Are you having reactions to foods?

Read on to learn what to eat and not to eat if you have MCAS.

Food forms the building blocks for everything in our bodies. Certain foods are healing. Other foods are damaging.

Our food choices also affect how much inflammation we have in our bodies. Inflammation triggers mast cells to become more reactive.  The more inflammation, the more MCAS symptoms.

This can translate to allergies, constipation, diarrhea, itching, rashes, even sleep problems. The good news is you can learn what to eat and what not to eat with MCAS.

This knowledge is the most important first step on your healing journey. So let’s start with the foods that you may not be able to eat. Then we’ll move on to ideas for foods you can try and see if they work for you.

Let’s Start with Histamines

If you have MCAS, you’ve probably heard about histamines. Your body naturally makes histamine, which is important for digestion. It is also a part of the immune system and nervous system.

Proper balance of histamine levels is really important for good health. But with MCAS, these histamine levels can easily get out of control. Too much histamine is inflammatory. And that inflammation causes the mast cells to release even more histamine. (You can read more about mast cells here.)

Mast cells will also release over 200 other inflammatory chemicals. So it is really important to keep those histamine levels in check.

Many foods naturally have histamines in them. And some foods cause the body to release histamine. Other foods block the release of the enzyme Diamine Oxidase (DAO) that breaks down histamine.

There are a number of high histamine food lists online. Here’s the problem with most histamine food lists. They were created through studies on small groups of people and were not well controlled.

This means the researchers usually didn’t know if someone was reacting to histamine in a food or to something else. So what happened is that many foods that aren’t actually high histamine were put on the do not eat list. And some foods that are high histamine were put on the ok lists.

If you have MCAS, you probably have a hard enough time finding foods you can eat. So we don’t want to follow those lists too religiously.

It is definitely important to identify the foods that are the highest histamine. You’ll want to rule those out. Beyond this, everyone is different in how foods affect them.

You want to keep a food and symptoms journal to see how you respond to certain foods. This will allow you to make your own foods lists. 

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So What Foods are Definitely High Histamine?

Aged, Cultured, Fermented Foods and Leftovers:

One rule of thumb is any foods with bacteria in them can create high histamine. So anything that is out of date, spoiled, moldy, or not really fresh is higher histamine. This also means leftovers become higher histamine the longer they sit.

That rotisserie chicken at the grocery that has been sitting all day is building high  histamine levels.

Meat that has been sitting more than a day in the refrigerator section increases in histamines. 

Fermenting, culturing, and aging increases histamines too. Beef is especially high histamine because it gets aged for at least 2 weeks before going to market.

So look out for these types of high histamine foods:

  • Fermented alcoholic beverages, like wine, champagne, beer, whiskey, brandy
  • Fermented foods: sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha, etc.
  • Soured foods: sour cream, sour milk, buttermilk, soured bread, etc.
  • Balsamic Vinegar and Vinegar foods: pickles, mayonnaise, olives, ketchup
  • Cured meats: bacon, salami, pepperoni, luncheon meats and hot dogs
  • Aged cheese including goat cheese
  •  Smoked fish, fish not gutted within 30 minutes of catch, anchovies, sardines
  • Ground meat (Increased surface area increases histamines)
  • Beef (aging process increases histamine)
  • Smoked or processed meats: salami, bacon, ham, sausage
  • Dried fruit: apricots, prunes, dates, figs, raisins
  • Uncooked egg whites (histamine liberator)
  • Leftovers

Fruits, Vegetables, and Nuts High in Histamines:

Next we’re going to look at which of these foods you need to be careful with. Fortunately, there are just a few fruits, vegetables and nuts that are the highest in histamines or release histamines.

Some of them might surprise you, though. If you are eating these foods, it would be a good idea to track how they affect you.

I used to always itch badly when I ate walnuts or pineapple. Spinach made me not be able to sleep. And strawberries gave me a migraine.

Do any of these foods bother you?

Examples of high histamine fruits, vegetables and nuts:

  • Walnuts
  • Cashews
  • Peanuts
  • Spinach
  • Mushrooms
  • Eggplant
  • Avocado
  • Pineapple
  • Strawberries
  • Most citrus (small amounts lemons and limes sometimes ok)

Processed Foods and Additives:

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

This may seem obvious, but many people with MCAS still eat lots of packaged foods. They think if the label says organic or gluten free then it must be healthy.

Crackers, chips, cereal, and frozen dinners can be a problem. Canned foods, boxed nut milks, cookies, prepared sauces, and protein bars are higher histamine and inflammatory too.

Anything that sits in a package becomes higher histamine. Packaged foods are highly processed to make them shelf stable.

This destroys the nutrients your body so desperately needs. Avoid sugar, additives, colorings, flavorings – anything artificial.

In addition to avoiding processed and packaged foods, watch out for these additives that can wreak havoc with mast cells:

  • 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

Beyond Histamines - Rule out any other inflammatory foods

Let’s look at Lectins, oxalates, salicylates, sulfur, and FODMAPs. These are types of foods beyond histamine issues that can affect MCAS.

Lectins are proteins founds in certain plants. More and more research indicates that lectins activate mast cells.

Low lectin diets can make a big difference in mast cell issues. So you may need to consider whether lectins are affecting you.

Oxalates are tiny crystals that are also found in plants. People who have genetic predisposition to high oxalates can have trouble with oxalate foods. Yeast overgrowth also contributes to high oxalates. You can have oxalate issues from leaky gut as well.

You can order the Great Plains Organic Acid Test for yourself below, to see if oxalates might be an issue for you.

>>> Order the Great Plains Organic Acid Test >>>

I find oxalate issues in about 50% of my clients with MCAS.

Salicylate issues are less frequent, but do occur. Salicylates are found in many plants, especially in mint. Some people start to have trouble breaking down salicylates. This can cause a variety of symptoms similar to MCAS.

Sulfur foods can cause trouble for some people. It mostly affects people with genetic weaknesses for sulfur metabolism or those low in B6 and/or molybdenum.

FODMAPs are a type of short chain carbohydrates and sugar alcohols found in foods like beans, onions, garlic, broccoli, and cauliflower.

Sometimes people end up with FODMAP sensitivity when their gut flora gets out of balance.  It can be tricky to track down sulfur and FODMAP sensitivities. These usually require elimination diets.

Be sure to think beyond histamines and consider whether you may have any other food sensitivities. At a minimum, I recommend everyone who has MCAS choose lower histamine and lower lectin foods.

I learned I feel best eating lower histamine, lower lectin, and lower oxalate foods. But I definitely have oxalate issues. Not everyone has to be low oxalate. Identifying your personal food triggers can go a long way toward helping you feel better. 

Get my well-researched, comprehensive lists, including Low Histamine, Low Lectins,
Low Salicylate, and Low Oxalates:

Mast Cell 360 Foods Lists

So What Can I Eat with MCAS?

Many of my clients see the high histamine food lists and feel like there is nothing left to eat.

This simply isn’t true, though. There are so many nutritious and flavorful foods we can eat. It is easy to feel deprived if you just focus on the foods you can’t have. This is a sure road to feeling angry, resentful, and depressed.

The key is to think about how much eating fresh, nutritious foods will improve your health. Focus on choosing the foods that are healing and that you enjoy.

Sometimes it is good to splurge on yourself. I don’t mean buying a chocolate cake. I mean by spending a little extra time in the kitchen making something healthy for you and delicious.

Be sure you are eating fresh, whole, nutrient dense foods.  As produce ages, it loses nutrition. The fresher your foods are, the more vitamins, minerals, and antioxidants they have.

When you have MCAS, you need as many nutrients from healthy foods as you can get. These nutrients support a healthy immune system. They are also necessary to make histamine degrading enzymes, like DAO and HNMT.

So they also have the added bonus of helping to lower histamine.  Be sure to buy your produce as fresh as possible.

If you can, get produce at the farmer’s market or even grow your own for the most nutrient dense options. The book Eating on the Wild Side* by Jo Robinson is a great resource on the highest nutrient varieties of fruits and vegetables.

Emphasize vegetables. Cover most of your plate with vegetables. Yes, this means lots of vegetables. Vegetables have nutrients and antioxidants you need to heal.

These are histamine lowering, low oxalate, low lectin vegetables you can emphasize:

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage, Green and Red
  • Cauliflower
  • Collards
  • Kale (flat dinosaur or lacinato kind – curly is high oxalate)
  • Napa cabbage / Chinese cabbage
  • Watercress

You can also try:

  • Onions – any kind
  • Leeks
  • Chives
  • Scallions (green onions – especially use green parts)
  • Carrots (1/2 cup carrots, boiled discarding cooking water is medium oxalate; 1/2 cup raw carrots is high oxalate)
  • Radishes
  • Daikon radishes
  • Cilantro
  • Asparagus
  • Garlic
  • Romaine, Red and green leaf lettuce
  • Kohlrabi
  • Mesclun
  • Endive
  • Dandelion greens
  • Butter lettuce
  • Fennel
  • Escarole
  • Mustard greens
  • Mizuna
  • Basil
  • Mint
  • Perilla (Shiso).

Then eat moderate amounts of clean protein. If you eat meat, protein should come from pastured-meats like chicken, pork, lamb, and turkey.

Be careful with beef, which is aged. Make sure meat is very fresh. You can call the butcher and ask what day the meat is delivered.

Check the sell by dates and make sure you get the freshest packages. You can learn more about meat handling best practices in this blog.

Other good options for pasture raised meats are farmers markets. Or, I get my proteins from my favorite producers. Northstar BisonWhite Oak Pastures, and Vital Choice.

For fish, I recommend Vital Choice and Northstar Bison. 

They both use sustainable fishing methods. They also ensure the fish is gutted and frozen immediately after catch. If you try their fish, be sure to try just a small amount first to make sure you don’t react.

Those with both MCAS and histamine intolerance may still have a hard time with fish and may need to take DAO Enzyme before meals.

Cook or freeze meat and fish right away to prevent histamine levels from rising. I cook meat while it is still a little frosty to keep histamine levels low. Avoid slow cooking, which allows histamine levels to go up.

Pasture-raised chicken, duck, or quail eggs are also a good protein source.

Some people react to eggs. So test them for yourself. Be sure to cook egg whites thoroughly.

Legumes can cause histamine release and are also high oxalate and high lectin. So you may need to be careful with these.

Healthy fats are needed for overall health too. Be sure you are getting enough good fats. Fats are necessary for healthy brain cells and to make your hormones.

Also, some vitamins are fat soluble. This means they are best absorbed when eaten with fats. So add healthy fats to your vegetables to absorb the most nutrition.

Healthy fat sources include: grass fed butter, very fresh extra-virgin olive oil, virgin coconut oil, grass fed ghee, cold-pressed flax oil, cold pressed avocado oil, and unrefined palm oil. Avoid canola oil, corn oil, safflower oil, and peanut oil. These are inflammatory oils.

Fresh nuts can be a good source of protein and fat. Walnuts, peanuts, and cashews are likely off the list for you because of their high histamine levels.

There are still plenty of other nuts you can enjoy though. Low histamine, low oxalate, and low lectin choices are: flax seeds, macadamias, pistachios, coconut, and pecans in moderation. Keep the pecans and macadamias to 1/4 cup to stay low oxalate. 

If you don’t have oxalate issues, you can also enjoy almonds (blanched to remove lectins in the skin), hazelnuts, pine nuts, sesame seeds, Brazil nuts (only 3-4/day), hemp seeds, and hemp protein powder.

Buy nuts as fresh as possible. To make them more digestible, soak them overnight in salt water. Then dry in a food dehydrator or oven at 250 degrees. You can also make your own fresh nut butters using a VitaMix* or Blendtec* blender.

Season with a lot of fresh herbs. Fresh herbs are some of the highest nutrient and antioxidant foods. Cultures that use a lot of fresh herbs live longer than those that don’t use herbs. Plus, adding herbs to your meals will give them more flavor.

If you enjoy your foods, you’ll be more likely to stick to making healthy choices. Ginger, basil, chives, oregano, garlic, peppermint, rosemary are all excellent histamine lowering herbs. Avoid or restrict anise, cinnamon, cloves, curry powder, paprika, and nutmeg. These can liberate histamine and cause mast cell reactions.

Fruits should be eaten as a dessert. This is due to higher sugar content. Spikes in blood sugar affect the mast cells.

Prioritize lower sugar berries like blueberries. Tart cherries and green apples are also good choices. Lemons and limes are ok, if you tolerate them. If you don’t have trouble with oxalates, raspberries and blackberries are lower in sugar.

Other lower histamine, low oxalate fruits are: all types of apples, fresh apricots, cherries, fresh cranberries, fresh currant, cantaloupe, fresh figs, grapes (especially black), honeydew, kiwi, mango, nectarine, peach, pear, and watermelon. These have higher sugar levels though.

Some people do better with carbs and some worse. Experiment to find what works best for you. I find grains increase my inflammation. I do better with lower levels of carbs. I think this is because many grains are high lectin and high oxalate.

Too low carb keeps me from sleeping, though. Finding your own optimal carb intake takes a little trial and error. If you aren’t allergic to latex plants (like bananas), then you might be able to use the flour of the cassava root as a carb. I use this to make tortillas and pizza crusts.

If you get cassava, be sure to buy Otto’s brand*. It is the only one that isn’t fermented.

You can try these sources of low lectin, low oxalate carbs too: Tigernut flour (Gemini Organics is a good brand), flax meal, hi-maize resistant starch, coconut and coconut flour, shirataki noodles, rutabagas, and turnips.

If oxalates aren’t a problem, then histamine-lowering sweet potatoes are a great carb choice.

Sweeteners should be kept to a minimum. Again, this is because increases in blood sugar can cause inflammation. And inflammation increases mast cell reactions.

There are some good sweetener options that don’t affect blood sugar, though. These are stevia, monk fruit, and inulin. These come from plants, and our bodies don’t metabolize them like sugar. Be sure you get stevia, monk fruit, and inulin without other additives.

Often they have sugar alcohols added, which isn’t good for MCAS. So you have to check the ingredients.

I use the 100% pure monk fruit extract from Smart Monk. You can also use coconut sugar in moderation for a treat.

Coconut sugar affects blood sugar more slowly than regular sugar.

Honey, molasses, and maple syrup do have some good nutrients. They also have a big impact on blood sugar, so use sparingly. You want to be sure to avoid sugar, artificial sweeteners, and corn syrup. These are very inflammatory.

Handling Leftovers: Leftovers build in histamine quickly. You’ll want to freeze your leftovers if they are going to be kept more than a couple hours in the fridge.

I always make a double batch of whatever I’m cooking. Then I freeze the leftovers in single serving containers. This makes it easy to pull out to take for lunch or have for dinner after a busy day.

For lunches, I put the frozen meal in my lunchbox. By lunch time, it is usually mostly thawed. You can also thaw foods by running hot water over the container. Then reheat in a pan or toaster oven.

Sometimes in a pinch you might have to use a microwave. I just trust that my nutrient dense foods outweigh any negatives of occasional microwave use.  I only store leftovers in glass to avoid chemicals from plastics leaching into food.

Still not sure what to eat?

Sample Meal Ideas: Here are some of my favorite low histamine, low lectin, and low oxalate meals and snacks: Breakfast:
  • Handful of macadamia nuts or pistachios, 2 hard boiled eggs, Green Smoothie
  • Low Histamine Green Smoothie (flax meal, lettuce, 1/2 green apple, blueberries, fennel bulb and greens, cardamom seeds, fresh cilantro, fresh oregano, fresh rosemary, fresh mint, watercress, a few red cabbage leaves, ginger, stevia)
  • Chicken wrap on lettuce with fresh cilantro, shredded cabbage, shredded carrots dipped in a Ginger Dressing (whiz ginger, cilantro, ¼ clove garlic, pinch salt, 4 T olive oil in VitaMix or Ninja type blender)
  • Radish slices with grass fed butter topped with cracked sea salt and rosemary or cilantro
  • Cassava crust pizza topped with homemade pesto (whiz up basil, olive oil, garlic, salt, pepper), sautéed onions or shallots, fresh oregano, and chicken
  • Lamb chops or Pork Chops with mashed cauliflower (steam cauliflower and blend in food processor with butter, olive oil, salt, pepper, rosemary) and arugula salad
  • Cauliflower Fried Rice – grated cauliflower, thinly sliced onions, grated carrots sautéed in sauce of toasted sesame oil, ginger, salt, cayenne, and garlic. I’ll usually scramble a couple eggs in the pan to make it stick together. You can also add some shredded chicken or pork.
  • Green apple with macadamia nut, pistachio, or pecan butter
  • Frozen Tart Cherry “ice cream” – blend frozen tart cherries with just enough coconut milk to cover them. Add a pinch of raw vanilla powder, and a couple drops of stevia.I use Native Forest Simple Coconut Milk. This is one of the few brands without additives.

Healing foods are the foundation of recovering from MCAS. I always start with a conversation about foods with my clients who have MCAS. This article will give you the steps to start to make good food choices for yourself.

But if you have MCAS, food changes are rarely enough on their own. There are more root causes for MCAS beyond food. If you’re worried or overwhelmed about Mast Cell Activation Syndrome (MCAS), you may feel afraid that you’re never going to feel well again.

Don’t worry, though. Figuring out the root causes underlying your MCAS will give you a road map to healing.  Subscribe below to download my free guide to discover the 7 Most Common Root Causes of Mast Cell and what to do about them.

Sign Up Below To Get Your Free Report!

Find out the underlying issues that commonly cause Mast Cell Activation Syndrome and get a better understanding which ones are affecting you.

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  1. Pingback: 9 Insomnia Relief Supplements for Mast Cell Activation Syndrome (MCAS)

  2. Pingback: Macadamia Nut Butter - Low Histamine, Low Lectin, Low Oxalate, Low Carb

  3. Doris

    Wow this i sooooo what I needed this morning… Thank you very much… I hope we can learn more from you 🙂 Doris

    1. Beth O'Hara

      I’m so glad it helped you Doris! I have new stuff out each week, so be sure to sign up for the newsletter. Thanks for the comment!

    2. Kristi O'Haver

      The low histamine foods are giving me terrible indigestion and acid reflux. It is quite miserable. I dont know what to eat. I’m hungry, weak, and frustrated.

      1. Suz, Mast Cell 360 Team

        Hi Kristi,
        Thanks for reaching out. I’m sorry to hear you are facing these challenges. It sounds like your case is complex and working with a practitioner 1:1 might be helpful for you. I understand your frustration. It does take a good amount of work to figure these kinds of things out sometimes. A good place to start can be with a food journal. Keep one column for foods, one for date and one for reactions. You can look at this to see if there are patterns. And you can share this with your doctor or practitioner so he/she can get an idea of where to help you start. Hang in there. There is hope.


  4. Pingback: Easy Low Histamine Mango Ice Cream (also Low Lectin, Low Oxalate)

  5. Pingback: Safe Skincare and Personal Care Products for People with Mast Cell Activation Syndrome or Histamine Intolerance and the TRUTH about the Toxins in Most Products

  6. Elizabeth

    I have Mast Cell Syndrome.
    I am taking oral cromolyn 4 ampules 4x’s daily.
    My problems is diarrhea,
    sometimes it’s so severe.My entire body feels on fire,If we go out the 1st thing I do is look for the bathroom.

    1. Beth O'Hara

      I’m so sorry you are dealing with this, Elizabeth. It sounds like there are some significant underlying gut triggers that haven’t been addressed yet. Have you read the root causes report? You are welcome to reach out if you need help with this.

  7. T

    I am down to one food trouble breathing swallowing dizziness fatigue Can barely walk – My stomach pain is horrible tight vagus nerve and I am so uncomfortable I can’t leave my bed :(:(Every smell bothers me my eyes pour, my nervous system and immune system is over active. I don’t know what to eat or supplements to take. Any help please. Anything I eat or take I feel worse. I’ve been diagnosed with campylobacter jejuni – babesia Cytomegalovirus- penicillium – candida – aspergillus – whole body pain – cryptosporidium- streptozmes – mcas – please help me Beth I feel like I’m going to end please help me

    1. Kris Lattuca

      Ive just had an episode similar to yours. What gave me relief for sometime is going to the doctor and getting a steroid shot. It cools the inflammation down & you will start to feel better but really watch what food you put in yourself. It could start all over again. Its very frustrating

      1. Beth O'Hara

        Hi Kris,
        I’m so glad to hear the steroid shot worked for you. For some, steroids don’t work and have serious side effects, so it’s important for each person to be cautious and explore for him/herself if this is right.

        1. Melissa

          Thank you for the detailed article and sharing so much about your diet and your clients’ to help manage Mast cells. You touch on FODMAPs and these and a few other diet triggers are very important for managing my health as I have Gastroparesis and SIBO (small intestine bacterial overgrowth), plus other GI issues that are thought to be caused by Mast Cell Activation. It becomes very difficult to follow a low-histamine and low-FODMAP and get balanced nutrition. I cook almost every meal and have to take many medications and supplements to be able to eat at a restaurant or friend’s home even if the food is modified for me. I have a neurological disorder and cannot cook every meal or cook ahead for enough meals when I am down for days. My husband tries to cook or order food for me when I am sick, but my combination diet is so complicated that a dietician wasn’t able to follow it. Do you have any suggestions for the people like me?

          1. Suz, Mast Cell 360 Team

            Hi Melissa,
            If it is the MCAS that is causing your GI issues, you may want to start working to get the mast cells calmed. Beth has found that nervous system support is extremely helpful for those who are highly sensitive and those who are unable to tolerate many foods. This is one of the first steps to take. You can learn more about this in Beth’s Master Class: She also has a few free Facebook videos addressing nervous system support which you can find here: You may also need to put together a good list for yourself by cross-referencing lists such as Beth’s low histamine foods list, and other dietary requirements set forth by your doctor. If you would like to email us, I can send you a list suitable for FODMAP, too. It can take some work at the beginning, but in the long term, a good list might make it easier to plan and prepare meals. Additionally, Beth always recommends looking at replacements rather than omissions. If you can’t eat A, find another food from the lists which you can eat. This can help psychologically, as well as broaden the nutritional range of foods you can eat. I hope this will be of some help and wish you all the best.

    2. Cecelia

      We’re you ever diagnosed with Lyme disease?my husband has been and is having so much medical issues. What helped was ceftriaxone iv (or Rocephin) for few months. But bc of Mast Cell issues get developed allergy. But it did help while he was on iv therapy. For now, he can only eat cooked rice.
      Cortisone is a good choice if used very sparingly. Whatever is causing your issues might be bacterial and cortisone can make it worse.
      I deeply wish you will come out of this and be well.

    3. Lisa

      You just described my life, too. I’m in bed 20+ hours a day. I’m too sick to get to drs appointments. I feel afraid for the future.
      Hopefully if I can find something that I can eat I’ll feel better. I feel like I’m malnourished because of my fear of eating.

      1. Suz, Mast Cell 360 Team

        Hi Lisa,
        I’m so sorry to hear you are going through this. I hope the article was able to provide you with a starting point. As a gentle reminder, it is important to work with a professional regarding dietary needs and nutrition if you feel like you are malnourished. Please feel free to share any of these articles with your provider to help further the discussion about your concerns. For Mast Cell 360 clients who have a lot of sensitivities to food and supplements, they will often start with nervous system support. This can help a number of things, including calming the mast cells. That’s really important for those who seem to react to so many different things. You can learn more about that and take the class here if you are interested:

        Wishing you all the best –Suz

    4. Christine Pollis

      Have you ever been tested for CIRS? (Chronic Inflammatory Response Syndrome) what you described makes me think it. I have it also. You develop it from a biotoxin exposure like a mold exposure or if you have lyme disease. It’s worth looking into. You can search on for a certified shoemaker practitioner to test and help with treatment. Good luck to you. I know first hand how difficult this is.

      1. Jamie, Mast Cell 360 Team

        CIRS can go hand in hand with MCAS, which is also often triggered by mold exposure or underlying illness/toxicity like lyme disease. Beth has found Dr. Shoemaker’s protocols, while they work great for many people with strong constitutions, too aggressive for the population we specialize in with sensitivities and MCAS. At Mast Cell 360, our practitioners are guided by the MC360 method based more in line with Dr. Neil Nathan and Dr. Jill Crista’s work (both mentors of Beth’s).

  8. Sue

    Beth, thank you for this comprehensive information.

    I’ve seen eggs on every high histamine list I can think of especially the egg whites. Have you found your clients do OK on eggs if they are cooked ?

    Also, what is the problem with lecithin ? I’ve been taking sunflower lecithin to give me the phosphytidal choline I need to digest fats.

    Thanks again,

    1. Beth O'Hara

      Hi Sue,
      Freshly cooked eggs themselves aren’t usually a histamine issue. However many people have problems with eggs for other reasons. Uncooked egg whites are definitely a histamine liberator. This is why most people leave them out entirely. In my new Mast Cell 360 Low Histamine Diet: Phase I Elimination post, I remove eggs. I’ll be posting that this week. Then reintroduce in phase II. I’ve found sunflower lecithin to usually be well tolerated. Soy lecithin can cause issues due to soy sensitivities. -Beth

      1. Amber

        Hi Beth!
        Thank you for writing such a great article. Do you have any advice or links to food lists for people with MCAS and sulfur issues? I just got my genetic testing back showing I have sulfur issues and got so sick from a glutathione shot and a number of other things Dr’s have thought were healthy. I may have sensitivities to other things, but I’m unsure (though I suspect lectins).
        Unfortunately I also have EDS w/ cervical instability and POTS which makes me nearly bed bound and a full time walker user. I’m unable to cook or do dishes, but slow cookers with liners and disposable bowls, etc work.
        I’m also sick with what we think are mold issues, I had a c diff infection last year and the antibiotics messed up my stomach, I have h pylori, and more. Basically I’m a mess and it’s to the point that I’m afraid for my health. I’m in the process of trying to move and don’t have the ability to spend hours making food charts, but my reactions are getting so extreme with pain, rashes, hives, that I’m miserable.
        I’d really appreciate any advice you could offer to point me in the right direction. Thanks 🙂

        1. Beth O'Hara

          Hi Amber,
          I’m really glad you liked the article! I’m so sorry you are suffering with these things. I definitely get what you are going through. With the sulfur and glutathione issues, there are likely some major detox challenges. I had this problem too. You don’t want to go low sulfur for very long because it could make you worse. I really recommend at this point working with a Functional Practitioner, like me or someone with similar experience, on fixing your gut and detox challenges. Here is a link to schedule with me if would like to work one-on one.

          Also, here is a link to a new blog featuring a food list that I think will be helpful to you.
          Warmly, Beth

      2. Maria Anna

        I did not know sunflower lecithin was used for this, digesting fats? I’d like to know more. I seem to have a problem with fats, I take pepsin and betaine HCL currently

  9. Diabe

    I dearly wish I had the financial means to work with you but I do not. I have used all my resources just trying to get a diagnosis and am now bankrupt. I am going to try some of the things I’ve read here. I think you have the answers!! Thanks for the info you provide here.

    1. Beth O'Hara

      Thank you for reading, Diabe. The most important thing is to not give up! I’m so glad this site is helping you!

  10. Colleen Holland

    If you make your own curry powder without spicy peppers, clove or cinnamon, is it still an issue? I have a recipe that uses, curry leaves, fenugreek leaves, turmeric, ginger, cilantro, garlic, cumin, coriander, black pepper that I blend myself. Online I see everyone saying to avoid “curry” but curry is made of many things Do you know the answer to this question?

    1. Beth O'Hara

      Great question, Colleen. As longer as you are using lower histamine ingredients, like those you listed, it is fine. Some people are sensitive even to dried herbs and spices, but then they wouldn’t tolerate any dried herbs. The main issue with curry is the cayenne, clove, and cinnamon are histamine liberators. Your curry blend sounds really good! If you have any oxalate sensitivities (which is common in mast cell issues), you can sub any curcumin powder for the turmeric and use very little black pepper.

  11. Joseph R

    I’m loving this article. I’m on your HI facebook forum. I may even get in touch with you someday. I’m 68 and this is all new to me bc I got fed up with itchy sides of my nose, atopic eczema, runny nose when I eat, sneezing, etc. Opinions vary but you seem to make a lot of sense about what you say.

    1. Beth O'Hara

      Thanks, Joseph! I’m so glad you are here and on the Histamine Intolerance group! This will likely help those symptoms. If you get 8 weeks in with Low Histamine and Low Oxalate, and it isn’t clearing up, definitely reach out, and I’ll be happy to help.

  12. Heather S

    Hello, thanks for this list..

    I don’t know if I have MCAS (I supposedly have Ehlers Danlos Sybdrome, I also have Asthma, Endometriosis, Seborrheic Dermatitis, Diabetes), but I suspect so. I’m in the UK, just thought I’d add. The part where you mentioned FODMAPs was interesting.. As I have issues with Onions, Broccoli, Cauliflower and Beans.. I couldn’t eat too many of your Cauliflower recipes.
    But like you said, the FODMAP issue could be caused by Gut Flora being out of balance. How does that happen? Can Bio Yogurt with their host of live cultures affect gut flora in bad ways?
    I just had a Bio Yogurt, for the first time in ages and then I had stomach noises, then stomach cramps, swiftly followed by Diarrhoea..
    A year or so back I was using a lot of ready made Madras curry sauces, with tomatoes in.. At the same time as eating the bio yogurt.. And having terrible bloating reactions to spring onions.. Really bad, so bad I had to call out the overnight Dr. Anyway I’ve since read that tomatoes cause acid reflux. My reflux was so bad at the time too. I’ve since cut those sauces out and my acid reflux has greatly reduced..
    You didn’t really mention if spices were safe to eat, like chilli, as I think that is another irritant food I think..

    Do you think my gut flora was changed by the yogurt? I had been on antibiotics too.. In the past, a lot. For tick bites and other reasons, of which I can’t remember, do you think I could have MCAS?

  13. Rose

    Please, need help with leaky gut, candida, mast cell disorder and just had a mild heart attack and im not overweight…severe depression and anxiety and im 53….ive been suffering terribly!

  14. Lisa feldman

    Hello, what a great article! I’ve been researching so much about. Doing a elimination diet and part of it involves low histamine foods. I was wondering in soaking nuts, will it lower the histamine levels of them?
    I love nuts and I want to eat them and I know they’re so healthy. Thank you again for your informative article, Lisa

  15. Staci

    Are mast cell reactions immediate after eating reactive foods? Or can it be hours later? Or how long later? I’m having a hard time telling what and which foods I’m actually having issues with…

  16. Joni

    Hi there – great article. I noticed tomatoes are not on the high histamine food list. From a vegetable standpoint I have always heard/ready tomatoes, spinach & avocado are the big 3. Is this not the case?

    1. Beth O'Hara

      Hi Joni, Glad you liked the article. This particular article is more of an introduction rather than a comprehensive list. Tomatoes are on the high histamine side and they are also a lectin. Have you checked out the Low Histamine Foods list yet? If not, you can find it here:

  17. Tami Zorge

    Hi Beth,

    I’m still learning about this topic. Not sure if I have MCAS or histamine intolerance. It became apparent first time summer of 2018 and coincided with my candida/chronic fatigue and viruses that were ativated. I did get through it with ozone therapy, BPC-157 and a limited diet. However, it has been reactivated since I took the flu shot (tried to avoid it and will never do it again) and it worsened. I now have a tight chest. How do you handle the tight chest and I am hoping this new immunologist I will be seeing soon knows something about MCAS. Apparently he has knowledge about histamine.

    1. Beth O'Hara

      Tami, I’m so sorry you are dealing with this. I never felt well after flu shots either and personally avoid them too. If it feels your bronchials in your lungs are constricted, you might try a nebulizer (this is a good one) with Quinton water (15% off when registering with link below on any supplements in fullscript:
      Also, look into this supplement:

  18. Laura Deller

    Just wondering how I can be a vegetarian and low histamine?

    1. Beth O'Hara

      Hi Laura,
      Vegetarian and low histamine is quite easy – you can eat legumes and other low histamine plant proteins plus eggs. It is very difficult to do low histamine, low oxalate, and low lectin as a vegan, though.

  19. Shannon K

    This is so interesting. I’ve attempted to switch to a paleo diet several times with disastrous results that made me question my mental state (insomnia, horrible stomach pains, etc.) Reading through this I see that a lot of what I was eating was high in histamine and wonder if there is a connection……

  20. Jaclyn Downs

    Hiya Beth! I absolutely love this post! Thank you for sharing your experience and brilliance!

  21. Misty Hill

    Just ate spicy Hummus and had a fast reaction. My face went red. Red chest rash and my voice is restricted as is my breathing. This hasn’t been a trigger in the past.
    My doctor has done blood tests but never during an actual attack so I can’t get her on board. Although I have been suffering for years. Comormid with Ehlers Danlos.
    Heat is also a trigger. Sometimes Avacodos.
    Everyday it is different.
    I have Gastroparesis so I have to be careful with the Benadryl for the bad attacks and gut dangers. Please help.

    1. Beth O'Hara

      Hi Misty, I know how frustrating this can be. The testing for MCAS isn’t very reliable at this time, and it is really hard to know for sure when relying solely on the test. About 90% of people with MCAS are missed by the testing. 10-17% of the population have MCAS, and over 50% of people with chronic health issues have MCAS. We can get some good clues looking at health history, symptoms, and root triggers. Just looking at the things you mentioned, heat is a common trigger, prepared foods like hummus are often a trigger, and avocados are higher histamine. Please check out the symptoms survey (link located in the start here link below). The higher your score from the symptoms survey is above 50, the more likely you have MCAS. My approach is a root trigger approach and often helps with a variety of issues. You can read more here:

  22. Jessie

    Hi Beth. Thank you so much for this list. This list along with your wonderful recipes have helped me greatly with my high histamine due to lymes disease. What is your opinion on powdered supplements? It seems the market is flooded with green powders, protein powders, mushroom powders, etc. Are any of these histamine friendly? Do you have any recommendations that have worked for you? Thank you!

  23. Luanne Hetz

    Hi Beth. You list breakfast recipe here with eggs but say leave out of phase one. I have to say, I’m so confused as to where to start. I need some easy lunch, dinner and breakfast ideas. I do have problems with egg white substitutes (in the carton) I was never sure if this was due to additives or just having the egg whites. I have noticed having IBS when I eat just egg white sandwiches. I don’t need to eat a lot and I’m not always feeling like I have enough energy to make smoothies and such.

  24. RJ

    Hi Beth
    This was a great read, thank you. I have seen a practitioner here in Australia who assisted me to get the underlying inflammation under control and my puffiness, fluid and bloating has receded. I am still on a limited diet, but feeling well (unless I eat the wrong thing!). the thing that really assisted me was boosted my enzyme production with B5 and magnesium. Also, she got me to take Toxoprevent to clear the histamines from my system. It is made of a refined clay substance and it mops up the histamine in your gut. Do you know of this product?
    Thank you for being there for all of us out here in the community as one of the most challenging things when you have these issues is getting someone to believe that they are real. Best wishes RJ

    1. Beth O'Hara

      Hi RJ — I’m so glad the resources are helpful for you! Yes, I’m very familiar with Zeolites, and I’m so glad to hear they helped you. I don’t recommend them up front because they bind a lot of toxins and metals, so many people react a lot to Zeolites if they aren’t taking other binders first. I see a lot of people with mold toxicity, and have seen too many people respond poorly, which is why I now layer it in later.

      1. Phill


        For the life of me, I cannot find what type of kale is used for “baby kale.”

        Does anyone know if it is okay to eat?

        Also curious about collard greens.

        1. Suz Fleming

          Hi Phill,
          I’m not sure about baby kale, but Lacinato (also called flat leaf) is the lowest oxalate kale. Collard greens are low oxalate.

          1. phillip

            Let me know if you find out. no one seems to know

  25. Jenn


    Question- you use black pepper, which is aged and fermented? Is that not triggering along with the rest of said foods?

    Also, I have been told not to eat cruciferous/brassicas, due to their thyroid suppressing effects, and 100% of the ‘eat-a-whole-plate-of-these’ list are in that family 🙁 Suggestions for those with that limitation?

    Thank you very much for your extremely helpful site and your work. I find it easy to follow and extremely well presented, not to mention hugely useful! Much gratitude.

    1. Suz, Mast Cell 360 Team

      Hello Jenn,
      This message is from Beth:

      So glad the site is helpful for you!
      Great catch on the peppercorns. I’ve found that most people eat a very tiny amount of pepper (usually just a few sprinkles). But you are right that in larger amounts it could certainly be a problem. Pink peppercorns are from a different species and may be ok. I updated the blog to reflect the histamine levels of the other types of pepper for those really sensitive.
      Regarding cruciferous/brassicas – cooking reducing the goitrogenic effects and most people don’t have a problem. If you have a major thyroid issue and your health care practitioner has told you to avoid them, you’ll want to get plenty of garlic and onions because sulfur from these vegetables are crucial for both detoxification and mast cell support.
      Hope that helps!

  26. Angela

    I been dealing with chronic hives for a few months I taken Allegra and Zyrtec and now xytol and Pepcid twice a day it worked for the first few days and now it’s not working. Have had all blood work done and nothing. Doing blood work checking pylori, vitamin d, egg, wheat ,.

  27. Barbara M Carter

    Hi there, thank you so much for making this information available. Im 7-8 months from originally having COVID, the latest problem is severe itching and rash all over my body. Its not detergent, poison ivy etc. Others with the same symptoms have lead me to research mast cell information. Im starting this diet overhaul very soon. Have you had other people with COVID contact you? Im curious if something in particular helped?

    1. Suz, Mast Cell 360 Team

      Hi Barbara,
      We have had people who are dealing with the long term effects of Covid-19 contact us. Beth needs to look at each person’s symptoms on a case-by-case basis to see if the issues are within her scope of knowledge to help with. For example, if someone is working through fatigue and chronic mast cell flares as a result, she might be able to assist, but for more significant and severe symptoms, she would recommend working with a medical doctor. Because each person is different, we can’t say for sure what might work for you. If you suspect you are working through some mast cell flares, you might start with this article to look at ways so support yourself when you are experiencing a mast cell flare:

  28. Sierra Mays

    I’m getting great info from your posts!
    Question: I cannot find any information on weither acai berry or acai berry powder is high in histamine. What are your thoughts?

    1. Suz, Mast Cell 360 Team

      Hi Sierra,
      Dragonfruit, passionfruit and acai can be histamine lowering, but are higher oxalate.

  29. Jana/Yana

    I’m grateful for the opportunity to come to such valuable information thro www. Coming from a small country in the Balkans, where I eager to explore on my own, years of sensing different nutritional choices, to adjust to my being. Place where you’re left on your own because the conventional medicine will make you sick or crazy when you opt for low carbs down under in your late teens. Today, a young single woman in 33, I’m learning via personal Prisma, and here and there, stumble upon a species like yourself, Beth.✨
    The rebus of histamine issues echoed here. Unbelievably, reading your lines, it felt like de-javu – as I wrote them. Except for the ground meat, especially beef which, on contrary provides me a relief. For 10 years I’m alone on this path figuring out why the hell my (naturally tiny figure) has occasional issues with tissue swelling, itchiness, etc.?

    I even cut out salt for a little over the 2 years. It was only then I could eat walnuts, seeds, sardines, broth, spinach… But my mind wasn’t working so well neither my mood was at the highest. However, in those two years, I forgot what is the pain in joints and feet swelling. But then my organism called for carbs, to exchange for salt’s missing. I quit processed foods and starchy veggies, high glycemic index, and (pseudo)grains in 2010. But I hugged the fruit and when the “glass was overtly full” and insulin resistance knocked on the door, I knew, I need salt.

    I banished the fruit from my diet, introduced salt again. Pure Pink Himalayan salt and Himalayan Pink iodized. And the issues with histamine came back again. Last two years I took on keto-vore almost carnivore ish. But the histamines! My question Beth is, does it have anything to do with the salt? Or should I go down the rabbit hole, to investigate the root cause?
    The fact: In the last 16 years, since I went low carbs/paleo, I have never, ever take a pill for a headache, got seasonal flu, and if I get cold, I only take ginger powder and garlic. My sensible being revives after some natural things. I’m very active, brisk walks in nature, not smoking, wake at 5 am, in bed by 9.30 pm. Where am I lacking? Thank you much, in advance, for the attention to my question. If I could afford it, I’d be your client.
    p.s. Pardon me if I made mistakes in my English. It’s not my native.

    1. Suz, Mast Cell 360 Team

      Unrefined sea salts are typically lower histamine. It’s hard to say what might be going on for you without knowing your history. It sounds like you are making a lot of good, healthy choices! Getting to the root cause can be helpful. Have you received the root causes report yet? If you would like a copy, I would be happy to send it.

      1. Jana

        Dear Lady Suz,
        thank you for your reply. Meanwhile, it came, I searched further. Root cause testing didn’t help me. It’s generic. What helped me is the reading of your blog to demystify and clarify issues, recognize and name them. Immense enough 🙏🏻 I’ve come to possible glutamine and it’s quite similar to what I’m experiencing with eating a little „over“ protein or when I mix protein from different sources like egg and beef or fish and egg or cheese and meat etc. It could be due to I’m really eating too much protein in one meal (which I don’t feel when I eat, I can eat a lot more). For example, 400-500g of white fish or 300g of ground beef or 2 chicken legs (whole) and 2 wings. But the 2/3 or even 1/3 of this portion is just fine, no problems unless, I feel I’d eat a little more. If I add Himalayan iodized salt to this, the problem comes quickly instead of when there is the absence of salt or with a little pure Himalayan salt.
        I have a long history of eating low carb veggies and as I investigate on-site, it could be due to fiber and antinutrients in plants and seeds that decrease my ability to properly digest protein over time. One is clear, I need to restore my microbiome for several weeks (still figuring out which protocol and reintroduce one plant at a time.
        I’ve noticed a reaction to oxalates, but not to lectins as much. There is a concern about whether the fiber is helpful or not. The opinions are opposite as well as experiences. But many are showing that the absence of fiber improved overall nutrient absorption. Listen to Dr. Paul Mason. One info more, the connection between exercise (walks longer than 45min) and histamine release here Well known to me. But when I pee after the walk it lowers the inflammation. It could be uric acid. Hopefully, this helps further exploration!

        Happy holidays and Christmas to all of your readers as your team. 🧚🏻‍♀️I hope that sharing my experience will propel others as it did to me when I was reading theirs.
        Immensely grateful for your time acknowledging my comment💗

        1. Suz, Mast Cell 360 Team

          Hi Jana,
          Thank you for sharing your experience!

  30. Werner van zyl

    Hi Beth

    I was wondering about Mung Bean Sprouts. Since they are beans, I generally see that means are either high histamine or lectins. But the sprouts have a high quantity of DAO to digest the histamine, so not sure! What is your opinion?

    1. Suz, Mast Cell 360 Team

      Pea sprouts have the highest levels of DAO, but they are lectins, so it depends on your individual sensitivities.

  31. Amy Palmer

    My naturopathic dr. suspect I have mast cell activation. I tested positive to mold, Ochratoxin. It has been 9 months since my symptoms started which have all been skin related with horrible itching, swelling and redness, then some welts, and dryness. I started on an alkaline diet, and reacted horribly. Then I went on a vegan diet and did not feel well and still have some reactivity. My dr. has recommended the AIP diet which I have been on for 2 months and I am getting better, however at the same time I was put on Cholestyramine, Hydrocortisone, Benadryl, Tacrolimus for my itchy eyelids (only had to use it 3 days and it was gone), many supplements as well. The AIP diet, low histamine diet all have conflicting foods. The foods list I see here are not allowed on the AIP diet. I just learned about oxalates and I have been eating sweet potatoes and a few others on there as well. I still have itchy areas daily and it moves from place to place and wonder if food is causing it. I really really don know what to eat! I am starting low dose naltrexone today and have a genetics test and see my dr in a couple weeks. I am so confused.

    1. Suz, Mast Cell 360 Team

      Hi Amy,
      I’m sorry to hear you are facing these challenges. I understand that it can be confusing knowing what to eat and which lists to follow. It does take some trial and error sometimes, in the beginning, to get to the bottom of what you may really be dealing with. If the AIP diet was helping, take a look at that again with your doctor and tell your doctor about your concerns about histamine and oxalate intolerance, too. Food intolerances can cause itching. The genetics test will help shed some light, too. It’s hard for us to say more specifically what might be going on since we don’t know your health history. But, for anyone dealing with MCAS and/or high sensitivities, Beth will start them on nervous system supports right away. She has found this to be a critical, yet often overlooked, component toward healing. You can learn more about what this can help and why, and if you are interested, you can then get Beth’s Master Class on this topic here:

  32. Mary M

    Hi Beth,
    Thanks so much for all the time you devote to helping us with free health info! I am still waiting for my immunology tests to come back to figure out what may be causing my histamine intolerance but in the meantime I am trying to find a good vitamin D supplement that does not have gelatin or other harmful ingredients. Most of the vegan vitamin D brands have MSG and other junk but I found one derived from lichen so I am wondering if lichen is safe for us with histamine intolerance and/or mast cell disorders. Mold is an allergen for me and lichen is combo of algae and fungi. I can tolerate spirulina well. My D has been low on my latest blood tests despite taking a supplement but it has gelatin and not sure if the low D is just from the Covid hermit indoor life this winter but either way I need to find a better brand I think. The one I am considering that is made from lichen is
    NATURELO Vitamin D – 2500 IU – Plant Based from Lichen – Natural D3 Supplement. I am so grateful for all of the knowledge you share and the hope you give us to heal and be able to enjoy life again.

    1. Suz, Mast Cell 360 Team

      Hi Mary,
      You can check out this article Beth wrote about Vitamin D if you are interested in learning more. There are a few recommendations in the article , but I don’t know if these are vegan, so you’ll need to check out the ingredients to see if they meet your lifestyle requirements. These are the types we typically use in the practice, but we can’t say for sure if these will be right for you. Be sure to talk with your practitioner with questions or concerns. If you decide to try anything new, it’s best to start very slowly with just drops or sprinkles and then gradually build up if you are tolerating it.

  33. Christine Brazzell

    I’m new to this. Normally I soak grains for several hours before cooking them. I also eat sprouted bread which stays in the fridge. Would these be high histamine? Would it be better to not soak the grains? I have also bought sprouted rice and sprouted oats. Would these be okay?

    1. Suz, Mast Cell 360 Team

      Hi Christine,
      Beth said that she soaks grains overnight in the fridge, then cooks and freezes the leftovers. She freezes any bread as well.

  34. Leslie Hogan

    Hi Beth and Company.

    I have been literally devouring Beth’s articles for the last week or so. SOOOO happy I have found Beth ! WoW ! Thank you for all I have learned re: MCAS and Histamines, AND, All I have YET to learn.

    Couple questions. I did print out your Low Histamine/High Histamine food list, but what I am unclear about is if you have ADDITIONAL food lists ?
    Above on this article you wrote:
    “I also have cross referenced low histamine, low lectin, low oxalate lists for clients.”
    I see lectins and oxalates on the histamine food list I did print out, but, I am unclear if you have another list (s) I would like and if so , am I to email you a request for them? I would love them If possilbe?
    Also, in one of your articles you mentioned AVOIDING fish oil. Is it considered HIGH Histamine? Or , what was the reason , AND, what is a good replacement for it?
    THANKS Beth!
    Much Appreciation,

    1. Suz, Mast Cell 360 Team

      Hi Leslie,
      Thanks for letting us know the articles have been helpful!
      the Food List indicates Lectins with an L, and Oxalate with an O. Low and high histamine foods are shown in their respective columns. We do have a low salicylate food list, and a low FODMAP food list, but you don’t want to limit your foods if you don’t have to. Salicylate intolerance is more rare so don’t cut those things out if you don’t need to. It’s always a good idea to work with someone 1:1 before making big changes like that. You can just search the blog for salicylate or Fodmap to get those articles with those lists.

      Fish oil is high histamine. Beth prefers SPM which you can find here if you are interested:

      If you use the link above to register a FullScript account, you will get 15% off all your orders. And it helps support Mast Cell 360 through their affiliate program.

      Thank you again for your interest! Wishing you all the best!

  35. sheila

    Hello> My recent blood work showed I have high histamine! My nutritionist says I sould be able to take supplements to bring it down and not necessarily be on a low histamine diet!! I’m thinking maybe I should do both? I’m hoping it is not to difficult, especially since I found this site!! I have become addicted to my smoothie in the mornings and have been using Sun Warrier pea protein, wondering if that is something I can still use?I use plain no sweetener. I’ve read that using a pressure cooker(instapot) with grains, oats, quinoa, buckwheat, millet, gets rid of lectins so that you don’t have to soak. This is what I have been doing recently. I don’t read this anywhere here! What is Beths take on this? Thanks

    1. Suz, Mast Cell 360 Team

      Hi Sheila,
      Everyone is different. Since we don’t know your specific case, we can’t say what would be right for you. In the Mast Cell 360 practice, most of our clients see the most benefit when they start with a low-histamine diet and some supplement supports. Many of them will be able to eat histamine foods in moderation in time. That’s one of the goals we strive for. We want to see as much variety in our foods as possible.

      Histamine intolerance and lectin intolerance are not always related, though for some people, lectins can trigger mast cells. And in turn, mast cells can release more histamine. Pressure cooking can help reduce lectins. You can learn more about lectins here:

      Peas are a lectin, so if you are concerned about lectins, a pea protein may not be the best choice. We haven’t been able to find a protein powder that works across the board. Most of these powders will be high in salicylates. Rice and pea protein are lectins. Hemp protein is high oxalate. This is one with lower salicylate and oxalate levels, but does have rice and pea protein:

  36. Ashley

    Would you be able to help me with a meal plan for my daughter shes 3.5 and has MCAS/HIT? She has so many food allergies and I cant follow your foods recommendations. Please help! No one seems to know what to do.

    1. Suz, Mast Cell 360 Team

      Hi Ashley,
      We are sorry to hear about the challenges you are having. We unfortunately don’t do meal plans alone, as we work with clients in a full spectrum way. Also, meal plans would be best done with a practitioner, since the practitioner could then see the full picture of what is going on with your daughter and plan accordingly. You might try looking here to see if you can find someone who will meet your needs:
      We share this as a resource, not a referral, since we don’t know everyone on the list. We do hope it will help you generate some leads so you can find someone who is a good match for your needs!

  37. Kristen Nicholson

    I’m looking for low histamine, high fiber foods I can consume. It seems like the majority of the high fiber foods are histamine liberators. I’m trying to get more fiber into my diet to improve gut motility.
    Thank you kindly!
    – Kristen

    1. Jamie

      Have you looked at Healing Histamine’s lists from Jasmine? I put together a spreadsheet with the foods she wrote about. Personally I’ve found lowoxolate’s list to be immensely helpful, and then just cross reference. Though I’ve realized that these lists don’t always paint a good picture, because we’re all so different. So it does require trial and error to figure out what our body can handle, at what amounts, how often. It’s tricky… I struggle a lot myself.

      Someone I spoke with recommended Oxipur and Intolerances on iphone. I don’t have iphone, but I think the apps can be ran on windows with an IOS emulator.

      LowOx, Vulva and other sources mashed into one


  38. Kristen Nicholson

    I’m looking for low histamine, lox oxalate, high fiber foods I can consume. It seems like the majority of the high fiber foods are histamine liberators. I’m trying to get more fiber into my diet to improve gut motility.
    Thank you kindly!
    – Kristen

  39. Kate

    Oh gawd, just poke my eyes out now. How can I even enjoy life have to watch every leftover. Certainly can’t eat out at all?? Good lord. I have a really clean diet as it is because I lift heavy and workout 5 days a week and now I can’t even have an occasional glass of wine.

    1. Suz, Mast Cell 360 Team

      Hi Kate,
      Everyone is different in what they can tolerate depending on where they are with their health. For those who are really sick and trying to get back on track, it can help a lot to look at what foods are being eaten. The goal is to be able to get to the point where you CAN have an occasional glass of wine or the whatever it is that feels like a treat. We have many clients who are able to go from eating just a handful of foods to being able to eat more low histamine foods and from there get well enough to even eat a higher histamine food from time to time. Take everything at your own pace and see what works for you. You may not fall into the very sensitive category. Just pay attention to what feels right for you and talk with your provider with any questions or concerns.
      Wishing you all the best!

  40. Tabatha

    Wow. I feel like crying. I am so happy I found this but I’m also so overwhelmed. I’m trying to help my son who has Aspergers. Over the past few years his allergies have gotten out of control. Everything is triggering him now. I’ve had him tested for food allergies multiple times with several allergists and only dairy shows up. They never have an interest in answering our questions. I knew it was more than just dairy but no one helps. No one in my area cares to help or guide with anything. I had to demand testing for his autism diagnosis because I knew something was going on. He is high functioning with several savant characteristics and so doctors are focusing on that and ignoring his struggles, but that’s small town backwards Kentucky for you. We had cut out dairy, all gluten, soy, and msg after I researched on my own. He had a little relief and started thinking a bit more clearly but I knew he needed something else because more and more foods are becoming intolerable. Out of the blue poultry is making him sick, his favorite food. Im going to read every page on this website and cry some more. Thank you, more than I can express in words.

    1. Suz, Mast Cell 360 Team

      Hi Tabatha,
      Thank you so much for reaching out and sharing your experience. I’m so glad you found the resources on our site helpful. We understand it can be overwhelming and just want you to know that even baby steps are steps in the right direction. Do what you can little by little. You’ll get there!
      Wishing you and your son all the best!

  41. Harry

    Thank you so much for this information. I can relate so much, everything triggers me currently.
    Did you have skin issues in the peak of your symptoms? I have more stretchy and numb skin all over my body, could it be from mast cell ‘waste products’?
    Thank you.

    1. Suz, Mast Cell 360 Team

      Hi Harry,
      Beth said: Yes I’ve had stretchy skin. Skin stretchiness can be an indication of hypermobility, but that is usually triggered by mold toxicity and bartonella. It’s often coincides with MCAS, but there isn’t something triggering both at the root level. It’s important to have similar looking conditions ruled out by a medical practitioner. If skin is extremely stretchy, it may be important to get screened for genetic EDS.

  42. Geoff

    “Avoid canola oil, corn oil, safflower oil, and peanut oil. These are inflammatory oils.”

    1 tablespoon of canola oil has over a gram of Omega 3 ALA. How is it inflammatory ?

    1. Suz, Mast Cell 360 Team

      It’s about Omega 3: Omega 6 ratios. Most people we work with already have higher levels of Omega 6 than Omega 3, in which case high Omega 6 fats are usually inflammatory. If you are one of the few with high Omega 3 levels, then it may not be inflammatory. You can test your fatty acid status to see what might be right for you.

  43. Angelica

    Hi Beth, Suz!
    Can you explain a little bit more about the problems or concerns with Calcium Chloride? This is an usual additive in almost all of the cheese sold in my country, so I’d like to know a little bit more about this

    1. Jamie, Mast Cell 360 Team

      Hi Angelica! For those with MCAS, calcium chloride can be a trigger. In large doses calcium chloride can do damage to the GI tract.

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