THE INSIDER'S GUIDE TO

THE HISTAMINE
HISTAMINE
INTOLERANCE
INTOLERANCE
FOOD LIST
FOOD LIST

ALISON VICKERY
CERTIFIED HEALTH COACH
Copyright © 2015 Alison Vickery

ISBN 978-0-9943454-7-9

All rights reserved. No part of this publication may be reproduced, distributed, or

transmitted in any form or by any means, including photocopying, recording, or
other electronic or mechanical methods, without the prior written permission of
the author, except in the case of non-commercial uses permitted by copyright
laws. For permission requests, write to [email protected].

Legal disclaimer. All information and material contained in this publication is

based on the author’s personal experience and provided for general information
purposes only. The information and material provided is not intended to
diagnose or treat any condition or symptom and its use is not intended to be a
substitute for the medical or professional advice of a physician. Please consult
your own doctor or healthcare provider to determine the best course of
treatment for you. The author is not responsible for any damages as a result of
the use of this information and material including without limitation, personal
injury, illness, wrongful death, or any other personal or pecuniary loss.

Alison Vickery
25 Coogee Street, East Ballina, NSW, 2478 Australia
alisonvickery.com.au
INTRODUCTION
About this Food List
This list has been compiled by categorizing foods using:

Scientific Test Results – from a paid scientific database.

Clinical Experience – specifically the SIGHI and RPAH Allergy Unit published data has
been used to verify database results,

Conflicting Foods – where there were differences between the scientific database,
and clinical experience, the difference was resolved by the basic principles of
histamine formation or release.

Common Allergens – that can release histamines are excluded including artificial
ingredients, preservatives, additives, artificial colors, and chemicals. Also foods with
a high level of hormones, antibiotics, heavy metal, or mold contamination are also
excluded.

Other food intolerances have not been considered.

When A Food Is Not On the List

If a food is not listed then some basic principles can help determine the probable histamine
status:

Histamine is a marker of food quality. Is the food fresh? Is it local?

All aged and fermented foods are high in histamine.

All protein and cooked starches increases in histamine as it ages. Only freezing
halts histamine formation. Fish needs to be gutted and frozen within 12 hours of
the catch.

If fruit ripens off a tree it increases in histamine as it ripens.

Foods with a history of allergic response are likely to stimulate the release of
histamine.

Importantly, just because a food is healthy does not mean that it will be low in histamine. The
histamine content is due to how the food is handled not its micronutrient contents.

Finally, any food list will also need to be personalized for an individual’s health circumstances,
which can vary considerably from person to person.

THE HISTAMINE INTOLERANCE FOOD LIST | 1

Insider’s Tip:

If a low histamine elimination diet confirms histamine intolerance the next

step is to identify your histamine threshold.

Most people with histamine intolerance can eat most low histamine foods,

1 serve (1/2 cup) of moderate histamine foods, or 1/10 serve of high histamine
foods daily.

Very high histamine foods are rarely tolerated.

As your health status improves it is typical for your histamine threshold to rise.

THE HISTAMINE INTOLERANCE FOOD LIST | 2

 VEGETABLES

Low Medium High Very High Avoid

Alfalfa Avocado (Firm) Avocado (Soft) Fermented or With All Processed or

Artichoke Bamboo Shoots Broccoflower Vinegar: Packaged Foods
Asparagus Cabbage Broccoli Gherkin
Beet Greens Cauliflower Broccolini Olives (Check the label
Beetroot Chinese Broccoli (Rapini) Onions carefully for
Butternut Chives Chard artificial
Pickles
Squash Endive Collard Greens ingredients before
Sauerkraut
consuming)
Bok Choy Kale Kang Kong Truffles
Brussel Sprouts Radish Leaves Kohlrabi Beet Kvass
Celery Mizuna Leek Kimchi
Chestnut Spring Onion Lettuce Capers
Chicory (Shallot) (Prepack)
Choko Carrots Mushrooms Sea Vegetables &
Cucumber Celeriac Mustard Greens Algae:
Dandelion Daikon Pumpkin Chlorella
Leaves Eshallot Radicchio Spirulina
Fennel Onion Rocket (Arugula) Seaweed
Garlic Radish Silver Beet Dulce
Green Beans Spinach Irish Moss
Jiacama Nori
Jerusalem All Dried Herbs
Bladderwack
Artichoke Kelp
Lettuce Kombu
Okra Wakame
Parsnip Sea Lettuce
Snow Peas
Spaghetti
Nightshades
Squash
Sprouts Capsicum (Bell
Sugar Snap Peas Pepper)
Swede Cayenne
(Rutabaga) Chilli Pepper
Sweet Corn Eggplant
Sweet Potato Goji (Wolf) Berry
Taro Habanero
Tatsoi Jalapeno
Turnip Paprika
Turnip Greens Poblano
Water Chestnut Potato
Watercress Sweet Peppers
Yam Tobacco
Zucchini Tomatillo
(Courgettes) Tomato

All Fresh Herbs

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET

AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 3

 FRUIT

Low Medium High Very High Avoid

Acai Avocado (Firm) Avocado (Ripe) Fermented or With All Processed or

Apple Banana (Firm) Banana (Ripe) Vinegar: Packaged Foods
Apricot Coconut Flesh Figs (Fresh) Capers (In Vinegar)
Blackberries (Fresh) Grape (Check the label
Blueberries Cranberry Plum All Dried Fruit: carefully for artificial
Boysenberries Currants Raspberry Coconut ingredients before
Cantaloupe Strawberry (Desiccated, consuming)
Capers (In Salt) Fruit Flours: Shredded, Flour)
Cherry Citrus: Dates
Banana Flour
Elderberries Grapefruit Prune
Plantain Flour
Honeydew Kumquats Raisin
Melon Orange Sultana
Loquat Lemon Dates
Lychee Lime All Other Dried
Mangosteen Mandarin Fruit
Mulberries
Tropical Fruits:
Nashi Pear
(Asian) Custard Apple
Nectarine Dragon-fruit
Peach Fejoa
Pear Guava
Persimmon Jackfruit
Plantain (Firm) Kiwifruit
Pomegranate Mango
Quince Papaya
Rhubarb (Pawpaw)
Star Fruit Passion Fruit
Pineapple
Watermelon

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 4

 PROTEIN

Low Medium High Very High Avoid

Chicken (organic Chicken Eggs Beef (Aged) Bone Broth All Processed Foods:
or free range) (Yolks Only) Chicken Eggs Fish (Not Fresh) Cold Cuts
Goose Duck Goose Eggs Anchovy Fish Fingers
Quail Duck Eggs Pork (Organic or Herring Hydrolysed
Turkey Quail Eggs free range) Mackerel Vegetable
Beef (Unhung) White Fish Sardines Protein (HVP)
Lamb (Fresh) Non-White Fish Textures
Rabbit (Fresh): Preserved: Vegetable
Veal Cod Bacon Protein (TVP)
Salmon Caviar Plant Based
Protein Powders: Trout Dried (Jerky) Mince
Marlin Ham
Colostrum
Sashimi Pastes
Hemp Protein Contaminated Foods:
Whey Protein Salami
Tuna
Isolate Shellfish: Sauces
Clam Shark
Whey Protein Smoked
Scallops Chicken (non-
Concentrate Soy
Crayfish organic or non-
Tempeh
Mussel free range)
Tofu
Oyster Pork (non-organic
Squid or non-free
Packaged Fish & range)
Prawns
Meat:
Crab Modified
Lobster Atmosphere
Packed (Used in
Offal: Supermarkets)
Brain Tinned
Liver Vacuum Packed
Heart
Kidneys
Sweetbreads All Leftovers If Not
Tongue Frozen

Other:
Game
Kangaroo
Minced Meat
Roasted Chicken
Gravy
Poultry Skin

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET

AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 5

 GRAINS

Low Medium High Very High Avoid

Gluten: Baking Powder Risen Yeast-Risen (Free of Buckwheat All Processed Foods:
Barley (Free of artificial artificial ingredients): Baker’s Yeast
Egg Pasta ingredients): Bagel Breadcrumbs (Check the label
Couscous Biscuits Baguette Carob carefully for artificial
Farro Flatbread Bread Wheat Germ ingredients before
Matzo Croissants consuming)
Durum
Bulgar Scones Crumpets All Cooked Grains:
Kamut Crackers English Muffins Contaminated Foods:
Modified
Noodles Focaccia Corn
Atmosphere
Oats Pumpernickel Polenta
Packed
Pastry Pita Bread Tinned
Puff Pastry Pizza Dough Vacuum Packed
Rye Sour-dough
Semolina Toast
All Cooked Grain
Wheat Leftovers If Not
Spelt Frozen
Wheat Bran

Gluten Free:
Amaranth
Millet
Oats (Gluten
Free)
Potato Starch
Quinoa
Rice
Rice Noodles
Rice Flour
Rice Cakes
Rice Crispies
Sago
Sorghum
Tapioca
Teff

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 6

 FATS

Low Medium High Very High Avoid

Butter Coconut Derived: Animal Fat: Nut & Seed Oils: All Processed Foods:
Coconut Oil Coconut Cream Chicken Fat Almond Oil Canola
Flax Oil Coconut Butter Duck Fat Avocado Oil Corn
Ghee Coconut Milk Lard Sesame Oil Grape-seed
Hemp Oil Suet Walnut Oil Margarine
Macadamia Oil Tallow Nutlex
Olive Oil Peanut Oil
Fermented or With
Red Palm Oil Safflower
Vinegar:
Soybean
Mayonnaise
Sunflower
Salad Dressings
Vegetable
Shortening

All Oils with Artificial

Anti-oxidants or
Flavours

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 7

 DAIRY MILK

Low Medium High Very High Avoid

Butter Fresh Cheeses: Young Cheeses: All Aged and All Processed Foods:
Colostrum Cottage Cheese Fermented:
Cheddar Condensed Milk
Cows Milk Quark
Gruyere All Other Aged Milk Powder
Ghee Ricotta
Goats Cheeses Processed
Whey Protein Yoghurt Cheese
Mozzarella Commercial Cheese
Concentrate Yoghurt UHT Milk
Whey Protein Milks: Keffir Soy Milk
Isolate Butter Milk Raw Milk Cheese
Goats Milk
Raw Milk

Bi-products:
Cream
Sour Cream
Yoghurt (H/made
including milk,
almond, &
coconut)

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 8

 NUTS, SEEDS, BEANS, PEAS, LEGUMES

Low Medium High Very High Avoid

Seeds: Nuts: Nuts: Nuts: Contaminated Foods:

Chia Cashew Nut Almond All Nut Butters, Peanuts
Flax Coconut Flesh Brazil Roasted Nuts,
Hemp (Fresh) Hazel Meals, and
Linseed Macadamia Flours
Nigella Sativa Pecan Mixed Nuts
Poppy Pine Walnuts
Sesame Pistachio

Seeds:
All Other Spices Seeds: All Seed Butters,
Pumpkin Roasted Seeds,
Sunflower Meals, and
Flours.
Tahini
Spices:
Anise
Cinnamon Legumes, Peas, &
Cloves Beans:
Coriander Adzuki Beans
Mustard Black Beans
Nutmeg Borlotti Beans
Paprika Broad Beans
Fava Beans
Garbanzo Beans
Green Peas
Kidney Beans
Lentils
Lima Beans
Lupin Flour
Mung Beans
Navy Beans
Pinto Beans
Soybeans
White Navy
Beans

Protein Powders:
Pea

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 9

 BEVERAGES

Low Medium High Very High Avoid

Moringa Club Soda (Soda Tonic Water Cocoa All Processed Foods:
Spring Water Water) Cola Drinks
Tap Water Low Histamine Dried Teas: Alcohol:
Black Tea Beer, Larger, Ale, Instant Coffee
(Filtered) Fruit Juice (Fresh)
Chai Stout Energy Drinks
Sparkling Water
Coffee (Mould Champagne Fruit Juices
All Fresh Herb and
Free) Cider (Commercial)
Rhizome Teas All Other Dried Herb
Green Tea Wine (White, Lemonade
and Rhizome Teas
Matcha Red, Fruit,
Yerbe Matte Sparkling) Contaminated Foods:
Coffee (Non-
Spirits (Colourless): Spirits (Coloured):
mould free)
Gin Brandy
Tap Water
Rum Liqueurs
(Unfiltered)
Sake Port
Vodka Scotch
Sherry

Fermented:
Kombucha

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 10

 SWEETENERS

Low Medium High Very High Avoid

Raw Honey Cacao All Processed Foods:

Maple Syrup Carob
Agarve Nectar
Stevia Chocolate
Brown Rice Syrup
Liquorice
Cane Sugar
Malt Extract
Coconut Sugar
Marzipan
Corn Syrup
White Chocolate
Golden Syrup
Honey
(Processed)
Icing Sugar
Malt Syrup
Molasses
White Sugar

All Artificial
Ingredients:
Acesulfame
Aspartame
Caramel
Equal
Neotame
Saccharin
Splenda
Sucralose

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 11

 OTHER

Low Medium High Very High Avoid

Baking Soda Baking Powder White and Black Bone Broth All Processed Foods:
Citric Acid Gelatin Pepper Brewer’s Yeast Meat Extracts
Cream of Tartar Green Pepper Nutritional Yeast Stock Cubes
Galangal (Fresh) Table Salt
Ginger Tamarind (Iodized)
Himalayan Salt Commercial Sauces:
Vanilla (Extract) Tomato Paste
Coconut Amino
Horseradish Vegetable Stock
Fish
Lemongrass (Carton)
Maggi
Lotus Root Yeast Extracts
Mustard
Pectin
Oyster
Pink Peppercorn
Soy All Artificial
Saffron (Threads)
Tamari Ingredients:
Sea Salt
Tandoori Anti-oxidants
Turmeric
Teriyaki Colourings
Vinegar Flavourings
Wasabi Preservatives
Worcestershire Carrageenan
Benzoate
Sulphate
MSG

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID

MODERATE HISTAMINE DIET AVOID

THE HISTAMINE INTOLERANCE FOOD LIST | 12

 ALISON VICKERY
is a board certified health coach who specializes in
helping women with histamine imbalance, chronic
food intolerances, and chronic health conditions to
live better lives.

As a life-long sufferer of histamine intolerance, Alison

has made it her mission to seek out the world’s
leading experts on histamine intolerance and apply
the results of the research in an integrative way that
brings about real and lasting change in the lives of
those affected by the condition.

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