High HISTAMINE-RELEASING Foods to Avoid or Strictly Limit
(Do you react to any of these foods with symptoms?)
1. Fermented, Aged, and Processed Foods (Highest Histamine Sources)
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Aged cheeses (e.g., cheddar, parmesan, blue cheese, gouda, camembert, swiss)
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Fermented foods: sauerkraut, kimchi, kombucha, kefir, yogurt (especially long-fermented), miso, tempeh, natto, soy sauce, tamari
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Cured/processed/smoked meats: salami, pepperoni, bacon, ham, sausages, hot dogs, deli meats, smoked salmon, canned fish/meat
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Vinegar and vinegar-containing products (e.g., pickles, mayonnaise, ketchup, salad dressings, balsamic vinegar)
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Alcohol: wine (especially red), beer, champagne, spirits, cider
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Yeast-containing or leavened products (e.g., bread with yeast, yeast extract; fresh sourdough may be better tolerated by some)
2. Fish and Seafood (Especially if Not Super-Fresh)
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Most fish unless caught, gutted, and frozen immediately (e.g., tuna, mackerel, sardines, anchovies, mahi-mahi, shellfish like shrimp, crab, lobster)
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Smoked, canned, pickled, or fermented fish/seafood
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Avoid leftovers from fish entirely
3. Certain Vegetables and Plants
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Tomatoes (fresh, canned, sauces, ketchup)
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Spinach
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Eggplant (aubergine)
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Avocado
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Olives (especially fermented/canned) 4. Fruits (Especially Overripe or Certain Types)
4. Fruits (Especially Overripe or Certain Types)
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Citrus fruits (oranges, lemons, limes, grapefruit)
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Strawberries
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Bananas (especially ripe)
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Pineapple
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Kiwi
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Papaya
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Raspberries, blackberries (some berries are borderline)
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Dried fruits (e.g., raisins, dates, prunes — concentrated and often sulfited)
5. Other Common Triggers (Histamine Liberators or DAO Blockers)
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Chocolate and cocoa
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Nuts (especially walnuts, cashews; peanuts often problematic)
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Shellfish (already noted, but emphasized)
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Artificial additives/preservatives (e.g., benzoates, sulfites in some wines/dried fruits)
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Tea (black, green, mate — some act as DAO blockers)
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Energy drinks and certain herbal teas
Additional Tips to Minimize Reactions
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Avoid leftovers unless frozen right after cooking (histamine builds quickly in refrigerated food).
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Skip restaurant meals, processed/packaged foods, and anything with unknown storage history.
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Be cautious with medications/supplements that may block DAO (e.g., certain painkillers, antidepressants — consult your doctor).
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Focus on fresh proteins (e.g., freshly cooked chicken, turkey, eggs if tolerated), low-histamine veggies (e.g., zucchini, cucumber, lettuce, broccoli in moderation), and grains like white rice or quinoa.
here is a link to a downloadable version of this list:
