FOOD LIST WITH HISTAMINE and other AMINES

Although most foods contain histamine in some proportion, those in the left column contain the highest amount of histamine or other biogenic amines.

Histamine low diet and other biogenic amines

CATEGORY

HIGH in Amines

AVOID

LOW in Amines

CONSUME

Vegetables

Spinach, eggplant, tomato, avocado, sauerkraut, green pepper, sweet corn, mushrooms, bean sprouts.

Broccoli, cauliflower, cucumber, carrot, green beans, onions, garlic, zucchini, lettuce, artichokes, sweet potato, pumpkin, brussels sprouts, turnips, cabbages, endives.

   

Fruits

Orange, grapefruit, lemon, tangerine, kiwi, papaya, strawberries, pineapple, banana, passion fruit, plum, pear. Juices from these fruits.

Watermelon, melon, peach, nectarines, Paraguayans, grapes, apples, coconut, red fruits (not strawberries), figs, apricots.

   

Cereals

Wheat, spelt, kamut, rye, oats. Processed foods based on wheat flour such as pasta, pizza, cookies…

Brown rice, spelled grains, millet, buckwheat, quinoa, gluten-free oats.

   

Fish and seafood

Blue fish, crustaceans (prawns, lobster, prawns), canned fish and shellfish.

Fresh white fish.

Dairy products

Cured cheeses, cow cheeses, milk, fermented dairy products (Kefir, yogurt). Dairy desserts, ice cream. Soy milk, soy yogurt.

Fresh goat or sheep cheese, vegetable milks such as coconut , oatmeal or rice.

   

Other animal protein

Pork, egg white, cured meats (sausages, ham, salami…)

Beef, poultry, other meats fresh or with very few days of freezing.

   

Drinks

All alcoholic beverages especially red wine, beer, white wine, champagne or cava.

Water, white tea, rooibos, infusions of fresh herbs, unsweetened vegetable milks.

Nuts and seeds

Walnuts, pistachios, sunflower seeds, almonds.

All seeds except sunflower seeds. Hazelnuts, Brazil nuts, macadamia, cashews.

   

Legumes

Chickpeas, frozen peas, soybeans, green and purple beans.

Red beans, lentils, azuki, broad beans.

   

Herbs and spices

Licorice, spices in small quantities, tomato sauce.

Fresh aromatic herbs like coriander, parsley, basil.

Others

Chocolate of any kind and its derivatives, fermented foods (vinegar, preserves, pickles, kefir, sauerkraut, miso).

Carob, algae.

 Recommendations

Eat fresh food (without long periods of refrigeration), do not eat frozen food. Boiling vegetables reduces their histamine content (discard the water).

 

Bibliography

Martha Bolívar Duran

Nutritionist, Dietitian and Psychoneuroimmunologist