Food list with histamine

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 reduce their histamine content (discard the water).

Bibliography

Maintz L, Novak N, Histamine and histamine intolerance. Am J Clin Nutr.2007 May;85(5):1185-96.
Mušič E, Korošec P, Šilar M, Adamič K, Košnik M, Rijavec M. Serum diamine oxidase activity as a diagnostic test for histamine intolerance. Wien Klin Wochenschr. 2013 May;125(9-10):239-43. doi: 10.1007/s00508-013-0354-y. Epub 2013 Apr 12.
Sònia Sánchez-Pérez ,Oriol Comas-Basté,Judit Rabell-González,M. Teresa Veciana-Nogués,M. Luz Latorre-Moratalla and M. Carmen Vidal-Carou,Biogenic Amines in Plant-Origin Foods: Are they Frequently Underestimated in Low-Histamine Diets? Foods 2018, 7(12), 205; https://doi.org/10.3390/foods7120205

Food list with histamine

FOOD LIST WITH HISTAMINE and other 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 reduce their histamine content (discard the water).

Martha Bolívar Duran

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