When I was first provided with the list of high histamine foods by my doctor, I wondered how I could possibly adjust to a low histamine diet. In addition to the well-know triggers such as wine, chocolate and dairy, the high-histamine list included vegetables such as tomatoes, potatoes, eggplant / aubergines, spinach and pumpkin. When you look at this list, don’t panic. Remember, you just need to to keep your histamine bucket low. Once you lower the levels of histamine in your body, you can reintroduce these foods in small amounts and see how you react.

What you can eat

I find it less overwhelming to start with the list of foods you can eat. Here are some of the items to add to your grocery list.

Cauliflower, broccoli, butternut squash, shallots, sweet potato, cucumbers, zucchini / courgette, artichokes, asparagus, fennel, beetroot, mushrooms, brussels sprouts, red bell pepper, carrots, leeks, radishes, leeks, kale, arugula,romaine, watercress, bok choy, and chicory.

Foods to avoid in a nutshell

You don’t need to remove all foods with high histamine content. Start with the biggest ones first: aged meats and cheeses, fermented foods, and vinegar. If you want to go further, take out all dairy, gluten and sugar.

Additional foods to avoid include chocolate, wine, processed meat, eggs, shellfish, certain types of fish, citrus fruits, avocado, and vegetables such as tomatoes, eggplant / aubergine, spinach, red beans, pumpkin, and pickles.

For the full list, click here.