---
title: "Low Histamine Diet: Food List, How to Try It and Does It Work?"
description: "A low histamine diet food list to print: foods to cut back on, foods that are usually fine, how to try it in three steps, and what the evidence says."
canonical_url: "https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet"
md_url: "https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet.md"
last_updated: "2026-11-12"
language: en
---

# Low Histamine Diet: Food List, How to Try It and Does It Work?

A printable food list, the three-step way guidelines suggest trying it, and what the evidence does and doesn’t show.

![](https://junocompanion.com/_vercel/image?q=75&url=%2Fwebsite-assets%2Fmarshall-gould-headshot-v1.jpg&w=480)

Published by [Marshall Gould](https://junocompanion.com/authors/marshall-gould)

Published 12 November 2026Updated 12 November 20269 min read

## Quick answer

A low histamine diet cuts back on foods that build up histamine: mainly fermented, aged, cured and long-stored foods, plus alcohol. It is a short test, not a diet for life: about two weeks of cutting back, then adding foods back one at a time. The evidence that it helps is limited, so try it with a doctor or dietitian.

-   [Low histamine diet food list: tick it and print itNo sign-up](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#low-histamine-food-list)

## Key takeaways

-   Fermented foods, such as dry-cured sausage, aged cheese, wine and beer, are the only ones every low histamine diet agrees on.
-   Freshness matters more than the type of food: fresh meat and fish are usually fine, leftovers and tinned fish often aren’t.
-   Guidelines suggest about two weeks of cutting back, then up to six weeks of adding foods back one at a time.
-   The evidence that the diet works is limited, and no blood test can confirm histamine intolerance.
-   Don’t cut out lots of foods for long without a doctor or dietitian. You can miss out on nutrients you need.

Histamine is a chemical your body makes and also takes in from food. Some people feel unwell after foods that contain a lot of it. This is often called histamine intolerance. A low histamine diet is the usual way to test whether food histamine is part of the problem.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

This guide gives you a food list to print, a safe way to try the diet, and a plain account of what is and isn’t proven.

## What is a low histamine diet?

It is a way of eating that cuts back on foods likely to contain a lot of histamine. Histamine builds up in food when bacteria act on it, which is why fermented, aged, cured and long-stored foods have the most.[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

Your gut normally breaks histamine down with an enzyme called DAO (diamine oxidase). The idea behind histamine intolerance is that some people don’t break it down well enough, so it builds up and causes symptoms.[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

There is no single official low histamine diet. A 2021 review compared ten published versions and found they mostly disagreed with each other. Fermented foods were the only group all ten told people to avoid.[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)

## Which foods are high and low in histamine?

The list below is built from foods where laboratory tests have measured histamine, and from the foods that published diets most often agree on. Tick the ones you eat often, so you can see what the diet would change for you.[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

### Low histamine diet food list

Tick the foods you eat most weeks. Take the list to your doctor or dietitian before you cut anything out.

Usually cut back on: these can hold a lot of histamine

#### Fermented and aged

-   Aged and matured cheese
-   Salami, chorizo and other dry-cured sausage
-   Cured meats
-   Sauerkraut
-   Soy sauce, miso and other fermented soy

#### Fish that isn’t fresh

-   Tinned tuna, sardines, mackerel and anchovies
-   Salted, pickled or other preserved fish
-   Fish that has sat in the fridge

#### Drinks

-   Wine
-   Beer
-   Other alcoholic drinks

#### Vegetables with histamine

-   Spinach
-   Aubergine (eggplant)
-   Tomatoes and tomato sauces

Usually fine: tests found little or no histamine

#### Fresh protein

-   Fresh meat, cooked soon after buying
-   Fresh fish, cooked the same day
-   Eggs

#### Dairy

-   Milk
-   Plain yoghurt

#### Fruit and vegetables

-   Pumpkin
-   Apricots and plums
-   Cherries and grapes

#### Lists disagree on these: test them for yourself

-   Citrus fruits
-   Bananas
-   Strawberries
-   Pineapple, papaya and kiwi
-   Nuts
-   Chocolate
-   Shellfish
-   Avocado

A food list can’t diagnose histamine intolerance. It gives you and your doctor a starting point.

Plain staples such as rice, oats and potatoes were not among the foods tested. They are not fermented or aged, so they are not expected to be high in histamine. The foods in the last group had no histamine when tested, but many lists still leave them out.[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)

## Why do low histamine food lists disagree?

If you’ve looked at more than one list online, you’ll have seen foods that are banned on one and allowed on another. There are three reasons.

-   Histamine depends on how food is made and stored, not only on what it is. In one set of tests, fermented foods were low in histamine on average, but the top 5% of cheeses, cured sausages and fermented soy products were very high.[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)
-   Some foods are on lists for a different reason. Citrus fruits and bananas contain little or no histamine. They contain other chemicals that may slow the breakdown of histamine in the gut.[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)
-   Some foods are called “histamine liberators”, meaning they are said to make your body release its own histamine. Strawberries, pineapple, papaya and kiwi are often on these lists. A guideline from German, Swiss and Austrian allergy societies says there is no reliable evidence that such foods exist.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

The practical point: treat any list, including this one, as a starting point. What matters is what you react to.

## Does freshness matter more than the food?

Often, yes. Fresh meat and fresh fish have little or no histamine. It builds up when they are stored too long or handled badly. That is why fresh meat and fish can stay in a low histamine diet, and tinned and preserved fish usually can’t.[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

In practice, that means:

-   Buy meat and fish as fresh as you can, and cook them soon after.
-   Cool leftovers quickly, and freeze what you won’t eat the next day.
-   Be wary of fish that smells strong or has been sitting out.

Alcohol matters in two ways. Wine and beer contain some histamine, and alcohol also slows the body’s breakdown of histamine, so the two together can hit harder.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)

## How do you try a low histamine diet safely?

The same guideline sets out three steps. The aim is to find what you can eat, and to end up with as few restrictions as possible.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)

| Step | What you do | How long |
| --- | --- | --- |
| 1\. Cut back | Eat simple, mostly fresh meals and cut back on the high histamine foods above. Keep a food and symptom diary. | 10 to 14 days[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1) |
| 2\. Test | Add foods back one at a time and note what happens. Take stress, your period and any medicines into account, since they can change how you react. | Up to 6 weeks[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1) |
| 3\. Settle | Keep a normal, varied diet that leaves out only what you clearly react to. | Long term[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1) |

If your symptoms haven’t changed by the end, talk to your doctor about other causes instead of cutting out more foods. Some studies have tested the diet for four to eight weeks, but there is no agreed length.[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

Our free [food and symptom log](https://junocompanion.com/free-resources-and-worksheets/food-symptom-log) gives you a page to print for the diary.

## Does a low histamine diet work?

It helps some people, but the proof is weak. Here is what is known and what isn’t.

-   What’s known: several small studies report fewer gut, skin or headache symptoms on the diet. In one study of 63 people with gut symptoms, a later review summarised the result as a 79% reduction in symptoms.[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)
-   What isn’t known: whether the diet itself caused the improvement. The 2021 guideline pointed out that randomised controlled trials were lacking, and a review of diets for long-term hives rated the evidence as low.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1) Since then, a small crossover trial randomised 18 people with histamine intolerance to start on a low histamine diet or a mixed diet. They reported fewer gut and skin symptoms on the low histamine diet, but the trial was small.[9](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-9)
-   When people who believed they were histamine intolerant were given histamine or a dummy drink without knowing which, their symptoms often could not be repeated.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)

None of this means your symptoms aren’t real. It means a low histamine diet is a test worth doing carefully, not a proven treatment.

## Who is a low histamine diet for?

People try it when they get symptoms soon after eating and other causes have been ruled out. In one study of people with suspected histamine intolerance, the most common symptoms were in the gut: bloating in 92%, and a full feeling after meals, diarrhoea, stomach pain or constipation in 55% to 73%. Dizziness, headaches and a pounding heart came next, then breathing and skin symptoms.[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

Those symptoms have many other causes, so see a doctor first. There is no reliable blood test for histamine intolerance. Measuring DAO in the blood has not been shown to tell people with symptoms apart from people without.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)

### Low histamine diet and MCAS

MCAS (mast cell activation syndrome) is different from histamine intolerance. In MCAS, your own mast cells release chemicals that cause allergy-type symptoms, and triggers can include exercise and stress as well as food.[5](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-5)[7](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-7)

Some people with MCAS find a low histamine diet helps, and the charity Mast Cell Action lists it as one option, alongside help from a dietitian who knows MCAS.[5](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-5) It is not a treatment for MCAS on its own. Our guide to [MCAS symptoms](https://junocompanion.com/blog/flares-and-triggers/mcas-symptoms) covers flares, triggers and how MCAS is diagnosed.

## Do DAO supplements help?

DAO supplements are capsules of the enzyme that breaks down histamine. They are sold as food supplements in Europe.[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

The evidence is thin. The guideline reviewed the studies, concluded that DAO supplements have not been proven to work, and does not recommend them.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1) Ask your doctor or pharmacist before trying one.

## What are the risks of a low histamine diet?

The main risk is cutting out too much for too long. The guideline notes that people with suspected food reactions often follow wide elimination diets for years and restrict their diet when they don’t need to.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)

-   You can miss out on vitamins and minerals. The NHS advises not cutting foods out without advice from a GP or dietitian. This matters most for children, who need them to grow.[6](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-6)
-   Home test kits that claim to diagnose food intolerances are not recommended by the NHS. They can wrongly tell you to avoid many foods.[6](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-6)

If you are pregnant, underweight or have had an eating disorder, talk to your doctor before changing what you eat.

## What should you write down?

The diet only tells you something if you keep notes. For each meal, note what you ate, how fresh it was, and any symptoms in the next few hours. Add anything else that could matter that day: alcohol, stress, poor sleep, your period, new medicines.

If writing after every meal is too much, say it out loud. You can tell Juno by voice or text what you ate and how you feel, and Juno logs it on one timeline you can show your doctor or dietitian. You can also try the free [symptom tracker](https://junocompanion.com/chronic-illness-support/tracker/symptoms) in your browser.

## When is it an emergency?

A food intolerance is not an allergy, and it does not cause a serious allergic reaction. A food allergy is different and can be dangerous.[6](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-6)

### Call 911 (US), 999 (UK) or your local emergency number if you notice any of these

-   Lips, mouth, throat or tongue suddenly swelling
-   Breathing very fast, or struggling to breathe
-   A tight throat, or trouble swallowing
-   Skin, tongue or lips turning blue, grey or pale
-   Sudden confusion, drowsiness or dizziness
-   Fainting, or someone who cannot be woken

These can be signs of a serious allergic reaction. Use your adrenaline pen if you have one, then call.[6](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-6)[8](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-8)

Other emergency numbers: 911 in Canada, 000 in Australia, 111 in New Zealand, 112 in the EU and India.

Get medical help the same day if you feel very unwell soon after eating fish, for example with flushing, itching, being sick or diarrhoea. Spoiled fish, especially tuna and mackerel, can contain so much histamine that anyone would react, whether or not they are histamine intolerant.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)

See a doctor soon if symptoms after eating keep coming back, or if you find you are cutting out more and more foods.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)[6](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-6)

## Frequently asked questions

### What foods are high in histamine?

Fermented, aged and cured foods have the most: aged cheese, salami and other cured sausage, sauerkraut, soy sauce and miso. So do tinned, preserved or stale fish, and wine and beer. Spinach, aubergine and tomatoes contain some too. Fresh meat, fresh fish, eggs and milk have little or none.[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

### What can I eat on a low histamine diet?

Tests found little or no histamine in fresh meat, fresh fish, eggs, milk, plain yoghurt and many fruits. Plain staples such as rice, oats and potatoes aren’t fermented or aged, so diets keep them in. Freshness is the main rule: cook food soon after buying it.[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

### How long should I follow a low histamine diet?

A guideline from German, Swiss and Austrian allergy societies suggests 10 to 14 days of cutting back, then up to six weeks of adding foods back one at a time. After that, you keep a normal diet that leaves out only what you clearly react to. It isn’t meant to be followed strictly for life.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)

### Does a low histamine diet help MCAS?

It helps some people with MCAS, and the charity Mast Cell Action lists it as one option. It isn’t a treatment on its own, because in MCAS your own mast cells release the chemicals, and many triggers aren’t food. Try it with your doctor or a dietitian who knows MCAS.[5](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-5)[7](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-7)

### Is there a test for histamine intolerance?

No reliable one. Blood tests for the DAO enzyme have not been shown to tell people with symptoms apart from people without. Doctors usually rule out other causes first, then see whether symptoms improve on a low histamine diet and come back when foods are added again.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)[4](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-4)

### Are bananas, citrus fruits and strawberries high in histamine?

No. Tests have found little or no histamine in them. They appear on some lists because they contain other chemicals that may slow histamine breakdown, or because they are said to make the body release histamine, which hasn’t been proven. Test them for yourself.[1](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-1)[2](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-2)

### Do antihistamines replace a low histamine diet?

They work differently. Antihistamines block some of histamine’s effects in the body, while the diet lowers how much histamine you take in. Whether antihistamines help once food histamine is reduced is unclear. Ask your doctor before starting or stopping any medicine.[3](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet#source-3)

## Tools that go with this article

-   [Free food and symptom log](https://junocompanion.com/free-resources-and-worksheets/food-symptom-log)
-   [MCAS symptoms checklist](https://junocompanion.com/blog/flares-and-triggers/mcas-symptoms)
-   [Free symptom tracker](https://junocompanion.com/chronic-illness-support/tracker/symptoms)
-   [Free trigger tracker](https://junocompanion.com/free-resources-and-worksheets/trigger-tracker)

## Sources

1.  [Reese I, et al. Guideline on management of suspected adverse reactions to ingested histamine. Allergologie Select, 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC8511827/)
2.  [Sánchez-Pérez S, et al. Low-histamine diets: is the exclusion of foods justified by their histamine content? Nutrients, 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC8143338/)
3.  [Comas-Basté O, et al. Histamine intolerance: the current state of the art. Biomolecules, 2020](https://pmc.ncbi.nlm.nih.gov/articles/PMC7463562/)
4.  [Hrubiško M, et al. Histamine intolerance: the more we know the less we know. A review. Nutrients, 2021](https://pmc.ncbi.nlm.nih.gov/articles/PMC8308327/)
5.  [Mast Cell Action: Management](https://www.mastcellaction.org/management)
6.  [NHS: Food intolerance](https://www.nhs.uk/conditions/food-intolerance/)
7.  [American Academy of Allergy, Asthma & Immunology: Mast Cell Activation Syndrome (MCAS)](https://www.aaaai.org/conditions-treatments/related-conditions/mcas)
8.  [NHS: Anaphylaxis](https://www.nhs.uk/conditions/anaphylaxis/)
9.  [Rentzos G, et al. Measurement of diamine oxidase (DAO) during low-histamine or ordinary diet in patients with histamine intolerance. European Journal of Clinical Nutrition, 2024](https://pubmed.ncbi.nlm.nih.gov/38769188/)

## Turn day-to-day notes into a clearer health story

Juno helps you track symptoms through conversation, notice patterns, and prepare a structured summary for appointments. [Explore Juno’s MCAS symptom tracker.](https://junocompanion.com/chronic-illness-support/mast-cell-activation-syndrome) [Download Juno on the App Store.](https://apps.apple.com/us/app/juno-chronic-illness-support/id6749455368)

[Back to Treatments and medication](https://junocompanion.com/blog/treatments-and-medication)

This article is for general information only and does not replace advice from your own clinician. Juno is a health assistant, not a medical provider.

Last updated 12 November 2026

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Source: [Low Histamine Diet: Food List, How to Try It and Does It Work?](https://junocompanion.com/blog/treatments-and-medication/low-histamine-diet)