Histamine Intolerance Cheat Sheet

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If ever there was a diet where you need a cheat sheet, this is it! We've surveyed the many lists that are out there and come up with a composite list of foods that have been cited as high in histamine.  Use this as a starting point to determine your own tolerance levels.
Rules of thumb:
  • Histamine levels increase as a food ages (including cooked leftovers in your fridge!)
  • Food that is cultured, fermented or smoked is also higher in histamine
  • Canned fruits and vegetables will be higher histamine than fresh or frozen ones
  • Juices and preserves made from high histamine fruits are themselves high histamine
  • Many food additives and preservatives are themselves high histamine
  • Some foods signal to your cells that they should release stored histamines
  • Consuming alchohol makes you produce less of the enzyme you need to naturally break down histamine

Category On Most Lists On Some Lists
Sample fermented
foods

Beer, wine, alchoholic ciders
Sauerkraut, kimchi
Pickles
Anything with yeast in it
(e.g., most breads)
Anything with vinegar in it
(e.g., mustard, ketchup, salad dressings, pickled foods)
Certain cheese (e.g, blue cheese)

 
Sample cultured
foods

Yogurt, buttermilk

 
Fruit ˜
Citrus fruits
(e.g., grapefruit, lemon, lime, orange, etc.)

Apricots
Cherries
Papaya

Pineapple
Prunes
Peach
Mango
Plum
Raisins
All air-dried fruit


Bananas
Dates
Kiwi
Berries
Strawberries
˜Raspberries
šCranberries

šCurrants
šLoganberries
Vegetables
Eggplant

Spinach
Tomato

Avocado
šMushrooms
Peas

Pumpkin
Beans, legumes, soy

All soy products
(e.g., soybeans, soy sauce, tofu, tempeh, miso)
Red beans

Chickpeas
Other beans/legumes
Nuts, peanuts, seeds

Peanuts
Tree nuts

Seeds
Processed dairy
(unprocessed milk
is generally
considered okay)

Fermented cheeses*
(e.g., blue, camembert, brie, cheddar, emmental,
gouda, gruyere, roquefort, parmesan, swiss, etc.)


Other processed milk products,
(e.g., buttermilk, kefir, yogurt)
Meats
Processed meats (e.g., sandwich meats)
Smoked meats (e.g., bacon)
Hard sausages (e.g., salami)

Chicken
Pork
Eggs
Uncooked egg whites

 
Fish & Shellfish
All, unless gutted, cleaned & cooked
within 1/2 hour of killing

 
Other Common
Ingredients

Cocoa products
(e.g., chocolate, cola, etc.)
Dried spices
Tea
Vinegar
Yeast (including yeast products like Marmite)

Flavored gelatin
Licorice
Mincemeat
Additives
Preservatives (e.g., benzoates, sulfites, BHA, BHT)

Artificial food colors

Hydrolyzed lecithin (in some cooking oils)
Other additives such as nitrites, glutamate

* Note that curdled cheeses (e.g., ricotta, cottage cheese, panir) are not generally considered to be high in histamine.


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Last modified on Saturday, 05 April 2014 22:12