How to Use These Lists
Critical Preparation Principles – Freshness is Essential
FRESHNESS: Histamine production begins immediately after harvest/slaughter. Protein-rich foods (meat, poultry, fish, dairy) accumulate histamine rapidly. Consume on purchase day when possible; store at 0-4°C maximum 24-48 hours.
PROCESSING: Fermentation, aging, curing, smoking, and pickling are the primary histamine generators. All fermented foods (sauerkraut, kimchi, miso, tempeh, kefir, aged cheese) are VERY HIGH. Avoid if sensitive.
AGED CHEESE: More than 3 months aging = VERY HIGH. Fresh mozzarella, ricotta, and fresh goat cheese = NEGLIGIBLE to LOW. Storage time dramatically increases histamine.
CURED MEATS: All cured, smoked, and processed meats (salami, pepperoni, bacon, deli meats, sausage, hot dogs, prosciutto) are VERY HIGH due to processing and fermentation.
COOKED FOOD STORAGE:
- Fresh cooked meat/poultry = NEGLIGIBLE.
- Stored 1-2 days = MODERATE/HIGH.
- Stored 3+ days = HIGH/VERY HIGH.
Discard leftovers >3 days.
FISH: Fresh fish (wild-caught, consumed within hours) = NEGLIGIBLE to LOW. Canned, smoked, or aged fish = HIGH/VERY HIGH. Oily fish naturally higher in histamine.
HISTAMINE RELEASERS: Some fresh foods trigger histamine release in sensitive individuals. Even though naturally low in histamine, avoid during strict elimination phase. See separate list.
DAO BLOCKERS: Alcohol, NSAIDs, some additives, and certain foods block DAO enzyme activity, the enzyme that breaks down dietary histamine. Avoid when managing intolerance. See separate list.
Key Differences: Histamine vs Salicylate
HISTAMINE is about freshness and processing. Fresh = low. Aged/fermented/processed = high. Peeling and cooking don't reduce histamine.
SALICYLATES are about plant concentration. Skin = high. Peeling = low. Cooking may concentrate. Dried = high
Beef (fresh, unprocessed)
Bread (fresh, plain white)
Broccoli
Brussels sprouts
Butter
Cabbage (fresh, all varieties)
Cauliflower (fresh)
Celery (fresh)
Chicken (fresh, unprocessed)
Cucumber (fresh)
Cream (fresh, unsweetened)
Duck (fresh, unprocessed)
Eggs (fresh)
Garlic (fresh)
Ghee
Ginger (fresh)
Goat cheese (fresh, unaged)
Green beans (fresh)
Herbs (fresh, most types)
Honey (raw)
Haddock (fresh)
Lamb (fresh, unprocessed)
Lard
Lettuce (fresh, all varieties)
Milk (fresh cow's, unsweetened)
Mozzarella (fresh, unaged)
Mushrooms (fresh, raw)
Olive oil (fresh, cold-pressed)
Onion (fresh)
Parsnips (fresh)
Peaches (fresh)
Pears (fresh)
Peas (fresh)
Plaice (fresh, white fish)
Pork (fresh, unprocessed)
Potatoes (fresh, boiled)
Radish (fresh)
Rice (white, cooked)
Ricotta (fresh, unaged)
Salmon (fresh, wild-caught within 24 hours)
Sea bass (fresh)
Sole (fresh, white fish)
Spinach (fresh, raw)
Sugar (white)
Sunflower oil
Tapioca
Trout (fresh, wild-caught)
Turnip (fresh)
Turkey (fresh, unprocessed)
Water
Yoghurt (plain, fresh, not aged)
Zucchini (fresh, raw)
Almonds (fresh, raw)
Apples (fresh)
Apricots (fresh)
Asparagus (fresh, raw or lightly cooked)
Avocado (fresh - note: histamine releaser for some)
Bananas (fresh - note: histamine releaser for some)
Barley (cooked)
Basil (fresh, small amounts)
Beef (freshly cooked, consumed same day)
Beets (fresh)
Bell peppers (fresh, all colours)
Blueberries (fresh)
Coconut water (fresh)
Cottage cheese (fresh, unaged)
Cod (fresh)
Corn (fresh, young)
Cucumber (fresh, cooked)
Endive (fresh)
Flax seeds (fresh, raw)
Garlic (fresh, large amounts)
Grapefruit (fresh)
Green tea (fresh brewed)
Grapes (fresh)
Hake (fresh)
Herbal tea (fresh, low-histamine varieties)
Honeydew (fresh)
Kale (fresh, raw)
Kiwifruit (fresh)
Lamb (freshly cooked, same day)
Lemon juice (fresh)
Lentils (fresh or newly cooked)
Lettuce (fresh, all varieties)
Lime juice (fresh)
Macadamia nuts (fresh, raw)
Mango (fresh)
Maple syrup (pure)
Melon (fresh)
Milk (fresh cow's milk)
Mozzarella (fresh, very young)
Mushrooms (fresh, raw, same day)
Nectarines (fresh)
Nuts (fresh, most raw varieties)
Oat milk (fresh, unsweetened)
Oats (steel-cut, freshly cooked)
Olives (fresh, uncured)
Onion (fresh, raw or just cooked)
Orange (fresh)
Papaya (fresh)
Parsnips (fresh, cooked)
Pasta (fresh, plain, cooked fresh)
Pawpaw (fresh)
Peach (fresh)
Pear (fresh)
Peas (fresh, green)
Pineapple (fresh - note: histamine releaser for some)
Plaice (fresh)
Pork (freshly cooked, same day)
Potatoes (fresh, boiled)
Prawns (fresh, within hours of catching)
Pumpkin (fresh)
Radish (fresh)
Raspberries (fresh)
Rice milk (unsweetened)
Rice (white, cooked fresh)
Ricotta (fresh, very young)
Rye (cooked fresh)
Salmon (fresh, wild-caught, consumed same day)
Sea bass (fresh)
Sea salt
Shallots (fresh, just cooked)
Shrimp (fresh, within hours)
Sole (fresh)
Spinach (fresh, raw, young leaves)
Strawberries (fresh)
Sweet potato (fresh, boiled)
Tea (white, herbal chamomile)
Tofu (fresh, non-fermented, consumed quickly)
Tomato (fresh, ripe, if tolerated)
Turkey (freshly cooked, same day)
Turnip (fresh)
Walnuts (fresh, raw)
Watermelon (fresh)
Wheat (cooked fresh)
Yoghurt (plain, fresh, non-aged, consumed within days)
Zucchini (fresh, raw or just cooked)
Apple juice (freshly made)
Beef (cooked, stored 1-2 days)
Canned fish (low histamine varieties - white fish)
Chicken (cooked, stored 1-2 days)
Chocolate (plain, minimal)
Cod (canned)
Cooked leftover vegetables (1-2 days old)
Dried herbs (small amounts)
Eggplant (fresh, raw or cooked)
Feta cheese (fresh, young)
Flax seed oil (if stored properly)
Garlic powder (minimal)
Goat cheese (fresh, within days)
Herbal teas (moderate varieties, freshly brewed)
Haddock (canned, low-salt)
Lamb (cooked, stored 1-2 days)
Lentils (cooked, stored 1-2 days)
Maple syrup (pure, unopened)
Meat broths (freshly made, consumed same day)
Milk alternatives (freshly opened, unsweetened)
Mushrooms (cooked, consumed same day)
Oat milk (fresh, unopened)
Olive oil (extra virgin, unopened)
Onion (cooked, stored 1-2 days)
Orange juice (freshly made)
Pasta (whole wheat, freshly cooked)
Pepper (black, small amounts)
Pineapple juice (freshly made, minimal)
Pork (cooked, stored 1-2 days)
Potatoes (cooked, stored 1-2 days)
Rice milk (freshly opened, plain)
Rice (brown, freshly cooked)
Ricotta (young, within few days)
Rock salt
Salmon (canned in water, low-salt)
Sea salt (plain)
Sole (canned, low-salt)
Soy milk (plain, unsweetened)
Spinach (cooked, consumed same day)
Stock cubes (plain, minimal)
Sunflower seeds (fresh, raw)
Sweet potato (cooked, stored 1-2 days)
Tea (black, freshly brewed, minimal)
Tempeh (freshly made, minimal fermentation, consumed quickly)
Tomato juice (freshly made, if tolerated)
Turkey (cooked, stored 1-2 days)
Vinegar (white, small amounts in fresh recipes)
Aged cheese (mild, <3 months) - e.g. mild cheddar
Beer (all types)
Canned fish (general - mackerel, anchovies)
Cheese (hard, semi-aged)
Chicken (cooked, stored 3+ days)
Citrus fruits (oranges, lemons - histamine release trigger)
Cocoa/cocoa products (dark chocolate)
Cured meats (mildly cured, shorter aging)
Fermented soy sauce (aged less than 6 months)
Fish sauce (standard)
Ketchup (tomato)
Lamb (cooked, stored 3+ days)
Lentils (cooked, stored 3+ days)
Mackerel (canned)
Milk chocolate
Nuts (roasted, stored)
Olives (canned, marinated)
Pickled vegetables (mildly aged)
Pork (cooked, stored 3+ days)
Processed foods (minimal additives)
Red wine (light)
Smoked fish (mild smoking)
Soy sauce (aged 6-12 months)
Spam/luncheon meat (minimal processing)
Spinach (cooked, stored 1-2 days)
Tea (black, standard brew)
Tomato products (moderate - sauce, paste)
Turkey (cooked, stored 3+ days)
Vinegar (apple cider, balsamic - small amounts)
Wheat products (stored several days)
Wine (white, light)
Yeast extract (Marmite, small amounts)
Aged cheese (>3 months) - cheddar, gouda, parmesan, gruyere, emmental
Alcohol (all types - especially wine, beer, spirits)
Anchovies (canned, fermented)
Bacon (cured, smoked)
Aged gouda
Avocado (ripe, if histamine sensitive)
Bananas (ripe, if histamine sensitive)
Beef jerky
Beer (all varieties)
Blue cheese (all aged varieties)
Champagne
Cheddar (aged >3 months)
Cheese spread
Chocolate (high cocoa, dark)
Chorizo
Cured meats (all types: salami, pepperoni, prosciutto, ham)
Deli meats (all types - turkey, beef, ham)
Eggplant (cooked, stored multiple days)
Fermented cod liver oil
Fermented dairy (kefir, buttermilk, sour cream - commercial)
Fermented soy products (miso, tempeh, tofu - aged)
Fermented vegetables (sauerkraut, kimchi, pickles)
Fish sauce (all types)
Gruyere (aged)
Halibut (smoked)
Herring (canned, smoked)
Hot dogs
Ketchup (all types)
Kombucha
Leftover cooked meals (>2-3 days old)
Luncheon meat
Mackerel (canned, smoked)
Malt vinegar
Milk (spoiled or aged)
Miso paste
Mustard (prepared, spicy)
Natto (fermented soy)
Onion (cooked, stored 3+ days)
Orange (ripe, if histamine sensitive)
Oyster sauce
Paprika (high amounts)
Parmesan (aged)
Pasta (cooked, stored 3+ days)
Pâté (all types)
Pepperoni
Pineapple (ripe, if histamine sensitive)
Prosciutto
Sauerkraut
Sardines (canned, all types)
Salami
Sausage (fresh, partially fermented, or smoked)
Seaweed (nori, other types)
Shellfish (aged, canned, or stored multiple days)
Smoked fish (all types - salmon, herring, mackerel, halibut)
Smoked ham
Smoked meat (all types)
Soy sauce (aged >12 months)
Soy products (aged: miso, tempeh, aged tofu)
Spinach (raw or cooked, stored 3+ days)
Tamarind
Tempeh (fermented)
Tomato (fresh if stored 2+ days, or canned)
Tomato juice (canned, stored)
Tomato paste
Tomato sauce (all types)
Vinegar (wine, balsamic, modena, standard amounts)
Worcestershire sauce
Yeast extract (Marmite, Vegemite - regular amounts)
Yoghurt (aged, commercial, flavoured)
Note: These foods are naturally low or negligible in histamine but trigger histamine release in sensitive individuals. Avoid during strict elimination diets.
Alcohol (all types - beer, wine, spirits)
Avocado (fresh, ripe)
Banana (ripe)
Chocolate (all types)
Citrus fruits (orange, lemon, grapefruit, lime, mandarin, tangelo)
Cocoa products (cocoa powder, dark chocolate)
Food additives (benzoates, nitrates, nitrites, sulphites, MSG)
Nuts (all types - almonds, walnuts, peanuts, pecans, pistachios, cashews)
Pineapple (fresh, ripe)
Shellfish (shrimp, crab, lobster)
Spices (chilli, cayenne, paprika, cinnamon - high amounts)
Strawberries
Tomato (fresh, ripe)
Vinegar (wine, balsamic, modena)
Yeast products (commercial yeast, yeast extracts - Marmite, Vegemite)
Note: These inhibit diamine oxidase (DAO), the enzyme responsible for breaking down dietary histamine. Avoid during histamine intolerance management.
Alcohol (all types: beer, wine, spirits, ciders)
Aspirin (medication)
Energy drinks (high caffeine, additives)
Food additives (benzoic acid, nitrates, nitrites, tartrazine, sunset yellow)
Green tea (high amounts, catechins)
Histamine (dietary sources)
Ibuprofen (medication - NSAIDs)
Mate tea (high caffeine)
Naproxen (medication - NSAIDs)
NSAIDs (non-steroidal anti-inflammatory drugs - all types)
Oral contraceptives (medication - hormonal)
Phenolic amines (found in some vegetables)
Putrescine (biogenic amine found in fermented/aged foods)
Sauerkraut (fermented)
Soy sauce (aged, fermented)
Spermidine (biogenic amine found in some foods)
Tea (black, high amounts)
Tyramine (biogenic amine - found in aged/fermented foods)
Vinegar (especially wine, balsamic vinegar - acetic acid)
Wine (red, white, sparkling - tannins and histamine combined)
Important Legal Disclaimer: If your treating doctor or specialist has asked you not to eat any of the foods on this list, please adhere to their recommendations and follow their guidelines.
Want to go deeper?
Our food lists are just the beginning. If you would like personalised guidance, a full food assessment, or support with a tailored food list and nutritional plan, the My Body Shield appointment packages are designed for exactly that.