Low Histamine Diet Guide
What is it?
The low histamine diet limits foods that are naturally high in histamine or that trigger histamine release. It’s a short-term trial (usually 2–4 weeks) to help identify triggers, followed by careful re-introduction with your practitioner.
Quick start
- Trial for 2–4 weeks; aim for fresh, minimally processed foods.
- Prioritise cook-and-cool same day; avoid long leftovers/slow ferments.
- Re-challenge one food at a time after the trial.
Food lists (starter)
- Emphasise: fresh meats, white fish, eggs (fresh), most veg, pears, rice, quinoa, olive oil.
- Use with caution: spinach, tomatoes, citrus, shellfish, chocolate.
- Avoid initially: aged cheeses, cured meats, vinegar/soy sauce, alcohol, long-fermented foods.
Sample day (non-prescriptive)
- Breakfast: warm oats with pear & cinnamon
- Lunch: grilled chicken, rice, steamed veg, olive oil
- Dinner: baked white fish, quinoa, zucchini & carrots
Related collections
Educational only. Not medical advice. Check with your healthcare professional.
