There are some lower histamine options including mascarpone, mozzarella and cottage cheese, as well as some plain soft cheese – select those without additives like thickeners or stabilisers. Cheese made from pasteurised milk is considered lower risk than that made from raw milk.
Feta is high histamine and also inhibits DAO, the enzyme that breaks down histamine and other amines in the body. It is also high in another amine called Tyramine.
Cheese may be high or low histamine depending on its type and age. Soft and hard aged cheeses are high in histamine, whereas fresh cheeses are lower in histamine. If consuming, test your individual tolerance very carefully after you've completed the elimination phase of the low histamine diet.
Haloumi and other fresh cheeses are low histamine. Aged and ripened cheeses are high histamine.
Mozzarella and other fresh cheeses are low histamine. Aged and ripened cheeses are high histamine. Every person has unique dietary triggers. Your reaction to mozzarella may be different than someone else's.
White Bread is likely suitable for a low histamine diet. White Bread is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers.
Yogurt is a fermented product that contains moderate levels of histamine. Many individuals with histamine intolerance are eventually able to tolerate small amounts of yogurt.
Carrot is likely suitable for a low histamine diet. Carrot is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
Low Histamine Foods
Fruit: blueberries, apricots, cranberries, apples, mango, peaches.
Potatoes do not have a high histamine content and do not increase the body's histamine burden. Therefore, most people with histamine intolerance can eat them safely. You can also eat potatoes with additional food sensitivities, such as gluten sensitivity.
High Histamine – Avocado is considered a food with very high levels of histamine. Such foods can intensify the release of histamine in the body, thereby triggering allergy symptoms.
High histamine foods include fermented foods, alcohol, aged cheeses, eggplant, avocado, citrus foods, dried fruit, legumes, and processed meats.
Oats are both low in histamine and great if you have high cholesterol or acid reflux issues, and they're very versatile for making low histamine breakfasts in a snap. But if you can't tolerate oats, then porridge is your alternative.
Fruits and vegetables are very important in a histamine-reducing diet, but some contain more histamine than others. Fruits such as apples, bananas, melons, figs, grapefruit, grapes, kiwi, mango and pears contain low levels of histamine and will not contribute to symptoms.
Citrus Fruits – Vitamin C (ascorbic acid) is an antioxidant that prevents oxidative stress in the body and is also a natural antihistamine. Consuming adequate amounts of Vitamin C from citrus fruits such grapefruits, oranges, lemons and kiwis can also help fight infections.
Zucchini is likely suitable for a low histamine diet. Zucchini is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
Cauliflower is likely suitable for a low histamine diet. Cauliflower is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
Ginger, basil, chives, oregano, garlic, peppermint, rosemary are all excellent histamine lowering herbs. Avoid or restrict anise, cinnamon, cloves, curry powder, paprika, and nutmeg. These can liberate histamine and cause mast cell reactions.
Cabbage is a histamine liberator. In other words, it triggers the release of the body's existing histamine. Watch out for fermented cabbage which is very high histamine. Every person has unique dietary triggers.
Polyphenols derived from apples have been reported to suppress histamine release from rat cells, reduce auricular swelling in allergic mice, and alleviate skin inflammation in atopic patients.
Apples, (especially their peels,) are rich in quercetin, a flavonoid that has a natural anti-inflammatory and antihistamine effect. Quercetin can help to prevent immune cells from releasing histamines, which cause an allergic response.