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Foods with histamine and other amines (Updated list 2024)

In addition to dietary measures, DAO supplementation that supports the degradation of ingested histamine can be considered as an adjunctive treatment for people with intestinal DAO deficiency.

Foods with histamine and other amines (Updated list 2024) Foods with histamine and other amines (Updated list 2024)

Food intake can be a trigger for adverse reactions. Food intolerance is an abnormal non-immunological response of the body to the ingestion of food or its components in a normally tolerated dose.

Foods High in Histamine

NOT RECOMMENDED

VEGETABLES

 

  • Spinach.
  • Tomato.
  • Tomato juice.
  • Ketchup.
  • Canned, pickled vegetables.
  • Sauerkraut.
  • Kimchi.
  • Pickles.
  • Canned mushrooms.
  • Ceps.
  • Morels.
  • Agaricus.

 

FRUIT

 

  • Strawberries.
  • Raspberries.
  • Lemon.
  • Lime.
  • Orange.
  • Tangerine.
  • Grapefruit.
  • Ripe banana.
  • Pineapple.
  • Kiwi.
  • Yellow kiwi.
  • Guava.
  • Ripe avocado.


All overripe fruits

CEREALS

 

  • Wheat and wheat derivatives.
  • Wheat germ.
  • Pastries.
  • Cookies.
  • Packaged breads.
  • Canned corn.

 

LEGUMES

 

  • Soy.
  • Soy drink.
  • Bean sprouts.
  • Soy Tempe.
  • Soy yogurt.
  • Tofu.
  • Lentils.
  • Chickpeas.
  • Bean.
  • Peanut.
  • Peanut butter.

 

DRIED FUTURES AND SEEDS

 

  • Walnuts.
  • Cashews.

 

MEATS AND EGGS

 

  • Sausages of all kinds: fuet, salami, chorizo, salchichón, mortadella, ham...
  • Canned meats.
  • Ultra processed meats: sausages?
  • Marinated meat.
  • Smoked meat.
  • Packaged minced meat.
  • Meat cakes.
  • Pate.
  • Viscera.
  • Egg whites.
  • Packaged boiled egg.
  • Egg.
  • Pre-cooked food.

 

DAIRY

 

  • Cured cheese.
  • Semi-cured cheese.
  • Soft cheese.
  • Cream cheese.
  • Grated cheese.
  • Cheese to melt.
  • Powdered cheese.
  • Blue cheese (penicillium).
  • Slices of cheese.
  • Fondue.
  • Cured gouda.

*the more cured the cheeses, the more histamine they carry

FISH

 

  • Canned, marinated, salted, smoked or pickled fish.
  • Tuna.
  • Mackerel.
  • Herring.
  • Sardines.
  • Anchovies.
  • Mahi mahi.
  • Seafood: mussels, shrimp, prawns, crabs, lobsters.
  • Fish sauces.
  • Packaged fish soups.

 

SPICES AND DRESSINGS

 

  • Vinegars (especially wine vinegar, balsamic vinegar, Modena vinegar).
  • Sauces with vinegar.
  • Monosodium glutamate.
  • Soy sauce.
  • Licorice.
  • Spicy spices: chili, mustard grains, chillies, black pepper, ground ginger, garlic powder.

 

OTHERS

 

  • Cocoa.
  • Cocoa paste.
  • Milk chocolate.
  • Dark chocolate.
  • White chocolate.
  • Carob.
  • Algae.

 

DRINKS

 

  • Alcohol (of all kinds).
  • Sugary drinks.
  • Fruit juices not recommended.
  • Kombucha tea.

 

Low Histamine Foods

RECOMMENDED

VEGETABLES

 

  • Onion.
  • Shallot onion.
  • Purple Onion.
  • Leek.
  • Celery.
  • Zucchini.
  • Cucumber.
  • Garlic.
  • Pumpkin.
  • Carrot.
  • Radish.
  • Beet.
  • Turnips.
  • Arugula.
  • Canons.
  • Endives.
  • Endive.
  • Watercress.
  • Cauliflower.
  • Brussels sprouts.
  • Red cabbage.
  • Broccoli.
  • Artichokes.
  • Yellow pepper.
  • Red pepper.
  • Green asparagus.
  • Pak choi.
  • Bimis.

 

FRUIT

 

  • Apple.
  • Green banana.
  • Mango.
  • Coconut.
  • Lychees.
  • Grenade.
  • Fresh currants.
  • White grape.
  • Red grape.
  • Melon.
  • Fresh blueberries.
  • Blackberries.
  • Fresh figs.
  • Peach.
  • Apricot.
  • Nectarine.
  • Cherries.
  • Coconut.

 

CEREALS

 

  • Buckwheat.
  • White rice.
  • Basmati rice.
  • Integral rice.
  • Darling.
  • White quinoa.
  • Red quinoa.
  • Black quinoa.
  • Teff.
  • Sorghum.
  • Spelt.
  • Rye.
  • Corn (not packaged).
  • Corn flour (cornstarch).

*choose them eco

 

LEGUMES

 

  • Red lentils.
  • Red lentil pasta.
  • Peas.
  • Azuquis.

 

DRIED FUTURES AND SEEDS

 

  • Nuts.
  • Macadamia nuts.
  • Chestnuts.
  • Pistachios.
  • Hazelnuts.
  • Pinions.
  • Sunflower seeds.
  • Pumpkin seeds.
  • Seeds.
  • Sesame.
  • Linen.
  • Chia.
  • Hemp.
  • Poppy.
  • Nuts.

 

MEATS AND EGGS

It is important that it is as fresh as possible

  • Eco chicken.
  • Eco turkey.
  • Eco beef.
  • Echo lamb.
  • eco rabbit
  • Frozen meat (that has not been stored for a long time).
  • Eco chicken egg.
  • Eco quail egg.

 

FISH

It is important that it is as fresh as possible and gutted as soon as possible.

  • Frozen white fish (and that has not been stored for a long time).
  • Hake.
  • Sole.
  • Cod.
  • Snuff.
  • Perch.
  • Pout.
  • Golden.
  • Trout.
  • Bass.
  • Rooster.
  • Tilapia.
  • White snapper.
  • Rooster.
  • Sea bream.

 

DAIRY

 

  • Mozzarella.
  • Burrata.
  • Curd.
  • Cottage.
  • Fresh goat cheese.
  • Fresh sheep cheese.
  • Fresh cow cheese.
  • Buffalo mozzarella.
  • Mascarpone.
  • Organic butter.
  • Goat milk.
  • Sheep's milk.
  • Organic ghee.


In small quantities:

  • Sheep yogurt.
  • Goat yogurt.
  • Cow yogurt.
  • Feta cheese.

 

TUBERS

 

  • Potato.
  • Purple potato.
  • Potato starch.
  • Sweet potato.
  • Yucca.
  • Male banana (not very ripe).
  • Tupinambo.

 

OILS AND DRESSINGS

 

  • Extra virgin olive oil.
  • Flax oil.
  • Sesame oil.
  • Coconut oil.
  • Sunflower oil.
  • Fish oil.
  • Organic apple cider vinegar.
  • Salt.
  • Fresh herbs.

 

DRINKS

 

  • Rice.
  • Coconut.
  • Rice and coconut.
  • Gluten-free oats.
  • Quinoa.
  • Hemp.
  • Almonds.


*choose them without added sugar or sweeteners

  • Tea without theine.
  • Green tea without theine.
  • Natural coffee (in very small quantities).
  • Decaffeinated coffee.
  • Rooibos Infusions.

 

OTHERS

 

  • Stevia.
  • Honey (very punctually).
  • Coconut sugar.
  • Homemade fruit jams allowed.

(The ideal is to sweeten as little as possible)



Video:



Recommendations for following a low histamine diet:

  • Prefer fresh and minimally processed foods, since packaged and fermented foods contain more histamine.
  • Read product labels carefully for ingredients with histamine.
  • Avoid packaged sauces and condiments.
  • Fresh animal proteins, avoiding packaged products.
  • Most cases of histamine poisoning are due to rotten foods or canned animal proteins, especially fish.
  • Prefer organic meats, fish or eggs.
  • Prefer poultry over beef; If beef is chosen, let it be grass-fed.
  • Avoid slow cooking and marinating.
  • Avoid leftovers unless they are frozen immediately and reheated quickly.
  • Organic eggs with numerology 0 or 1, always cooked.
  • Avoid eating organ meats.
  • Fresh fish of the day and gutted is the safest option.
  • Choose cheeses with low histamine content; fresh ones have less histamine.
  • Prefer goat or sheep dairy.
  • Maintain good hygiene in the kitchen, wash your hands and utensils, and clean the refrigerator and freezer.
  • Fruits and vegetables should be washed and disinfected well, even if they are consumed with their skin.
  • Avoid plastic kitchen utensils and food storage containers.
  • Do not heat plastic containers in the microwave.
  • Avoid slow cookers, smoked or marinated foods.

 

Bibliography:

  • Join FAO/WHO Expert Committee on Food Additives. Evaluation of certain contamination in food (2011).
  • FDA bad bug book
  • EFSA, Scientific opinion on arsenic in food,7(10); (2009).
  • Signes-Pastor, A. et al., Geographical variation in inorganic arsenic paddy field samples and commercial rice from the Iberian Peninsula. Food Chem. (2016).

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