If you’ve ever felt puffy, itchy, anxious or just “off” after eating certain foods, you’re not alone. Many people struggle with symptoms that trace back to histamine — a natural compound in the body that can cause big issues when it builds up too much. This is where the low histamine diet comes in. Whether you’re managing histamine intolerance, Mast Cell Activation Syndrome (MCAS) or dealing with spring allergy symptoms this guide will walk you through the essentials!
I have personally been diagnosed with Mast Cell Activation Syndrome (MCAS) and the low histamine diet has assisted me with a lot of healing and symptom reduction. It gave my gut a break for long enough to get my gut health to a good place. I wish I knew about it sooner because when my symptoms were at their worst, I was drinking kombucha every single day thinking it was helping my health!
What Is A Low Histamine Diet?
A low histamine diet involves reducing the amount of histamine you consume through food and avoiding foods that trigger your body to release more histamine. Histamine is a chemical involved in immune responses and it’s also found in many foods — especially aged, fermented or leftover ones (which really sucks!!). For people who don’t break it down well, histamine can build up and lead to inflammation, allergic-like reactions and chronic symptoms.
What Are the Symptoms of Histamine Intolerance or MCAS?
The symptoms can vary widely, which is why histamine-related issues often go undiagnosed. It took my doctors so many years to put together the pieces. My worst symptom was GI issues for 7 years! Little did I know, they were mainly caused by mast cells!
Some of the most common include:
- Flushing or redness in the face and chest
- Hives, rashes or eczema flare-ups
- Headaches or migraines
- Digestive issues (bloating, cramping, diarrhea)
- Anxiety, irritability or panic attacks
- Dizziness or heart palpitations
- Fatigue or brain fog
- Runny nose or congestion after eating
If you feel like your body is constantly in “reaction mode,” especially after eating, it may be worth exploring histamine intolerance or MCAS with a practitioner.
Which Foods Trigger Histamine Release or Contain High Histamine?
Some foods naturally contain histamine, while others cause your body to release it. Here are common triggers to watch out for:
High-Histamine Foods:
- Aged cheeses
- Fermented foods (sauerkraut, kombucha, vinegar)
- Cured meats (salami, prosciutto)
- Leftovers or slow-cooked dishes
- Alcohol (especially wine and beer)
- Tomatoes
- Spinach
- Eggplant
- Avocados
Histamine-Releasing Foods:
- Strawberries
- Shellfish
- Citrus fruits
- Chocolate
- Nuts
- Food additives and preservatives
What Can You Eat on a Low Histamine Diet?
It can feel restrictive at first, but there are still plenty of nourishing, delicious foods you can enjoy. A few examples include:
- Fresh meats and fish (cooked right away or frozen immediately)
- Fresh fruits like blueberries, apples, pears and mango
- Vegetables like zucchini, carrots, arugula and cucumbers
- Herbs like basil, thyme and rosemary
- Grains like white rice, quinoa and oats (if tolerated)
- Coconut products (milk, cream, oil)
- Homemade dairy-free milks (like tigernut or hemp seed milk)
I mainly follow the SIGHI low histamine list. That being said, everyone’s tolerance is different and we don’t know the exact histamine levels in many foods (which is why you will see a lot of variance in the lists). It is important to listen to your body! Personally, I never froze every single food I was eating and I still was able to improve my symptoms. Dietary histamine actually only accounts for a small portion of your bucket. It is also important to keep in mind that this diet is meant to be temporary!
To make your life easier, I have also shared low histamine recipes I have created throughout my journey. I am working hard on continuing to build out this section of my blog. Feel free to let me know if you have any recipe requests!
Some of my current favorites are:
Fresh Herb Low Histamine Chicken
Air Fryer Breakfast Sausage Patties
Blueberry Vanilla Low Histamine Smoothie
Understanding the Histamine Bucket
One of the most helpful ways to think about histamine intolerance is through the “histamine bucket” analogy.
Imagine your body is like a bucket. Every day, you add a little histamine to the bucket — from the foods you eat, your environment, stress, gut health, hormones and even exercise. For most people, their body naturally empties the bucket by breaking down histamine with enzymes like DAO (diamine oxidase) and HNMT. But if you have histamine intolerance or MCAS, your bucket might empty more slowly — or not at all.
So what happens when the bucket overflows?
That’s when you start to experience symptoms like rashes, flushing, anxiety, digestive issues or headaches. It’s not always one single food or trigger — it’s the total load in your bucket at that time.
What fills your histamine bucket:
- High-histamine foods (aged, fermented or leftover items)
- Histamine-releasing foods (like citrus, shellfish or chocolate)
- Environmental allergens (dust, mold, pollen)
- Hormonal changes (especially around ovulation or your cycle)
- Gut dysbiosis or leaky gut
- Stress and poor sleep
- Alcohol or medications that block DAO
What helps empty it:
- DAO enzyme support
- A low-histamine diet
- Gut healing strategies
- Managing stress
- Getting enough sleep
- Avoiding excess histamine triggers
The goal isn’t always to eliminate histamine completely — it’s about keeping your bucket from overflowing. When you lower your total load, your body has more space to tolerate occasional triggers without reacting. It can also be helpful to get to any root causes that might be causing mast cells to overreact in the first place.
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