{"kind":"histamin","articleSlug":null,"articlePath":"/nutrition/histamine-intolerance-food-list","pagePath":"/low-histamine-food-list","title":"Low-histamine foods – traffic-light list","heading":"Low-histamine foods","ctaTitle":"This list online – plus low-histamine recipes","sectionTitle":"Traffic-light list to print","pdf":"/downloads/low-histamine-food-list.pdf","method":"SmarTasty’s own rating: we check every food with the same fixed rule we use for our recipes labelled “Low histamine”.","legend":{"gruen":"Green: allowed in our low-histamine recipes, fresh and well chilled.","gelb":"Amber: left out of our low-histamine recipes. Test one food at a time, in small amounts, to see if you tolerate it.","rot":"Red: lots of histamine from ripening, fermenting, smoking or long storage. Often a problem."},"disclaimers":["This list is a guide for shopping and cooking – not a diagnosis and not a care plan. It doesn’t replace seeing a doctor or a dietitian.","How much you tolerate is individual, and it also depends on amount, freshness and preparation.","SmarTasty’s own rating, as of October 2026. Not a certification, and no connection to the organisations named.","Get your symptoms checked by a doctor first. According to the guideline, a low-histamine diet is only meant for a short time (about 10 to 14 days, then a test phase of up to 6 weeks), ideally with a dietitian.","Once histamine has formed, cooking or freezing won’t remove it."],"sources":[{"title":"Guideline on management of suspected adverse reactions to ingested histamine (S1, AWMF 061-030)","source":"Reese I. et al., DGAKI, GPA, ÄDA, SGAI, ÖGAI; Allergol Select 2021;5:305–314","year":"2021","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC8511827/"},{"title":"Scientific Opinion on risk based control of biogenic amine formation in fermented foods","source":"EFSA Panel on Biological Hazards, EFSA Journal 2011;9(10):2393","year":"2011","url":"https://doi.org/10.2903/j.efsa.2011.2393"}],"further":[{"title":"Food compatibility list from SIGHI (Swiss Interest Group Histamine Intolerance)","url":"https://www.mastzellaktivierung.info/en/downloads.html"},{"title":"Histamine intolerance – German Allergy and Asthma Association (DAAB, in German)","url":"https://www.daab.de/ernaehrung/histamin-intoleranz/"}],"levels":["gruen","gelb","rot"],"updated":"2026-10-13","updatedLabel":"Updated October 2026","credit":"SmarTasty · smartasty.app","groups":[{"id":"gemuese","title":"Veg & potatoes","items":[{"name":"Courgette","level":"gruen"},{"name":"Carrots","level":"gruen"},{"name":"Cucumber","level":"gruen"},{"name":"Peppers","level":"gruen"},{"name":"Red kuri squash","level":"gruen"},{"name":"Potatoes","level":"gruen"},{"name":"Sweet potato","level":"gruen"},{"name":"Parsnip","level":"gruen"},{"name":"Broccoli","level":"gruen"},{"name":"Cauliflower","level":"gruen"},{"name":"Brussels sprouts","level":"gruen"},{"name":"Fennel","level":"gruen"},{"name":"Asparagus","level":"gruen"},{"name":"Beetroot","level":"gruen"},{"name":"Lamb’s lettuce","level":"gruen"},{"name":"Lettuce","level":"gruen"},{"name":"Rocket","level":"gelb"},{"name":"Spinach","level":"gelb"},{"name":"Pak choi","level":"gruen"},{"name":"Radishes","level":"gruen"},{"name":"Tomatoes","level":"rot"},{"name":"Aubergine","level":"gelb"},{"name":"Avocado","level":"gelb"},{"name":"Button mushrooms","level":"gruen"},{"name":"Shiitake and other mushrooms","level":"gelb"},{"name":"Onions","level":"gruen"},{"name":"Garlic","level":"gruen"},{"name":"Leeks","level":"gruen"},{"name":"Peas","level":"gruen"},{"name":"Green beans","level":"gruen"},{"name":"Sweetcorn","level":"gruen"},{"name":"Celery","level":"gruen"},{"name":"Sauerkraut","level":"rot"},{"name":"Olives","level":"rot"},{"name":"Gherkins","level":"rot"}]},{"id":"obst","title":"Fruit","items":[{"name":"Apples","level":"gruen"},{"name":"Pears","level":"gruen"},{"name":"Bananas","level":"gelb"},{"name":"Blueberries","level":"gruen"},{"name":"Strawberries","level":"gelb"},{"name":"Raspberries","level":"gelb"},{"name":"Blackberries","level":"gruen"},{"name":"Cherries","level":"gruen"},{"name":"Plums","level":"gruen"},{"name":"Apricots","level":"gruen"},{"name":"Peaches","level":"gruen"},{"name":"Watermelon","level":"gruen"},{"name":"Honeydew melon","level":"gruen"},{"name":"Grapes","level":"gruen"},{"name":"Kiwi","level":"gelb"},{"name":"Pineapple","level":"gelb"},{"name":"Oranges","level":"gelb"},{"name":"Lemons","level":"gelb"},{"name":"Mango","level":"gruen"},{"name":"Pomegranate 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Gouda","level":"rot"},{"name":"Butter","level":"gruen"},{"name":"Cream","level":"gruen"},{"name":"Eggs","level":"gruen"}]},{"id":"fleisch","title":"Meat & fish","items":[{"name":"Chicken, fresh","level":"gruen"},{"name":"Beef, fresh","level":"gruen"},{"name":"Fresh fish, e.g. salmon","level":"gruen"},{"name":"Tinned tuna","level":"rot"},{"name":"Smoked salmon","level":"rot"},{"name":"Salami","level":"rot"},{"name":"Cooked ham","level":"rot"},{"name":"Prawns","level":"rot"}]},{"id":"eiweiss","title":"Pulses, soya, nuts & seeds","items":[{"name":"Lentils","level":"gelb"},{"name":"Chickpeas","level":"gelb"},{"name":"Kidney beans","level":"gelb"},{"name":"Firm tofu","level":"gelb"},{"name":"Silken tofu","level":"gelb"},{"name":"Tempeh","level":"rot"},{"name":"Soya drink","level":"gelb"},{"name":"Peanuts","level":"gelb"},{"name":"Walnuts","level":"gelb"},{"name":"Hazelnuts","level":"gruen"},{"name":"Almonds","level":"gruen"},{"name":"Cashews","level":"gelb"},{"name":"Pistachios","level":"gelb"},{"name":"Pumpkin seeds","level":"gruen"},{"name":"Sunflower seeds","level":"gelb"},{"name":"Linseed","level":"gruen"},{"name":"Chia seeds","level":"gruen"},{"name":"Sesame seeds","level":"gruen"}]},{"id":"wuerzen","title":"Sweet, savoury & ready-made","items":[{"name":"Honey","level":"gruen"},{"name":"Maple syrup","level":"gruen"},{"name":"Apple cider vinegar","level":"rot"},{"name":"Balsamic vinegar","level":"rot"},{"name":"Soy sauce","level":"rot"},{"name":"Mustard","level":"rot"},{"name":"Yeast extract","level":"gelb"},{"name":"Vegetable stock","level":"gelb"},{"name":"Ketchup","level":"rot"},{"name":"Cocoa powder","level":"gelb"},{"name":"Dark chocolate","level":"gelb"},{"name":"Fresh herbs, e.g. parsley","level":"gruen"},{"name":"Dried herbs","level":"gruen"}]},{"id":"getraenke","title":"Drinks","items":[{"name":"Coffee","level":"gelb"},{"name":"Black tea","level":"gelb"},{"name":"Green tea","level":"gelb"},{"name":"Herbal tea, e.g. peppermint","level":"gruen"},{"name":"Red wine","level":"rot"},{"name":"Beer","level":"rot"},{"name":"Apple juice","level":"gruen"},{"name":"Orange juice","level":"gelb"}]}],"counts":{"gruen":74,"gelb":34,"rot":21},"total":129,"locale":"en"}