129 foods in green, amber and red – sorted by food group, free as a PDF, also for support groups.
Green
Allowed in our low-histamine recipes, fresh and well chilled.
Amber
Left out of our low-histamine recipes. Test one food at a time, in small amounts, to see if you tolerate it.
Red
Lots of histamine from ripening, fermenting, smoking or long storage. Often a problem.
129 foods in green, amber and red – sorted by food group, free as a PDF, also for support groups.
Low-histamine recipes for tonight
For blogs and support groups: Embed the list
129 foods: 74 green, 34 amber, 21 red.
| Food | Colour |
|---|---|
| Courgette | Green |
| Carrots | Green |
| Cucumber | Green |
| Peppers | Green |
| Red kuri squash | Green |
| Potatoes | Green |
| Sweet potato | Green |
| Parsnip | Green |
| Broccoli | Green |
| Cauliflower | Green |
| Brussels sprouts | Green |
| Fennel | Green |
| Asparagus | Green |
| Beetroot | Green |
| Lamb’s lettuce | Green |
| Lettuce | Green |
| Rocket | Amber |
| Spinach | Amber |
| Pak choi | Green |
| Radishes | Green |
| Tomatoes | Red |
| Aubergine | Amber |
| Avocado | Amber |
| Button mushrooms | Green |
| Shiitake and other mushrooms | Amber |
| Onions | Green |
| Garlic | Green |
| Leeks | Green |
| Peas | Green |
| Green beans | Green |
| Sweetcorn | Green |
| Celery | Green |
| Sauerkraut | Red |
| Olives | Red |
| Gherkins | Red |
| Food | Colour |
|---|---|
| Apples | Green |
| Pears | Green |
| Bananas | Amber |
| Blueberries | Green |
| Strawberries | Amber |
| Raspberries | Amber |
| Blackberries | Green |
| Cherries | Green |
| Plums | Green |
| Apricots | Green |
| Peaches | Green |
| Watermelon | Green |
| Honeydew melon | Green |
| Grapes | Green |
| Kiwi | Amber |
| Pineapple | Amber |
| Oranges | Amber |
| Lemons | Amber |
| Mango | Green |
| Pomegranate seeds | Green |
| Rhubarb | Green |
| Dates | Green |
| Raisins | Amber |
| Food | Colour |
|---|---|
| Rice | Green |
| Millet | Green |
| Quinoa | Green |
| Buckwheat | Amber |
| Oats | Green |
| Polenta (cornmeal) | Green |
| Rice noodles | Green |
| Wheat pasta | Green |
| Wheat bread | Green |
| Spelt bread | Green |
| Rye bread | Green |
| Sourdough bread | Red |
| Couscous | Green |
| Food | Colour |
|---|---|
| Milk | Green |
| Natural yoghurt | Amber |
| Quark | Green |
| Cream cheese | Green |
| Mozzarella | Green |
| Feta | Red |
| Parmesan | Red |
| Aged Gouda | Red |
| Butter | Green |
| Cream | Green |
| Eggs | Green |
| Food | Colour |
|---|---|
| Chicken, fresh | Green |
| Beef, fresh | Green |
| Fresh fish, e.g. salmon | Green |
| Tinned tuna | Red |
| Smoked salmon | Red |
| Salami | Red |
| Cooked ham | Red |
| Prawns | Red |
| Food | Colour |
|---|---|
| Lentils | Amber |
| Chickpeas | Amber |
| Kidney beans | Amber |
| Firm tofu | Amber |
| Silken tofu | Amber |
| Tempeh | Red |
| Soya drink | Amber |
| Peanuts | Amber |
| Walnuts | Amber |
| Hazelnuts | Green |
| Almonds | Green |
| Cashews | Amber |
| Pistachios | Amber |
| Pumpkin seeds | Green |
| Sunflower seeds | Amber |
| Linseed | Green |
| Chia seeds | Green |
| Sesame seeds | Green |
| Food | Colour |
|---|---|
| Honey | Green |
| Maple syrup | Green |
| Apple cider vinegar | Red |
| Balsamic vinegar | Red |
| Soy sauce | Red |
| Mustard | Red |
| Yeast extract | Amber |
| Vegetable stock | Amber |
| Ketchup | Red |
| Cocoa powder | Amber |
| Dark chocolate | Amber |
| Fresh herbs, e.g. parsley | Green |
| Dried herbs | Green |
| Food | Colour |
|---|---|
| Coffee | Amber |
| Black tea | Amber |
| Green tea | Amber |
| Herbal tea, e.g. peppermint | Green |
| Red wine | Red |
| Beer | Red |
| Apple juice | Green |
| Orange juice | Amber |
SmarTasty’s own rating: we check every food with the same fixed rule we use for our recipes labelled “Low histamine”.
Further reading: Food compatibility list from SIGHI (Swiss Interest Group Histamine Intolerance) · Histamine intolerance – German Allergy and Asthma Association (DAAB, in German)
Free to print and share, for example in support groups and dietetic advice – please keep the credit SmarTasty · smartasty.app.
Link to it, print it and share it for free: for support groups, advice centres, practices and blogs. All we ask: credit SmarTasty as the source.
Copy the code into your page. We keep the list up to date, and the address stays the same.
<p><a href="https://smartasty.app/low-histamine-food-list">Low-histamine food list by SmarTasty</a>: foods in green, amber and red, free as a PDF.</p>Green: allowed in our low-histamine recipes, fresh and well chilled. Amber: left out of our low-histamine recipes. Test one food at a time, in small amounts, to see if you tolerate it. Red: lots of histamine from ripening, fermenting, smoking or long storage. Often a problem.
Yes, for free: in support groups, in dietetic advice or for your own kitchen. Please keep the credit: SmarTasty · smartasty.app. To link to it from your website, use the code under “For your website”.
No. The rating is our own: every food goes through the same fixed rule as our recipes labelled “Low histamine”. You’ll find the SIGHI food compatibility list under “Further reading”.
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.