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Fresh, minimally processed foods like rice, potatoes, most veg, apples, pears and fresh meat often suit. Aged cheese, wine and tomatoes are common triggers.
If you react to tomatoes, aged cheese or a glass of red wine with symptoms, histamine may play a part. The traffic-light list below is a guide. Tolerance is individual, and getting checked by a doctor is still important.
Histamine is a messenger substance your body makes itself, and it is also found in food. With histamine intolerance, histamine taken in with food is probably not broken down well enough. The enzyme most often mentioned here is diamine oxidase (DAO), which is involved in breaking down histamine in the intestine.
Typical symptoms are headaches, flushed or itchy skin, stomach and bowel complaints, a racing heart, a runny nose or feeling faint. These symptoms are not specific and can have many other causes. That's why this article does not replace a diagnosis.
How much histamine a food contains depends a lot on processing, ripening, storage and hygiene, especially for fish, meat and cheese. Rule of thumb: fresh is better than aged, marinated, fermented or stored for a long time. Important: once histamine has formed, cooking or freezing does not destroy it.
Guides often talk about so-called histamine liberators – foods that are said to release histamine in the body. According to the guideline from the German-speaking allergy societies, there is so far no reliable evidence that such liberators exist in food or that they trigger symptoms. So these foods belong in the "test for yourself" category at most, not on a banned list.
The list is a guide for everyday life and doesn't replace your own observations.
These foods appear on many lists, often because of the unproven assumption that they release histamine. A careful test with small amounts is the best way to find out whether they suit you:
The traffic light above applies to all groups. Here's just what to look out for in each group as well.
Carrots, courgettes, squash, broccoli, cauliflower, cucumber, lamb's lettuce and romaine usually work well. Tomatoes, spinach, aubergine and fermented vegetables like sauerkraut are more often a problem. Try new vegetables in a small portion first, with only a few other ingredients.
Apples, pears, blueberries, melon and, depending on the person, peaches are often well tolerated. Strawberries, citrus fruit, bananas, kiwi and pineapple are mostly on the lists because of the unproven liberator assumption – test them one at a time if needed.
Often better choices are fresh chicken or turkey, fresh beef, fresh eggs and cream cheese, cottage cheese or full-fat quark. More often a problem are cured and air-dried meats, aged cheese such as parmesan, Emmental or mature Gouda, smoked fish, tinned tuna and seafood that has been stored for longer.
Keep meat and fish well chilled, prepare them quickly and freeze leftovers in portions straight away. Once opened, tinned fish belongs in the fridge and should be used up soon.
Rice, potatoes, millet, sweetcorn, quinoa and oats are often a solid base, for example:
You'll find ideas with few ingredients in the breakfast recipes and vegan recipes. Check pulses, tomato products and fermented ingredients for yourself.
Pure fats such as butter, olive oil or coconut oil contain no histamine themselves. Nuts and seeds vary in how well they are tolerated: test linseed, pumpkin seeds or walnuts in small amounts.
Fresh herbs such as parsley, basil, chives and oregano, and salt, are usually straightforward. Test cinnamon, curry and chilli blends and ready-made sauces with more care. Buy spices pure where you can.
Alcohol is often tolerated less well, especially wine and sparkling wine. There's no general rule for coffee and tea: some people tolerate them well, others don't. Only a personal test helps here. More on tea in the article on green tea.
A systematic approach helps more than lots of bans at once.
Note what you ate, how fresh it was, the portion size, symptoms and when they started, plus medication, stress, your cycle or alcohol. Lack of rest or several triggers at once can also play a part.
A time-limited reduction of high-histamine foods, supported by a doctor or dietitian, can make sense. The guideline gives about 10 to 14 days for this, followed by a test phase of up to 6 weeks. Avoiding lots of foods long term, however, raises the risk of a one-sided diet.
Test single foods one after another and in small amounts. That makes it easier to tell whether a reaction really has to do with that food.
Ready-made products often combine long storage, flavour extracts and fermented ingredients. Look out especially for vinegar, tomato powder or tomato purée, soy sauce, flavourings and fermentation cultures. Home-cooked basics with few ingredients are the easiest to assess.
Lists online often differ a lot, because measurements and batches vary. Even within the same type of cheese, histamine content can vary widely. So a list is a guide, not the truth: portion size, combinations and your own tolerance count for more.
Important: if you react strongly to many foods or aren't sure, have your symptoms checked by your GP. Other intolerances, allergies or conditions can cause similar symptoms.
Often fresh, minimally processed foods such as rice, potatoes, courgette, carrots, cucumber, apples, pears, fresh meat and cream cheese. Individual tolerance can still differ.
According to the guideline, there is no reliable lab test. A doctor first rules out other causes; after that, a limited low-histamine phase, a food diary and targeted reintroduction help.
Not necessarily. Some people react strongly, others only to larger amounts. Only careful testing helps here.
There's no evidence of a benefit, and the guideline doesn't recommend them across the board. If you're avoiding lots of foods, seeing a dietitian usually does more.
Fresh, simple ingredients and what you personally tolerate matter more than rigid banned lists. A food diary together with medical advice shows you, step by step, what works for you.