Histamine-Containing & Releasing Foods

When histamines need to be reduced, avoiding them comes in two ways. Some foods have them, others cause our bodies to release stored histamine. Both need to be avoided to reduce your histamine load. That is, reduce the amount of histamines circulating in your body and causing you to feeling so lousy.

Histamine-rich foods

Fermented Alcoholic Beverages: especially wine, champagne, and beer
Fermented Foods: sauerkraut, vinegar, soy sauce, kombucha, fefir,
Vinegar-containing foods: pickles, mayonnaise, olives
Cured meats: salami, bacon, pepperoni, most lunch meats, hot dogs
Soured foods: sour cream, sour milk, buttermilk, soured bread
Vegetables: avocados, eggplant, spinach, and tomatoes
Aged cheese
Dried fruits
Most citrus fruits
Avocados
Aged cheese
Dried fruits
Eggplant
Fermented foods and dairy products, such as yogurt and sauerkraut
Processed or smoked meats
Shellfish
Spinach

Histamine-releasing foods

Bananas
Beans
Chocolate
Citrus fruits
Food dyes and other additives
Raw egg whites
Shellfish
Pumpkin
Nuts (specifically walnuts, cashews & peanuts)
Kiwi
Pineapple
Raspberry
Beans and legumes
Papaya
Tomatoes
Wheat germ