Low Histamine Diet Guide
Reduce dietary histamine. Foods to avoid and alternatives.
Calorie calculation examples by profile
Sedentary woman, 40 years old, 143 lbs
Active woman, 40 years old, 143 lbs
Sedentary man, 40 years old, 176 lbs
Active man, 40 years old, 176 lbs
Understanding histamine intolerance
Histamine is a molecule naturally present in the body and certain foods. Intolerance occurs when the body cannot break down enough histamine (DAO enzyme deficiency). Symptoms include headaches, hives, digestive problems, fatigue, and nasal congestion.
High-histamine foods to avoid
Fermented and aged foods are the richest: aged cheeses, cured meats, wine, beer, vinegar, sauerkraut, soy sauce. Also: fish (especially canned), tomatoes, spinach, eggplant, strawberries, citrus fruits, chocolate.
Freshness first
Histamine increases with time and temperature. Favor very fresh foods, cooked and consumed quickly. Freeze immediately what you don't use. Avoid leftovers older than 24 hours and foods left at room temperature.
DAO enzyme, your ally
DAO (diamine oxidase) breaks down histamine in the intestine. DAO supplements exist and can help before meals. Some foods inhibit DAO (alcohol, black tea) while others support it (vitamin C, B6).
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Low Histamine Diet Guide
Important: Histamine intolerance should be diagnosed by a healthcare professional. Other conditions can cause similar symptoms. Don’t follow this diet without prior medical evaluation.
Histamine intolerance is often overlooked but can significantly affect quality of life. An adapted diet can make a big difference.
Food Classification
TO AVOID (high in histamine or histamine releasers)
Cheese and dairy:
- Aged and fermented cheeses
- Yogurt, kefir, fermented milk
- Sour cream
Meat and fish:
- Cured meats, sausages
- Smoked or dried meats
- Canned fish (tuna, sardines)
- Shellfish
Fruits and vegetables:
- Tomatoes, spinach, eggplant
- Strawberries, citrus, ripe bananas
- Avocado, kiwi
Beverages and other:
- Wine, beer, champagne
- Black tea
- Vinegar
- Chocolate, cocoa
- Nuts and peanuts
ALLOWED (low in histamine)
Proteins:
- Fresh meats cooked immediately
- Very fresh fish or frozen immediately after catch
- Fresh eggs
- Fresh legumes
Fruits and vegetables:
- Apples, pears, melon
- Carrots, zucchini, broccoli
- Lettuce, cucumber
- Sweet potato, potato
Grains and other:
- Rice, quinoa, millet
- Fresh bread (yeast-free if sensitive)
- Olive oil
- Fresh herbs
Practical Tips
In the kitchen
- Buy and cook daily
- Freeze unused portions immediately
- Avoid marinades and slow cooking
- Prefer steaming or baking
Daily life
- Keep a food and symptom journal
- Identify your personal tolerance threshold
- Tolerance can vary with stress and menstrual cycle
Mistakes to Avoid
- Eliminating all suspect foods at once: Go gradually
- Forgetting histamine releasers: Some foods don’t contain histamine but stimulate its release
- Neglecting freshness: An allowed food can become problematic if no longer fresh
- Ignoring other factors: Stress, medications, hormonal cycle also influence
Why Voical Can Help You
With Voical, track your meals and note your symptoms to identify problematic foods and your tolerance threshold. This data helps you personalize your diet and share it with your healthcare professional.