Low-Histamine Food List

Gentle foods to calm inflammation, reduce reactions, and support histamine clearance

What This List Is For:

This guide is designed to support people struggling with:

• Histamine intolerance
• Mast Cell Activation Syndrome (MCAS)
• Migraines, hives, flushing, skin issues
• IBS or SIBO with histamine sensitivity
• Gut healing protocols that require lower histamine load

These foods are naturally low in histamine, do not liberate histamine, and are generally well-tolerated during healing. Everyone is different—start with a few and track symptoms.

Low-Histamine Vegetables (Best When Fresh & Cooked)

• Zucchini
• Carrots
• Beets
• Sweet potatoes
• Parsnips
• Green beans
• Broccoli (fresh only, not aged)
• Spinach (fresh and cooked only—frozen or old = high histamine)
• Cauliflower (fresh only)