Low Histamine AND Low Oxalate FOOD LIST with Printable (2022)

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

This post provides a combined Low Histamine AND Low Oxalate food list, with a printable — for easy cooking and grocery shopping.

I created this list in part for myself, because it makes recipe creating so much easier — to have low histamine AND low oxalate foods listed in the same place.

Additionally, I have used the (L) sign to indicate which foods may be high in lectins.

Whether you use this list to cook or grocery shop, find the printable for your reference here. Or pin the image below.

You can find a Low-Histamine and Lectin-free Combined Food List and printable here.

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(Video) GAPS Diet Histamine Intolerance: What to Do | Bumblebee Apothecary

The role of Vitamin B1

Certain dietary deficiencies likely cause or contribute to histamine intolerance and oxalate sensitivity. It may be that the Western diet, high in white flour and white rice-based carbohydrates, causes a thiamine (B1) deficiency. (source)

If problems with histamines and oxalates are a warning sign of a nutrient-deficient diet (or impaired digestion of nutrients), it’s helpful in our conversation to include information about:

  1. foods that further deplete B1
  2. and foods that are high in B1.

So, below in our food lists, I’ve added notes about B1. Please consider eating foods high in B1, talk to your doctor about supplementing and avoid foods that deplete B1.

Ironically, sulfur-rich foods have also been implicated in depleting B1. So while a nutrient-dense diet usually espouses many sulfuric foods (like cruciferous vegetables), I personally believe these vegetables can impede detox pathways. It may be best to avoid them while trying to heal from oxalate and histamine issues. (source and source)

Many sulphur-rich supplements also deplete the body of B1.

Polyphenols in plants can also deplete dietary B1. You can eat sources of B1 and polyphenols in separate meals to avoid this. (source)

Low Histamine AND Low Oxalate Gluten-free Grains

  • Rice, white (L) (Avoid white rice products unless conscientious of thiamine deficiency. I.e. can supplement with B1, eat allowed beans, sunflower seeds in moderation etc.)
  • Sorghum, Popped only – (A very small amount may be fine for lower oxalate, about 1/2 cup.)

Low Histamine AND Low Oxalate Vegetables

  • Arugula (sulfuric: may deplete B1)
  • Asparagus (possibly medium oxalate; B1 source)
  • Basil
  • Bok choy (sulfuric: may deplete B1)
  • Broccoli (possibly medium oxalate, sulfuric: may deplete B1)
  • Brussels sprouts (possibly medium oxalate, sulfuric: may deplete B1)
  • Butter lettuce
  • Butternut squash (L)
  • Carrots (possibly medium oxalate; B1 source)
  • Cauliflower (sulfuric: may deplete B1)
  • Celery
  • Chinese cabbage(sulfuric: may deplete B1)
  • Chives
  • Cilantro
  • Collards(sulfuric: may deplete B1)
  • Cucumber (L, peel and de-seed to reduce) (B1 source)
  • Daikon radishes (sulfuric: may deplete B1)
  • Dandelion greens
  • Endive (possibly medium oxalate)
  • Escarole
  • Fennel (possibly medium oxalate)
  • Garlic(sulfuric: may deplete B1)
  • Green and Red cabbage(sulfuric: may deplete B1)
  • Kale– Lacinato or Dinosaur(sulfuric: may deplete B1)
  • Kohlrabi (sulfuric: may deplete B1)
  • Leafy greens (some are sulfuric: may deplete B1; does not include spinach or Swiss chard which are very high oxalate)
  • Leeks (possibly medium oxalate)
  • Mesclun
  • Mint
  • Mizuna
  • Mustardgreens(sulfuric: may deplete B1)
  • Napa cabbage(sulfuric: may deplete B1)
  • Onions (red onions possibly medium oxalate; sulfuric: may deplete B1)
  • Parsley, flat
  • Parsley Root
  • Peppers (L) (possibly medium oxalate)
  • Radishes (sulfuric: may deplete B1)
  • Red and green leaf lettuce
  • Romaine
  • Rutabaga (sulfuric: may deplete B1)
  • Scallions
  • Squash, Winter
  • Summer Squash (L, peel and de-seed to reduce) (B1 source)
  • Turnip (sulfuric: may deplete B1)
  • Watercress (sulfuric: may deplete B1)

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(Video) Low Histamine Diets for MCAS and Long COVID Patients

Low Histamine AND Low Oxalate Fruits

Most fruits contain lectins. So if you’re also avoiding lectins, you may wish to avoid all fruit to start and then gradually increase the fruits below that don’t have the (L) sign. Out of season fruits and high-sugar tropical fruits are also best to avoid.

  • Apple (Braeburn and Macintosh possibly medium oxalate.) (Peeled for low-lectin)
  • Apricot – fresh (L)
  • Blueberry
  • Cherry (L) (possibly medium oxalate when dried)
  • Coconut
  • Cranberries (L)
  • Currant, fresh (L)
  • Cantaloupe (L) (possibly medium oxalate)
  • Dates (possibly medium oxalate, plus very high in sugar, so limit these)
  • Figs (possibly medium oxalate)
  • Honeydew (L)
  • Lemon – (limit quantities, not always tolerated during elimination)
  • Lime – (limit quantities, not always tolerated during elimination)
  • Mango (L)
  • Nectarine (L)
  • Peach (L)
  • Pear (L)
  • Watermelon (L) (sulfuric: may deplete B1)

Low Histamine AND Low Oxalate Meat & Eggs

If you’re also avoiding lectins, be extra sure to choose pasture-raised meats.

  • Chicken
  • Duck
  • Eggs (avoid raw egg white)
  • Goose
  • Lamb
  • Ostrich
  • Pork
  • Quail
  • Rabbit
  • Salmon, only if very fresh
  • Turkey

Note: Beef and Buffalo are usually high histamine foods because the meat is aged before butchering. If you can access un-aged beef or bison that are slaughtered, butchered and frozen quickly, the meat is low histamine.

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Low Histamine AND Low Oxalate Beans/Legumes

Because beans are an excellent source of B1 and fiber, I think it’s ideal to introduce them as soon as they’re tolerated. Beans absorb toxins and may produce detox symptoms when you first introduce them to your diet.

  • Garbanzo/Chickpeas (L) (medium oxalate; great source of B1)
  • Mung beans (L) (medium oxalate; great source of B1) and Mung bean sprouts

All other beans are high oxalate, but most are low histamine if freshly pressure cooked, with the exception of lentils and peanuts.

This chart helped me to determine which beans I digest best.

(Video) Boost Your DAO Levels To Fight Histamine | Ask Eric Bakker

Low Histamine AND Low Oxalate Seeds

  • Flax
  • Pumpkin (L) (sprouted is ideal)
  • Sunflower (L) (sprouted is ideal) (B1 source, but can change hormone levels, so observe and don’t overdo)

Note: Most nuts are high oxalate. Macadamias, pecans and pistachios are medium oxalate, (but pistachios usually have major mold issues. I avoid them).

Low Histamine AND Low Oxalate Fats and Oils

  • Avocado Oil – Cold Pressed (Avoid if DAO levels are very low.)
  • Butter – grass-fed
  • Cocoa Butter
  • Coconut Oil
  • Flax Oil – expeller-pressed
  • Ghee — grass-fed
  • Olive Oil (Avoid if DAO levels are very low.)
  • Palm Oil — unrefined, organic, sustainably-sourced
  • Macadamia Oil
  • Meat drippings – freshly rendered
  • MCT Oil
  • Sesame oil

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Low Histamine AND Low Oxalate Herbs and Spices

  • Basil
  • Chives
  • Cardamom
  • Caraway
  • Cilantro
  • Curcumin powder (a good substitute for turmeric, which is high oxalate)
  • Dill (possibly medium oxalate)
  • Garlic
  • Ginger
  • Lemongrass
  • Oregano
  • Peppermint
  • Rosemary
  • Sage
  • Saffron
  • Sea Salt

Low Histamine AND Low Oxalate Sweeteners

It’s important to reduce sweets when managing histamine issues: any foods that increase blood sugar levels also increase histamine levels.

However, most fruits are safe to eat, so you can sometimes approach treats by either just enjoying fruit or using it as a sweetener.

I think it is best to avoid all of these, but for reference, sweeteners that do not affect blood sugar levels are:

  • Inulin (May cause bloating and not ideal for SIBO or Low-FODMAP.)
  • Monk fruit
  • Stevia

Although not recommended during elimination, very small amounts of Coconut Sugar may also be tolerated.

Low Histamine AND Low Oxalate Baking Ingredients

  • baking soda
  • baking powder
  • cream of tartar

Low Histamine AND Low Oxalate Beverages

  • Coconut Water – Fresh
  • Coffee – Best to avoid, but see below*. (sulfuric: may deplete B1)
  • Herbal teas — That correspond to the allowed herbs listed above (like peppermint)
  • Juice – Only small amounts from the allowed fruits, to protect blood sugar levels (and thus histamine levels)
  • Mineral Water – Plain or carbonated
  • Water — Filtered

*If you feel you need coffee, look for mold-free brands like Clean Coffee.

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Low Histamine AND Low Oxalate Dairy

I avoid most dairy that’s not A2A2. The exception is butter from companies like Kerrygold that have part A2 herds and good husbandry principles. While my body is very sensitive to A1 dairy, I do well with Kerrygold. I also do fine with any dairy out of France.

If you’re avoiding lectins, most dairy should be avoided. Fresh, raw A2A2 milk and butter are the exceptions.

  • A2 milk — Raw and very fresh (For me, within 3 days of milking, but this will vary person to person.)
  • Cream — Grass-fed
  • Ghee — Look for “pasture-raised”
  • Goat milk — Grass-fed (Try to connect with a local farm for the best quality, and ask questions about the extent to which they’re pasture-raised. Not all goat milk is healthy.)
  • Grass-fed butter — Preferably Kerrygold, from France or homemade
  • Ricotta cheese — Grass-fed
  • Sheep’s milk

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Low Histamine AND Low Oxalate Resistant Starch Foods

The ingestion of prebiotic foods (resistant starch containing foods that are consumed by our good gut flora) may help protect the body against oxalate damage. Including RS foods in one’s diet may be one step toward achieving balance in the body.

If you have SIBO, undiagnosed bloating or are on a low-FODMAP diet, avoid foods that contain resistant starch.

  • Garbanzo beans (Show caution: medium oxalate levels; B1 source.)
  • Miracle Noodles
  • Miracle Rice
  • Mung beans (Show caution: medium oxalate levels; B1 source.)
  • Mung bean starch
  • Sweet Potato Starch and Sweet Potato Starch Noodles (Sweet potato starch is low oxalate, but avoid sweet potato flour, which is high oxalate.)
  • Rutabagas (sulfuric: may deplete B1)
  • Turnips (sulfuric: may deplete B1)
  • White rice (Avoid white rice products unless conscientious of thiamine deficiency. I.e. can supplement with B1, eat allowed beans etc.)
  • White rice noodles (Avoid white rice products unless conscientious of thiamine deficiency. I.e. can supplement with B1, eat allowed beans etc.)

The role of Vitamin A

Personally, I found healing from MCAS and lectin sensitivity by reducing my consumption of vitamin A, which is controversial, but nonetheless, has been life-changing for me. You can read more about my recovery here.

You can PIN the chart below or print it. 🙂

(Video) ANTI-INFLAMMATORY FOODS | what I eat every week

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SOURCES
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12

FAQs

Do oxalates raise histamine? ›

As mentioned above, oxalates can cause a Histamine release – therefore it would be a good idea to combine a low histamine diet with the medium to low oxalate diet. Just a word of warning - if you have recently gone on a spinach smoothie diet thinking it is healthy – perhaps for you it may not be a good thing!

What foods have no oxalates? ›

Foods to eat

Fruits: bananas, blackberries, blueberries, cherries, strawberries, apples, apricots, lemons, peaches. Vegetables: mustard greens, broccoli, cabbage, cauliflower, mushrooms, onions, peas, zucchini. Grains and starches: white rice, corn flour, oat bran. Proteins: eggs, meat, fish, poultry.

Is garlic high in histamine? ›

Ginger, basil, chives, oregano, garlic, peppermint, rosemary are all excellent histamine lowering herbs.

Are carrots high in histamine? ›

​ Carrot is likely suitable for a low histamine diet. Carrot is likely low in histamine and other amines and does not trigger release of the body's natural histamine.

How do you flush oxalates out of your body? ›

Drinking plenty of water to help your body flush oxalates out. Consuming enough calcium, which binds to oxalates during digestion. Limiting sodium and sugar intake, which may contribute to kidney stones at high levels.

How do you fix oxalate sensitivity? ›

Increasing your calcium intake when eating foods with oxalate can help lower oxalate levels in the urine. Choose high-calcium dairy foods such as milk, yogurt, and cheese. Vegetables can also provide a good amount of calcium.

What snacks are low in oxalates? ›

What Is a Low-Oxalate Diet?
Food GroupsLow-Oxalate Foods (Choose from These)
Desserts & SnacksCustard, Popsicle, Oatmeal Cookies, Jello, Tapioca Pudding, Vanilla Pudding, Frozen Yogurt & Sherbert, Ice Cream Fig Bars, Rice Cakes, Saltines, Shredded Wheat Crackers, Graham Crackers, Whole Grain Crackers, Popcorn
9 more rows

What fruits have no oxalates? ›

Low or No Oxalate (Less than 2 mg/serving)
  • Apple & apple juice.
  • Avocado.
  • Banana.
  • Cherries, bing.
  • Grapefruit, fruit & juice.
  • Grapes, green.
  • Mangoes.
  • Melons: cantaloupe, casaba, honeydew, watermelon.

Is Sweet Potato high histamine? ›

Sweet potatoes have low levels of histamine while also stimulating the secretion of digestive enzymes from the pancreas, which is great considering that histamine intolerance often includes symptoms of digestive distress in many individuals.

Are onions high histamine? ›

Low Histamine Foods

Vegetables: Onion, sweet potatoes, asparagus, broccoli, squash, cucumbers, beets.

Is Rice High histamine? ›

​ White Rice is likely suitable for a low histamine diet. White Rice is likely low in histamine and other amines and does not trigger release of the body's natural histamine.

Is Cabbage high histamine? ›

Cabbage is a histamine liberator. In other words, it triggers the release of the body's existing histamine. Watch out for fermented cabbage which is very high histamine.

Are apples high histamine? ›

Fruits and vegetables are very important in a histamine-reducing diet, but some contain more histamine than others. Fruits such as apples, bananas, melons, figs, grapefruit, grapes, kiwi, mango and pears contain low levels of histamine and will not contribute to symptoms.

Does lemon water get rid of oxalates? ›

The ingestion of the lemon juice seems to dissipate a effect of great quantity of citrates which in turn increases the excretion of oxalates. The presence of these two elements simultaneously: citrate and oxalate compensate for their opposite effect.

What enzyme breaks oxalates? ›

The OOR enzyme, a large and complex molecule, binds with oxalate in such a way as to neutralize the negative charge, and, in a separate action, it breaks the carbon-carbon bond at the center of oxalate.

Are sweet potatoes high in oxalates? ›

Oxalate is naturally found in many foods, including fruits and vegetables, nuts and seeds, grains, legumes, and even chocolate and tea. Some examples of foods that contain high levels of oxalate include: peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes.

Is oatmeal high in oxalates? ›

Oatmeal is low in oxalates. Unlike certain fruits and veggies, it's hard to know precisely how many oxalates are in oatmeal because of the manufacturers, but since they're low in oxalates, we can assume there's less than ten mg per serving.

Do carrots have oxalates? ›

The total oxalate contents were found to be relatively higher in spinach and soybean, moderate in white bean and red bean, while low in carrots and beet root.

Is dark chocolate high in oxalates? ›

As well, dark chocolate, cocoa powder, and cocoa beans all contain moderate to high levels of oxalates, an antinutrient. You may have come across oxalates in reading about spinach or rhubarb. Oxalates are of particular concern due to the role they play in the formation of some kidney stones.

What sweets can I eat with kidney stones? ›

Calcium can help reduce how much oxalate is absorbed from your food and ultimately reduce urine oxalate levels. Counterintuitively, consuming enough calcium is important for people with calcium kidney stones. Other tasty low oxalate ice cream flavors include strawberry, caramel, pistachio, banana and peppermint.

Is white rice high oxalate? ›

White rice and wild rice are low-oxalate foods.

Is chicken high in oxalate? ›

Meat, chicken and fish are not sources of oxalate. Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate.

Is pasta low in oxalate? ›

The overall data suggested that most types of pasta are at least moderately high in oxalate.

How do sweet potatoes reduce oxalates? ›

Because oxalates are water soluble, they can be reduced by blanching, boiling, or steaming with the liquid discarded. Fermentation reduces oxalates.

Are cucumbers high in oxalates? ›

Low-oxalate vegetables which are also low in calories, include cabbage, chives, cauliflower, cucumbers, endive, kohlrabi, mushrooms, radishes and water chestnuts. Peas, which are legumes, are also low-oxalate.

Is peanut butter high oxalate? ›

In fact, a 100 gram of roasted peanuts contains more than 180 mg of oxalates. This also means that peanut butter tends to be high in oxalates too. Peanut butter is worse in some ways, as it's very easy to eat more peanut butter than you intend too.

Are eggs high in oxalates? ›

Low oxalate protein and dairy include eggs, meat, poultry, fish, yogurt, cheese, milk, and butter. In addition, coffee, water, and fruit juice are considered low oxalate. Moderate oxalate foods contain 10-25mg of oxalates per serving.

Is pineapple high in oxalates? ›

Fresh pineapple is a great choice for a low in oxalate as it has only 4mg of oxalate per cup. Pineapple is a great low oxalate snack choice! Be careful with dried or canned pineapple. A 1/2 cup of dried pineapple has 30mg of oxalate.

Can I eat bread on low histamine diet? ›

White Bread is likely suitable for a low histamine diet. White Bread is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers.

Do blueberries have histamine? ›

Blueberries are low histamine. and they may even be beneficial if you have histamine intolerance because of their anti-inflammatory properties. Of course, you should eat them in small amounts initially and keep a food diary to see how you respond.

What foods reduce histamine? ›

Some foods low in histamine include:
  • fresh meat and freshly caught fish.
  • non-citrus fruits.
  • eggs.
  • gluten-free grains, such as quinoa and rice.
  • dairy substitutes, such as coconut milk and almond milk.
  • fresh vegetables except tomatoes, avocados, spinach, and eggplant.
  • cooking oils, such as olive oil.

Which potatoes are low histamine? ›

If you fry potatoes, histamine levels rise. It makes no difference what color of potato you purchase: white, red, blue, Idaho, russets, or otherwise, as all potatoes are low histamine. But to be clear, french fries are low histamine only as long as they're prepared in a low histamine oil and aren't deep fried.

What chips are low histamine? ›

Potato Chips (yes, really)

Unless you have a nightshade or lectin issue, all potatoes are low histamine snack fodder— think chips, french fries, hash browns, mashed, and more. This includes sweet potatoes, which also make great chips if you have an air fryer.

Can oxalates cause allergies? ›

Even though Oxalate is not an allergen or known to cause allergies, they can play a role in some health conditions, as they may trigger or worsen symptoms.

Can oxalates cause inflammation? ›

Oxalates also cause inflammation and interfere with your body's natural healing and repair mechanisms that usually happen overnight while you sleep. Needless to say, this can worsen a wide variety of ailments, and trigger just as many.

Is cayenne high in histamine? ›

Many patients with histamine-related issues avoid cayenne pepper because it has capsaicin which can irritate the gut. Spicy foods generally make the gut more sensitive to histamine.

What foods should I avoid with histamine intolerance? ›

Histamine-rich foods are: alcohol and other fermented beverages. fermented foods and dairy products, such as yogurt and sauerkraut.
...
There are also a number of foods that trigger histamine release in the body, such as:
  • alcohol.
  • bananas.
  • tomatoes.
  • wheat germ.
  • beans.
  • papaya.
  • chocolate.
  • citrus fruits.

Every year in the United States, around 1 million people develop kidney stones.

Low Oxalate Foods List – What Is A Low Oxalate Diet?. If, after a 24-hour urine test, the result shows high oxalate levels, and if you have had calcium oxalate kidney stones in the past, you would be better off going on a low oxalate diet.. In the following sections, we provide you with the low oxalate food list to add to your grocery list and the high oxalate food list you should avoid if you have high oxalate levels or kidney stones.. Low Oxalate Foods List – Low Oxalate Fruits. Low Oxalate Foods List – Low Oxalate Grains, Bread, and Cereal. Low Oxalate Foods List – Low Oxalate Beans, peas, and Lentils. Low Oxalate Foods List – Low Oxalate Nuts and Seeds. Low Oxalate Foods List – Low Oxalate Fats and Oils

Sure I know about the mast cell Interstitial Cystitis link (as per NIH funded Dr Theoharides) [1] but given that I am no longer forced to run to the loo every 10 minutes screaming in pain as I unleash the razor blades embedded in my urinary tract I can’t say that’s too much of a factor.. Mast cell mediated/histamine induced inflammation has moved way from my brain (no brain fog/migraines anymore), away from my heart (tachycardia/palpitations gone), away from my fingers (no more arthritis or buzzing and tingling in them), away from my feet/hips (adios bone pain, shooting sciatica like pain or buzzing/tingling), and for the most part, away from my stomach (only rare instances of basketball stomach/tingling/Homeric belching).. Having purposely avoided looking at high oxalate food lists for the last three years (scared of what I would find), I finally took a look, passed out momentarily in despair at the sight of so many healthy plant based foods in the high column (kale, chard) and so many crappy ones in the low oxalate list (corn nuts, dairy, white chocolate), before picking my sorry self up off the floor and reminding myself that as with the low histamine diet, moderation is key.. I then sat down for some intensive net trawling in order to come up with a list of low to medium oxalate foods that are also low histamine, as well as being high nutrient.. This list is by no means exhaustive, it’s just meant to give you an idea of the low oxalate low histamine foods I’ll be trying to stick to for a while.. Here’s the low to medium oxalate and low histamine food list I’ll be working off for a while:. PLEASE NOTE: various low oxalate sites warn that you shouldn’t jump into an extremely low oxalate diet as it can kick the body into a sudden detox, causing it to suddenly dump its oxalate stores which can cause an intensification of symptoms.. Very low – low oxalate foods CRANBERRY (low histamine on some lists). CHERRY (low histamine on some lists). APPLE FUJI. APPLE GALA. APPLE GOLDEN. APPLE BRAMLEYS. APPLE GRANNY SMITH. APPLE RED. BLUEBERRIES. CRANBERRIES DRIED. DATES MEDJOOL. LEMON. MANGO. CASABA. HONEYDEW. WATERMELON. PASSION FRUIT. PEACH. PEAR BARTLETT Medium oxalate foods APPLE BRAEBURN. APPLE MACINTOSH. BANANA. DRIED CHERRIES. BLACKCURRANTS. DATES MEDJOOL. LIME. CANTALOUPE V. low – low oxalate foods CORN. BOK CHOY. BROCCOLI RAW AND BOILED. CABBAGE GREEN RAW. NAPA CABBAGE. CABBAGE PURPLE. CARROTS BOILED. CAULIFLOWER BOILED/STEAMED/RAW. CUCUMBERS. GARLIC. TURNIP GREENS. ARUGULA. RAAB BROCCOLI. KALE (not curly!). KHOLRABI. KOHLRABI LEAVES. MOST LETTUCE IS VERY LOW. MUSHROOMS (I still eat some). ONION, WHITE. ONION, YELLOW. RED PEPPER. RADISH, DAIKON. RADISH, RED. RADISH, WHITE. RUTABAGA. SEAWEED, HIJIKI. SEAWEED, KOMBU. SEAWEED, NORI. SEAWEED, WAKAME. SHALLOTS. SPROUTS, ALFALFA. SQUASH, ACORN. SQUASH, BUTTERNUT. SQUASH, KABOCHA. SQUASH, SPAGHETTI. SQUASH, YELLOW. SQUASH, ZUCCHINI. TURNIP. WATERCRESS Medium oxalate foods ARTICHOKE. ASPARAGUS. GREEN BEANS. BRUSSEL SPROUTS. BROCCOLI STEAMED. CARROTS RAW. ENDIVE. FENNEL. GRAPE LEAVES. RAAB BROCCOLI STEAMES. COLLARED BOILED. LEEKS RAW. JICAMA. RED ONION. PARSNIPS. BELL PEPPER, YELLOW. BELL PEPPER, GREEN. SEAWEED, DULSE Low oxalate foods (Most fresh herbs are low oxalate.. These herbs are all fresh). BASIL. CIDER VINEGAR (the lowest histamine of all the vinegars). CHILI. CHIVES. CORIANDER. CRESS. GINGER. LEMON BALM. MUSTARD. WHITE PEPPER GROUND. PEPPERMINT. ROSEMARY. SAVORY. CAYENNE PEPPERS. HABANERO PEPPERS Medium oxalate foods DILL. PARSLEY. BLACK PEPPER GROUND Low oxalate foods CANNED CHICKPEAS (but dry/boiled are medium!). LIMA. MUNG. RED LENTILS BOILED. BROWN LENTILS. GREEN PEAS. SPLIT GREEN PEAS. SPLIT YELLOW PEAS. SUNFLOWER BUTTER (small amount) Medium oxalate foods CHICKPEAS BOILED. PISTACHIOS. ALFALFA SEEDS. BROC SEEDS. MUNG BEAN MEAT/POULTRY/FISH Low oxalate foods ANCHOVIES (fresh). FLOUNDER. HADDOCK. PLAICE. SALMON. FRESH TUNA. BEEF. LAMB. LIVER. EGGS Lowoxalate foods WHITE CHOCOLATE (I can eat homemade raw white chocolate – you might not be able to) Low/Medium oxalate foods WHITE RICE. WILD RICE. CORN. COCONUT FLOUR. BLACK EYED PEA FLOUR. FLAX SEED FLOUR. CELLOPHANE NOODLES. BROWN RICE PASTA COOKED. WHITE RICE. THAI JASMIN RICE. Soaking rice and grains for 12 hours lowers oxalates.. Medium oxalate foods CHICKPEA FLOUR. BROWN RICE FLOUR. SORGHUM. MILLET. ROLLED OATS COOKED. RICE NOODLES. BROWN RICE. JASMIN RICE. UNCLE BENS WHITE RICE. WILD RICE Low oxalate foods CANOLA. COCONUT. OLIVE. SESAME SEED V.low/low oxalate foods AGAVE. RAW COCONUT NECTAR TAHINI – high oxalate but I plan to keep it in my diet because of it’s calcium content and anti-inflammatory activity.. ———————————- Sources ———————————-. [1] http://mastcellmaster.com/documents/Interstitial-Cystitis/Mast-cells-IC-Urol-2007.pdf. [2] http://lowoxalate.info/research.html

Learn about some foods to avoid if you have a histamine sensitivity and about some substitutions for great flavor while staying low in histamines.

* Technically, these foods are not high in histamines per se, but they contain some other chemicals that can make a histamine intolerance reaction worse.. Some histamines occur naturally in foods; but others are formed as a food ages (explaining why aged, fermented, and smoked foods are among the worst offenders).. But as this study shows, most histamine-sensitive people can find relief just by eliminating or even reducing the very high-histamine foods, and by choosing low-histamine foods as their staples.. Part 1 contains recipes that are low in histamines as written; Part 2 will help you lower the histamine content of common recipes without losing flavor, by using a clever substitute for vinegar or other tangy foods.. Ascorbic acid powder is found in most Vitamin C supplements, but a better alternative is to buy the powder itself; you can find this in health food stores or on Amazon (note that if you’re concerned about eating genetically modified organisms, you might have to spend a little extra time hunting down a non-GMO brand).. Veal Paupiettes : just replace the white wine vinegar with 1 tablespoon of “vinegar” from ascorbic acid.

Before I go any further and start sharing with you which food list(s) I looked to in the beginning of my histamine friendly journey. I want to stress that we are all different, have different tolerance levels and some (if not most) of us also carry different additional food allergies, food intolerance’s,  and/or food sensitivities...Read More »

I want to stress that we are all different, have different tolerance levels and some (if not most) of us also carry different additional food allergies, food intolerance’s, and/or food sensitivities with us.. and the list is long……. The Swiss Interest Group Histamine Intolerance (SIGHI) After 3-4 weeks of elimination diet based on Dr. Joneja’s list, I decided to switch to the list from SIGHI.. Third, the foods listed are graded from 0-3 (with 0 being low histamine, and three being high histamine), which makes it easier to choose which foods to eliminate and which foods to reintroduce when the time comes.. Note: I haven’t been able to find a working link to the list from Dr Moneret-Vautrin.. She has also made and published a free Histamine Intolerance Food List .. The Food Intolerance app uses published research as the source of its information.

The comprehensive, alphabetical histamine intolerance list. Sources listed. Emoji-based. Eat with confidence. Low Histamine Foods and High Histamine Foods

On this site, I’ve consulted what I believe to be the best, most trusted resources on histamine intolerance (listed below - they still conflict though!. cheese: soft cheeses 🤔(tolerated much better than hard cheese, introduce cautiously). cheese: hard cheese, all well matured cheeses 😡. farmer's cheese (a type of fresh cheese) ✅. soft cheese 🤔 (tend to be tolerated much better than hard cheese, introduce cautiously). vanilla, vanilla pod, vanilla powder, vanilla sugar 🤔

Videos

1. When Can I Tolerate Foods Again That I Used To Be Allergic To? | Ask Eric Bakker
(Eric Bakker - The Naturopath)
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6. Carnivore diet food reintroductions: Adding back foods after a zero carb diet | food sensitivities
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