Low Histamine Food Shopping List Key: Italics = particularly high in histamine lowering nutrients so emphasize these ![Food Name] = high in pesticide residue so buy organic * = higher histamine, but contains high amounts of histamine lowering nutrients that can balance ** = not always tolerated in elimination, go slowly
VEGETABLES VEGETABLES (cont) FRUIT
Artichokes Lettuce – Iceberg Note: Buy fresh or frozen, as dried is Arugula Lettuce – Radicchio higher histamine. Asparagus Lettuce – Romaine Basil Mesclun ![Apple] Bean Sprouts Mint Apricot Beets Mizuna ![Blackberry] Bok Choy Mustard Greens ![Blueberry] Broccoli Nopales Cactus Cantaloupe / Rock Melon Broccolini Okra ![Cherries] Brussels Sprouts Onions – Any ![Cranberry] Cabbage – Chinese Parsley Currant – Fresh Cabbage – Green and Red Parsley Root Dragon Fruit Cabbage – Napa Parsnips Figs Carrots ![Peppers – Bell or Hot] Guava – Ripe Cauliflower Perilla Honeydew ![Celery] Purslane Kiwi Celeriac / Celery Root ![Potatoes] **Lemon – ½ tsp (not always Chives Radishes tolerated in elimination) Cilantro Rhubarb **Lime – ½ tsp (not always Collards Rutabaga / Swede tolerated in elimination) Cucumber Sage Loquat Daikon Radishes Saffron Mango Dandelion Greens Scallions / Green Onions ![Nectarine] Dill Shallots Passion Fruit Escarole Squash – Butternut ![Peach] Fennel Squash – Spaghetti ![Pear] – Bartlett or Bosc Garlic ![Squash – Summer] ![Pear] – Other Ginger Squash – Winter Persimmons / Kaki Green Split Peas Squash – Yellow Plantain Jicama Sweet Potatoes Pomegranate ![Kale] Swiss Chard *![Raspberries] – ¼ cup (not always Kohlrabi Turnip tolerated in elimination) Leafy Greens Watercress Watermelon Leeks Yellow Split Peas Lettuce – Butter ![Zucchini] Lettuce – Endive Lettuce – Green & Red
For additional resources visit www.mastcell360.com
Low Histamine Food Shopping List Key: Italics = particularly high in histamine lowering nutrients so emphasize these ![Food Name] = high in pesticide residue so buy organic * = higher histamine, but contains high amounts of histamine lowering nutrients that can balance ** = Not always tolerated in elimination, go slowly
GLUTEN-FREE GRAINS SPICES & HERBS NUTS & SEEDS
Amaranth Note: Buy fresh Almonds Arrowroot Flour Baru Nuts Buckwheat Basil Brazil Nuts – Only 3 to 4 nuts/day Buckwheat Flour Bay Leaves Chia Seeds ![Corn] (if tolerated) Cardamom Chestnut – Fresh ![Popcorn] (fresh popped) Caraway Coconut Cream Crackers (gluten-free) Chives Coconut Meat – Fresh Millet Cilantro Coconut Milk – No additives Oats Coriander Flax Seeds Pasta – Gluten-Free Cumin Hazelnuts Potato Starch Curcumin Powder (can replace Hemp Protein Powder Quinoa turmeric) Hemp Seeds Rice – Black Curry Leaves Macadamias Rice – Brown or White Dill Pecans Sorghum – Black or White Fennel Pine Nuts Sorghum – Popped Fenugreek Pistachios Tapioca Starch or Flour Garlic Poppy Seeds Teff Ginger Pumpkin Seeds Lemongrass Sesame Seeds RESISTANT STARCHES Mint Sunflower Seeds Almond Flour – Blanched Oregano Tiger Nuts (actually a tuber) Otto’s Cassava Flour Parsley Flax Meal Peppercorns – Pink SWEETENERS Green Banana Flour Peppermint Note: These don’t affect blood sugar. Hazelnut Flour Rosemary Hi-Maize Resistant Starch Fresh Saffron Coconut Sugar (sparingly, avoid in Coconut Meat Sage elimination) Millet Salt Inulin Miracle Noodles Shallots Maple Syrup (sparingly) Miracle Rice Spirulina Monk Fruit – 100%, No fillers Parsnips Tarragon Stevia – No natural or artificial flavors ![Potatoes] Thyme added Rutabagas Turmeric Sorghum Sweet Potatoes Sweet Potato Starch Sweet Potato Starch Noodles Tiger Nuts Tiger Nut Flour Turnips – Greens or Root For additional resources visit www.mastcell360.com Low Histamine Food Shopping List Key: Italics = particularly high in histamine lowering nutrients so emphasize these ![Food Name] = high in pesticide residue so buy organic * = higher histamine, but contains high amounts of histamine lowering nutrients that can balance ** = Not always tolerated in elimination, go slowly
MEAT LEGUMES BEVERAGES
Note: Choose un-aged, frozen, Note: Choose fresh or dried Coconut Water – Fresh and not ground. beans, not canned. Soak dried Coffee – Caffeine and Mold-Free (like beans overnight in water and Purity Coffee) Beef pressure cook to reduce lectins. Dandelion Root Tea Bison Herbal Teas Chicken Beans – Kidney, Black, Navy, Juice – Freshly Squeezed (juices of Duck Garbanzo/Chickpeas, etc. allowed fruits and vegetables; limit Eggs (if tolerated) Lentils fruit juice due to sugar) Goose Mineral Water – Plain or Carbonated Lamb FATS & OILS Water – With fresh squeezed lemon or Liver Avocado Oil – Cold-Pressed (use lime (if tolerated) Ostrich cautiously if DAO levels are very low) Pork Butter – Grass-fed OTHER Quail Coconut Oil – Extra Virgin Arrowroot Rabbit Flax Oil –Cold-Pressed Baking Powder Salmon (gutted and frozen within Ghee – Grass-Fed Baking Soda 30 minutes of catch) Lard (if kept frozen and thawed for Brown Rice Flour individual use) Cocoa Butter – White (no additives) MILK & DAIRY Macadamia Oil Cream of Tartar Note: Choose products sourced MCT Oil Potato Starch from grass-fed, pasture-raised cows. Meat Drippings – Fresh Sweet Potato Starch Olive Oil – Extra Virgin (go slowly, Tapioca Starch A2 Milk – Plain may not be tolerated with severe White Rice Flour Butter Histamine Intolerance) Cream Palm Oil – Extra Virgin (unprocessed) Cream Cheese Rice Bran Oil Ghee Sesame Oil Goat Milk Sunflower Oil – Cold-Pressed Ricotta Cheese (sparingly; can be inflammatory) Sheep Milk Tallow (if kept frozen and thawed for individual use)
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For additional resources visit www.mastcell360.com
TIP: Always freeze leftovers immediately!
MORE LOW HISTAMINE TIPS (click the links below)
How To Identify High Histamine Foods
Low Histamine Diet Plan
Histamine Intolerance vs Mast Cell Activation Syndrome
Low Histamine Recipes
For additional low histamine resources visit www.mastcell360.com
