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How to Create a Low Histamine Diet Meal Plan by The Allergy Chef

Low Histamine Diet Plan: Simple Foods & Recipes to Eat

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If you’re new to following a low-histamine diet and you’re feeling overwhelmed, you’ve come to the right place. I’ve got a low histamine diet plan to get you started. Before we jump in, it’s critical that you remember this article is for educational purposes only, and is not medical advice.

No two people are the same and low histamine is a hyper-individualized diagnosis. That means that your individual case may be much different from the average, and you need to work with your healthcare provider or functional medicine team to make sure the meal plan you put together is right for you.

Need a Low Histamine Food List?

I have a simple download that you can grab that lays out low histamine foods. You can refer to this list of foods as you plan out your low histamine meals. It’s a good idea to have a handy list like this, especially when you’re new to managing a low-histamine diet. My list is unique in that it eliminates most controversial foods, and the list only includes yes foods so you can focus on what you can have.

Please remember, no two people are the same and this list may not align with your unique needs. Be sure to work with your medical team as you craft the perfect meal plan for you.

Meal Planning when Following a Histamine-Free Diet

The top piece of advice I can share when meal planning: keep it simple. When you’re new to all of this free-from living, everything will feel super overwhelming. You’ll go to a store and freeze up because you don’t know what to buy or where to start. Then, you might get pretty pissed off seeing all the foods you used to eat and can’t have anymore.

The beauty of simple meal plans is that you can quickly go in to the store with your list, grab only what you need, and get out. Alternatively, if you have the option of something like Good Eggs in your area, you can shop online without having to see loads of foods and just search for what you need, add it to the cart, and check out.

A simple meal plan, will also save you a lot of time and energy. It’s so easy to keep yourself fueled when you’re focusing on basic, whole foods. Be sure to download my low histamine food list (above) if you’re not sure where to start.

30 Low Histamine Diet Breakfast Recipes and Ideas by The Allergy Chef

Some Low Histamine Foods & Ingredients to Keep on Hand

Here’s a non-exhaustive list of low-histamine foods and low-histamine ingredients to keep in your fridge, freezer, and pantry. This will make cooking and baking much easier since you’ll have what you need on hand. If you’d like more complete lists, be sure to download my Low Histamine Basic Food List Guide.

List of Low Histamine Fresh Fruits

You may think that fresh produce is off the menu, but I’ve got great news and a tasty list of options for you. Whilst some fruits do indeed have high histamine levels, there are many others that don’t. Remember, there’s a lot of conflicting information online about what’s safe and what’s not, so I choose to share foods that are generally agreed upon by many doctors and institutions. You can see a more complete list in my Low Histamine Basic Food List Guide.

  • Cherry
  • Coconut
  • Dragon Fruit
  • Melon (not watermelon)
  • Peach
  • Persimmon
  • Starfruit

List of Low Histamine Fresh Vegetables

Here are some common foods to enjoy when following a low-histamine diet, and you can purchase these vegetables at most grocery stores:

  • Asparagus
  • Beets
  • Broccoli
  • Carrots
  • Celery
  • Radish
  • Squash
  • Yam (not the same as sweet Potato)
  • Zucchini/Courgette

Northstar Bison: Leading the Way in the Meat Department

If you’ve never heard of Northstar Bison before, it is my great pleasure and honour to introduce you to them. As you go further into the low histamine life, you’ll learn the importance of fresh meat. As meat ages, there’s a release of histamine, and the meat is no longer considered a low histamine option.

Northstar Bison has put together a special line of meat options specifically for low histamine customers, and they may be one of the few meat companies with not only super high quality meat, but that take low histamine into consideration.

Personally, I’ve been a fan for years since they make it a point to keep corn out of the feeds and processing of the meat. Be sure to check them out, and don’t hesitate to reach out to them with questions. Their customer service is on point. If for some reason you can’t have Northstar Bison, reach out to The Honest Bison. I love them just as much (and their bison tallow is superb).

20 Easy Low Histamine Recipes and Ideas for Every Meal by The Allergy Chef

High Histamine Foods & Histamine Liberators to Avoid

Whilst this list of high-histamine foods isn’t an exhaustive list, it’s a great starting point. The following foods include many common foods you may eat regularly. However, be sure to talk with your medical team before making significant changes. We know that with low histamine patients who are eating high-histamine foods successfully, one of the worst things you can do is have them remove the food unnecessarily.

  • Aged Cheeses
  • Alcoholic Beverages (beer, champagne, wine, etc.)
  • Avocado
  • Bananas
  • Barley, Rye, and Wheat (gluten containing grains)
  • Beans
  • Egg Whites
  • Eggplant
  • Citrus Fruits (lemon, lime, orange)
  • Chocolate Products
  • Cured Meats (pepperoni, salami, etc.)
  • Fermented Products (kimchi, yogurt, kefir, buttermilk, sour cream, etc.)
  • Garlic
  • Hot Peppers
  • Mango
  • Mushrooms
  • Onion
  • Peanuts
  • Pineapple
  • Plum
  • Raspberry
  • Shellfish
  • Some Tree Nuts (including almond, cashew, and hazelnuts)
  • Spinach
  • Soy Sauce
  • Strawberries
  • Sunflower
  • Tomatoes
  • Tuna
  • Vinegar
  • Watermelon
  • Yeast

If You’re Feeling Lost

Let’s face it, being new to any kind of restricted diet can feel like climbing Mount Everest, even on a good day. If you find that researching and compiling data is simply overwhelming, reach out to a registered dietitian or nutritionalist. You’ll want to make sure you ask them about their experience with crafting meal plans for people that need to closely monitor the histamine content of their meals. Not all professionals have experience in this area, and it may take you a while to find someone who can truly help you.

In the meantime, the best advice I can give you (that’s not medical advice) is to keep your meals SIMPLE. Now is not the time to try new viral recipes. Instead, look to this very basic formula that features mostly unprocessed foods to put together a meal: Protein + Fat + Carb + Produce.

In my low histamine food list you can download, I’ve broken the ingredients into these types of categories. Pick something from each category to make yourself a basic meal. Also, lean into easy cooking methods such as pressure cooking and sheet pan meals. This will help you feel like your diet is much more manageable.

Many people try to go to the grocery store and purchase convenience products, but a low histamine version. The bad news is that pretty much all packaged foods are off the menu, but simple fresh foods will absolutely carry you through.

Low Histamine Lunch Ideas and Recipes by The Allergy Chef

Low Histamine Meal Plan: One Week Breakfast Sample (option 1)

Sun: Creamy Breakfast Potatoes (pair with a protein you enjoy)

Mon: Carrot Cake Waffles

Tues: Tiger Nut Muffins (pair with a protein)

Wed: Beef Breakfast Salad

Thurs: Baked Oat Bars

Fri: Egg Yolk Omelet (mix in low histamine vegetables you enjoy)

Sat: Zucchini Bars

Low Histamine Meal Plan: One Week Dinner Sample (option 1)

Sun: Pressure Cooker Candied Honey Thyme Beef (make a double batch and freeze extras in individual containers)

Mon: Savory Beef Meatballs + Steamed Vegetables

Tues: Tomato Free Ragout (make a double batch and freeze extras in individual containers)

Wed: Cabbage & Lamb (you’d want to make a small amount since cabbage doesn’t freeze well)

Thurs: Vegetables & Quinoa (another small meal since it won’t freeze well)

Fri: Carrot Parmesan Ragout

Sat: Easy Bison Meatballs + Veg of Choice (you can batch cook on the weekend and build up your freezer stock)

Low Histamine Diet Plan: One Week Breakfast Sample (option 2)

Sun: Easy Egg Free Paleo Pancakes

Mon: Homemade Breakfast Sausage (pair with veg + rice, batch cook this in advance and freeze for easy breakfasts)

Tues: Basic Waffles (make big batches on weekend and freeze, then you can pull from the freezer as needed)

Wed: Cherry Smoothie + Protein of Choice

Thurs: Overnight Oats (there are elevendybajillion recipes online for overnight oats)

Fri: Homemade Raw Vegan Coconut Cheesecake (these can be made low sugar with low histamine fruits which can make them an easy breakfast)

Sat: Sheet Pan Pancakes (make pancake batter, bake it in your oven on a sheet pan, cut into squares and enjoy, you can freeze leftovers)

Low Histamine Diet Plan: One Week Dinner Sample (option 2)

Sun: Meaty Pasta

Mon: Stuffed Peppers

Tues: Bison/Beef Lettuce Wraps

Wed: Seasoned Turkey + Rice + Vegetables

Thurs: Carrot & Parsnip Soup

Fri: Homemade Grain Free Corn Dogs

Sat: Easy Spiced Carrots (pair with a protein from your freezer stash)

Tap Into the Advanced Recipe Search

If you’re managing food allergies, Celiac Disease, or any other type of dietary restrictions, PLUS a low histamine diet, the Advanced Recipe Search on RAISE has you covered. There are more than 100 filters to mix and match to help you find recipes that will meet your needs. The tool is free to use, but if you need full recipe access, you’ll need to be a member of the site.

20 Low Histamine Diet Recipes & Ideas for Breakfast and Dinner by The Allergy Chef (Gluten Free, Allergy Friendly)

Big Tip: Print Your Safe List of Foods

As you can imagine, with all the different types of people I help (low histamine, Paleo, GAPs, Vegan, top 9 free, and much more) there are quite a few food lists floating around in my brain. However, that can take up a lot of space.

A huge tip I can share is to print out a list of your safe foods, and have several copies super handy. Here are some places to keep your food list:

  • In your car
  • At work, in a desk drawer
  • In the kitchen, near or on the fridge
  • Next to your bed (for those moments you want to grocery shop before going to sleep)

And finally, don’t forget to keep a digital copy on your phone if you keep it on your person, especially when grocery shopping.

Need a Low Histamine Food List?

I have a simple download that you can grab that lays out low histamine foods. You can refer to this list of foods as you plan out your low histamine meals. Please remember, no two people are the same and this list may not align with your unique needs. Be sure to work with your medical team as you craft the perfect meal plan for you.

The Importance of a Food Journal (AKA Food Diary)

I really need you to know this: the food journal is KING, and beats out any test or research because at the end of the day, it’s YOU. Low histamine is hyper-individualized. What works for someone else may be the total opposite of what you need, and therefore, your journal becomes almost like a diagnostic tool.

A detailed journal will help your medical team know if the significant changes you’re making are having an impact. In fact, the journal should start at least a week before significant changes start so there’s a baseline of data.

From there, the journal tracks your sleep cycle, restroom activity, everything you eat (including amounts), and anything & everything that could be a symptom. If you need help getting started, check out my Food Journal here.

Over time, the journal can help improve your quality of life, and It does this by helping you identify trigger foods (and symptom patterns) so you can eliminate them and experience less symptoms overall. That is really the ultimate goal: reaching neutral and then determining if there’s a root cause to your health issues.

Who Should Follow a Low Histamine Diet Plan?

I cannot stress this enough: Your medical condition and your immune response to food and environmental triggers will be unique to you, as no two people are the same. It is critical that you work with your medical team/healthcare provider to craft a path forward that meets your individual needs.

  • People with a suspected case of Mast Cell Activation Syndrome (MCAS).
  • Anyone with inconsistent allergic reactions to the same trigger foods (this can be a hallmark sign of MCAS).
  • People who continue to develop lots of new food intolerances (without a change in external factors).
  • Those who feel like they’re reacting to many histamine-rich foods (a food journal can really help with this).
  • Anyone suffering from the symptoms of histamine intolerance.

Will I have to follow a low histamine elimination diet forever?

There are a few health conditions that would lead your medical team/healthcare provider to have you follow a low histamine diet. Depending on your individual needs, your team may find that following the diet long term is what’s best for you.

In my humble opinion, the goal of an extreme diet such as this should be four fold: lower histamine levels, get the patient to neutral, determine a root cause if there is one, and to finally get the patient on a reintroduction diet.

For some, reintroduction is never possible, but the good news is that once you find your rhythm, learn to batch cook, and figure out some of the smaller details, you’ll be more than OK. In fact, you’ll start to thrive.

Answering Your Low Histamine Questions

If I have seasonal allergies, should I be following a low histamine diet plan?

When you’re managing seasonal allergies, it’s not common to find a healthcare provider that would prescribe a low-histamine diet to manage said allergies. Seasonal allergies usually come with common symptoms such as watery eyes, runny nose, and skin irritation among other things. In the case of seasonal allergies, the mechanisms at play in your immune system aren’t the same ones someone with Mast Cell Activation Syndrome.

What this means is that the treatment for seasonal allergies won’t be the same. However! As I always like to say, no two people are the same. Your individual case may show that you’ll experience symptom relief during peak allergy season if you were to follow a low-histamine diet.

However, generally speaking, no, a low histamine diet isn’t a common tool for those with seasonal allergies.

Are dairy products low histamine?

Some dairy products are low histamine. The biggest consideration is that aged cheeses and other aged or fermented dairy products generally aren’t low histamine whereas fresh mammal milk is. However, what’s really interesting is that lactose free milk is not considered a low histamine food.

Are there root causes to digestive issues and things like Mast Cell Activation Syndrome?

In some people, yes, there is a root cause. Remember, this isn’t medical advice and I can’t suggest more strongly to work with your medical team. Functional medical teams are even better with complex cases that most people managing things like MCAS etc. The team approach really makes a huge difference and you can see this through the success rates of functional patients vs non-functional patients.

In addition to that, we know that stress levels and overall gut health are two variables that can’t be ignored when there’s a complex case, and histamine intolerance is no different. The breakdown of histamine is a natural process, and it’s something 99.9999999% of people can do from birth. What that tells us is that a complex case like this one develops over time.

If we’re able to identify the catalyst, there’s a possibility that the health issues can be reversed. Now, I don’t want to give false hope. We also know that the younger you are when the problem starts, and the longer it goes undiagnosed, the higher the chance it will be a permanent issue. So, let that be a gentle reminder to take your health and the health of your children seriously. If you see a problem, jump on it to prevent a worse issue later on.

Also know this, if you’re an adult reading this and you have yet to get a proper diagnosis, the average diagnosis time is 5 – 7 years for a complex case. That time is shortened when a patient opts for functional medicine, but, that usually comes with a high out-of-pocket cost.

Is roast chicken considered low histamine?

That depends on who you ask. One major institution cites chicken (and therefor roast chicken) as being a high histamine food whilst another does not. Ultimately, you’ll you’ll have to talk with your healthcare provider and find out if roast chicken would be a good option for you, based on your individual case and histamine load.

Is coconut milk a low histamine option?

Yes, coconut milk is considered a low histamine option. In fact, you can also enjoy coconut milk, coconut cream, and coconut oil whilst following a low histamine diet.

Do food allergy symptoms overlap with histamine intolerance symptoms?

In some patients, yes, food allergens can cause symptoms that look like MCAS or something else, and vice versa. This is why it’s critical to keep a detailed food journal, work with your medical team, and get tested.

An allergist should be able to help identify specific foods that are causing an IgE mediated reaction (this is done via skin prick test and/or blood tests). Not every allergic reaction to food is anaphylaxis (a common myth), and people can experience hundreds of different types of reactions that are all still a true allergy. Additionally, not every allergy is life threatening, plus, no two people are the same.

So, circling back to your question, yes, allergy symptoms can overlap, and you’ll need to work with your team to figure out what’s what.

Is olive oil a good cooking oil for a low histamine diet?

Olive oil is considered a low histamine cooking oil, however, olives aren’t considered a low histamine food. If you want to avoid olives during an elimination diet, I’d suggest tiger nut oil (tuber, not a tree nut) or coconut oil. Both tiger nuts and coconuts are low histamine foods.

Can I eat sauerkraut a type of food I can cook with on a low histamine diet?

No, you won’t be able to cook with or eat sauerkraut when you’re adhering to a low histamine diet. Sauerkraut is a fermented food, and the diet doesn’t allow for any fermented foods including kimchi and pickles.

Can I cook with sausages?

You won’t be able to cook with commercial sausages, however, you can make sausages at home. Store bought sausages are a cured meat, and you can’t have any on a low histamine diet. I’ve got a cool recipe on my membership site that shows you how to make sausages at home.

Are apples, kale, and cucumber low histamine? I want to have a green juice.

Depending on the low histamine food list you follow, yes, these three foods would be considered low histamine. The SIGHI list, a popular low histamine food list, considers apple, cucumber, and kale to be low histamine. However, I’ve seen some doctors say apples aren’t low histamine. You need to know that there’s a lot of conflicting information available.

It’s not that doctors and institutions are trying to lead people astray, it’s that they’re pulling from different data sets and different patient feedback. It’s why I stress so much that no two people are the same, and that you’ll need to keep a detailed food journal and work with your medical team to determine what’s best for you.

Is kombucha a low-histamine beverage?

No, kombucha, along with many other popular drinks, isn’t a low-histamine beverage. Kombucha is a fermented beverage, and the diet doesn’t allow for any fermented foods or drinks.

Are seeds low histamine?

Not all seeds are considered low histamine. The top three seeds considered low histamine will be chia seeds, psyllium, and hemp seeds. The nice thing about these three seeds being low histamine: the health benefits and versatility.

Chia seeds are great for cold puddings, are a good omega source, and can be easily masked in smoothies. Psyllium is a miracle seed in gluten free baking as it can give your goods a squish/bounce factor that wheat bread has. Hemp seeds have a pretty gnarly taste, but you can mask it easily in a smoothie.

Should I be concerned about additives in food?

Absolutely yes! You should be concerned because a lot of food additives aren’t considered low-histamine foods. It’s one of the reasons I encourage people to follow very simple diets that revolve around whole foods because it’s so easy to consume too much histamine content if you’re relying on packaged and highly processed foods.

Is a low FODMAP diet the same thing as a low histamine diet?

No, a low FODMAP diet is pretty different from a low histamine diet. They’re similar in that they’re used in the management of a medical condition. However, the list of allowed and avoided foods on these diets vary quite a bit. I will say though, there’s a decent amount of overlap in foods to avoid and ingredients to enjoy.

If two people (one low histamine and the other low FODMAP) wanted to cook and share a meal together, I have total confidence that they’ll be able to pull of a fantastic meal. Heck, they could even have dessert together.

Is herbal tea allowed on a low histamine diet?

There are a few herbal teas you can have on a low histamine diet, including chamomile tea, peppermint tea, and verbena tea. As someone who is allergic to pretty much every herbal tea, I have no idea if any of these taste good, but hopefully you like one of them. There are a few more herbal tea options listed in my Low Histamine Basic Food List Guide.

Should I be taking supplements on a low histamine diet?

I can’t tell you yes or no where supplements are concerned. But what I can tell you is this: Get. Tested. Having your medical team run a range of tests to determine your vitamin levels, mineral levels, if you have issues with heavy metals, and even markers for gut health (that’s done via stool testing).

Getting tested will be the number one determining factor when you decide if supplements are a good option for you. I’ll also add, it’s very common for people managing dietary restrictions to need to take supplements. That’s because when you eliminate whole groups of foods or long lists of ingredients, you’re missing out on opportunities for nutrients.

That’s not to say you can’t have a nutritious diet when you’re low histamine, it just means you’re more likely to have a deficiency or two, and that’s something supplements can help with. Be sure to ask your medical team about the best supplements (and medications) for you, as many contain long ingredient lists.

How can I add flavor to my meals? It seems like there aren’t any ingredients left to cook with.

This is a great question, and one of the chief problems most people face when they’re new to the diet. First, I’m going to encourage you to grab my Low Histamine Basic Food List Guide. Rather than include all the foods you can’t have, it only lists foods to start with. This can be super helpful in not only reducing histamine intake, but also feeling like you have options (and therefore hope).

Second, learn to season aggressively with the seasonings you do have. Unless you have to follow a low sodium diet for medical reasons, make sure you’re generously salting your food. Not to the point of overkill, but you need to make sure you aren’t cooking up bland food, and salt is your first line of defense.

Whilst you can’t use common acids like lemon juice and balsamic vinegar, you can still bring in flavor with a variety of herbs and spices such as sweet paprika, thyme, rosemary, sage, cardamom, and fennel. Next, you’re going to want to lean into different cooking methods, cooking tools, textures, and temperatures. This article on exposures, and this article on texture can give you a lot more insight on this topic.

Know that it’s possible to have meals loaded with flavor, you just need to make some adjustments to how you cook a bit.

Is coffee low histamine?

I am so sorry to have to tell you this, but no, coffee (and espresso) aren’t considered low histamine. I’m not a coffee drinker myself (allergic to it), but my understanding is that the caffeine can stimulate the nervous system/nerves and bowel, which can activate mast cells. Again, SOO sorry.

For a low histamine alternative, I’d suggest a sweetened herbal tea. I know it’s not the same thing, but at least you could still make a drink with some flavor. So sorry. I know some people really love their morning coffee.

Is tempeh OK to have on a low histamine diet?

Unfortunately, tempeh is a double whammy. It’s a fermented product and it’s a soy product, and neither are low histamine. When following the diet, you’ll need to eliminate the consumption of all soy products including soy beans, soy flour, soy sauce, miso, tempeh, and anything else soy derived. You’ll also need to be on the lookout if you’re dairy free.

Many dairy free, plant-based, and vegan foods contain soy products. It you’re able to stick to cooking at home with basic ingredients however, you’ll be able to easily avoid soy products.

Are hives a common reaction to histamine consumption?

Hives are common in some patients, but it’s so important to remember that everyone is different. Histamine intolerance and Mast Cell Activation Syndrome are hyper-individualized medical conditions/disorders.

Patients have reported a variety of reactions including headaches, bloating, inflammation, dizziness, skin issues, and much more. Some patients even have reactions from intense exercise and require not only a dietary change but lifestyle change as well.

It’s why it’s so important that individuals keep detailed food journals during the elimination diet, once they’ve hit neutral, and during the reintroduction phase. Additionally, the food journal becomes a type of guidance for your medial team to understand how any supplements, medications, and other significant changes are affecting you.

The great news is that many individuals with a complex case like MCAS or histamine sensitivity/ intolerance (or even something like Celiac Disease or Crohn’s Disease) find their rhythm, make adjustments to  their lifestyle, and start to thrive. I have all the hope in the world that you’ll be able to thrive as well.

What would be a good substitute for soy sauce?

That’s a tough one when you’re low histamine, especially since the best substitute that comes to mind also isn’t low histamine (and neither is my usual third suggestion). After combing through low histamine ingredients, I have some very out-of-the-box suggestions for you.

  • Toasted Oats (ground into a powder) + Grade B Maple Syrup + Salt + Cauliflower Powder. Cooked all together, this should bring you some depth and funk.
  • Young Gouda Cheese + Date Syrup + Salt. Same deal, cook them together and you should get some depth and funk.
  • Toasted Tiger Nut Flour + Caramelized Cabbage + Salt + Grade B Maple Syrup. Really cook down that cabbage so it’s super caramelized, then add the other ingredients.

With all three of these suggestions, you can’t skimp on the salt because that’s one of the defining features of soy sauce. Additionally, you can experiment with blending you final cooked combinations once they’ve cooled. These wouldn’t be used as dips, but more like something you’d add to a low histamine fried rice, or paired with something like quinoa.

Again, it’s out of the box thinking, but it’s leaning into the key elements of soy sauce: depth, earthy, salty, and funk.

Is almond milk a low histamine dairy substitute?

No, almond milk isn’t an option on a low histamine diet as almonds are a high histamine food. You can have store bought coconut milk or homemade oat milk, or homemade tiger nut milk. You won’t be able to purchase oat milk and several other dairy free commercial milks because they undergo a fermentation process when made at the commercial level.

Should I be concerned about weight loss on a low histamine diet? I’m already a small person.

I’d suggest you work with a nutritionist or registered dietitian. They’ll be able to look at your safe list of foods and help you plan meals to avoid both malnutrition and unplanned weight loss.

Anytime you’re making significant changes to your diet by removing large amounts of whole food ingredients, malnutrition becomes a risk if meals and the nutrient content of said meals aren’t taken into consideration. Both a nutritionist and an RD can help you greatly with this and ensure that your well-being is taken care of.

Can I have poultry on a low histamine diet?

​When it comes to poultry, you’ll want to start with turkey and quail. Chicken is one of many ingredients institutions and doctors don’t agree on. With ingredients that don’t have a straight answer, the best thing to do is to reach neutral before reintroducing them. The reintroduction will allow you to see how your body responds to specific foods.

The thing is, at the end of the day, what all these lists say is right or wrong doesn’t matter. What matters is how your very individual and unique body responds to the foods. This is also why a food journal is so critical, as it plays an important role in tracking any symptoms etc., and make sure that your well-being isn’t on a downward trajectory with new foods.

Are fish such as mackerel and sardines allowed on a low histamine diet?

Fish is a semi-contested ingredient. Here’s what I can tell you: fresh caught (same day) fish are allowed, as are Frozen-at-Sea fish. FAS fish are processed on the fishing boat and put into a deep freezer whilst the vessel is still out at sea.

Not everyone can tolerate fish, and shellfish are not a low histamine food. Additionally, not all species of fish are considered low histamine (tuna and anchovies aren’t low histamine). Some patients are able to have fresh fish from day one whilst others have to hit neutral before they can reintroduce fish.

What this highlights is the fact that every body is unique, and your response to food will be unique to you. Work with your medical team and keep a detailed food journal. Your team should be able to tell you when to trial fish, and if mackerel and/or sardines would be a good starting point for you.

Should I be taking a DAO supplement?

A DAO (Diamine Oxidase) supplement is indeed recommended to some people with a histamine intolerance. As you may know, when you don’t naturally produce enough DAO, you can experience symptoms since this is a critical enzyme that helps break down histamine.

It’s important to work with your medical team as each person has a different histamine tolerance, and it’s possible to take the wrong dose of DAO for your specific needs (there are any dosing standards/guidelines). On the flip side, several studies have shown promising results and evidence that diamine oxidase supplementation can help with a wide range of conditions, including histamine intolerance.

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