Most fresh vegetables and fruits are low in histamine and safe to eat on a histamine-restricted diet. Good vegetable choices include asparagus, bell peppers, broccoli, carrots, cauliflower, green beans and lettuce. Fruits lowest in histamine include apples, blueberries, cherries, grapes, nectarines and peaches.
Foods to Avoid
Some fruits and vegetables, even though they are not high in histamine, are considered histamine liberators -- they can stimulate the release of histamine from immune cells, and you should avoid them. Histamine-liberating fruits include bananas, strawberries, papayas, kiwi, pineapples, mangoes, raspberries, tangerines and grapefruit.
Vegetables to limit include tomatoes, spinach, eggplant, avocado and peas.
Hard and aged cheeses like cheddar, Roquefort, and Swiss, as well as any cheeses made from unpasteurized milk, are higher in histamine and should be avoided.
Shellfish contains compounds that are histamine liberators, so shrimp, scallops, oysters, mussels, clams and lobster should be avoided.
Aged, smoked and processed meats like salami, smoked salmon and sausages are high in histamine and should be avoided.
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