The Low-Histamine Diet: Find Relief Without Restrictive Eating

Histamine sensitivity can cause a variety of uncomfortable symptoms after eating, from skin rashes to digestive issues. If you experience flushing, anxiety, bloating, or headaches following meals, you might not be dealing with food allergies—histamine could be the culprit.

A low-histamine diet helps reduce inflammation, skin issues, and nervous system symptoms linked to histamine intolerance or mast cell disorders.

What Is Histamine and Why Can It Be a Problem?

Histamine is a chemical naturally found in the body that plays an important role in immunity, digestion, and blood flow. However, it’s also present in many foods, especially aged, fermented, or leftover dishes.

Some people lack the enzyme (DAO) that breaks histamine down. When histamine builds up, symptoms appear—even from foods that seem healthy.

Common Symptoms of Histamine Intolerance

• Skin rashes, hives, itching
• Headaches, migraines
• Nasal congestion, flushing
• Rapid heartbeat after meals
• Anxiety, insomnia
• Bloating, nausea, or irregular digestion

Who Might Benefit from a Low-Histamine Diet?

• People with histamine intolerance
• Those with Mast Cell Activation Syndrome (MCAS)
• Anyone with “unexplained” food reactions, rashes, or digestive issues
• People with chronic migraines or inflammation

High-Histamine or Histamine-Releasing Foods (To Avoid)

• Fermented foods: sauerkraut, kimchi, soy sauce, vinegar
• Aged cheese, cured meats, smoked or canned fish
• Leftovers or reheated meats
• Alcohol — especially wine and beer
• Tomatoes, spinach, eggplant
• Citrus, strawberries, pineapple
• Chocolate, shellfish, food additives (glutamates, sulfites)

What You Can Eat on a Low-Histamine Diet

• Freshly cooked meals
• Fresh meats or fish (not aged, marinated, or processed)
• Apples, pears, blueberries
• Rice, quinoa, buckwheat
• Carrots, zucchini, pumpkin, potatoes
• Olive oil, fresh herbs, eggs

How to Avoid Histamine Traps

• Cook food fresh and eat it immediately
• Don’t reheat meals multiple times
• Skip fermented, pickled, and aged items
• Read labels — vinegar, flavorings, yeast, or spice blends can be hidden triggers

How FoodScanner Helps With a Low-Histamine Diet

With the FoodScanner app, you can:

• Scan any product to detect histamine-triggering ingredients
• See if a food contains vinegar, soy sauce, tomatoes, spinach, or preservatives
• Flag and remove foods you personally react to
• Use the “low-histamine” filter to find safer alternatives
• Build your own “safe product list” — so you shop confidently every time

This approach isn’t about fear — it’s about learning your personal triggers and reducing inflammation. And with FoodScanner by your side, you’ll skip the guesswork and focus on feeling better, one meal at a time.