Low Histamine Diet

A low histamine diet is designed to minimize a person’s intake of foods known to contain high levels of histamine or to trigger histamine release in the body. This diet is focused on fresh, minimally processed foods. 

Side Dishes

Roasted Beets

  Ingredients:

- 6 medium beets, tops removed, scrubbed well

- Extra-virgin olive oil, for drizzling

- Sea salt and freshly ground black pepper

  Butternut Squash and Sage Risotto  

  Ingredients:  

1 kg butternut squash 1 whole medium, peeled and cut into bite-sized chunks.

1/4 cup extra virgin olive oil

1 bunch sage 1/2 roughly chopped, 1/2 left whole

1 yellow onion finely chopped

2 cloves garlic minced

1 1/2 liters homemade vegetable stock

1 1/2 cups arborio rice rinsed

2 tbsp whole flax seeds

Entrees

Turmeric Chicken Soup

Ingredients:

1 tablespoon olive oil

½ white onion diced

1 garlic clove minced or diced

1 chicken breast (if larger cut into two strips)

1 celery stick diced

2 medium carrots diced

½ zucchini diced

2 cups kale stems removed and diced

4 cups chicken or vegetable broth

1 teaspoon turmeric

½ teaspoon sweet paprika

1 cm fresh ginger grated

small handful parsley for garnish

pinch of salt

pinch of black pepper (optional)

No-Mato Tomato Sauce

  Ingredients:

  1 tsp avocado oil

1 yellow onion

4 cloves garlic, crushed

3 yellow red beets, peeled and chopped

1 lb carrots, peeled and chopped

Optional– 1/2 cup butternut squash (for a creamier texture), peeled and cubed

3/4 cup water

1 tbsp dill (dried)

1 Tbsp oregano

Salt and pepper to taste

Low Histamine Pizza Recipe

  Crust Ingredients:

3cups Otto’s Cassava Flour

1 teaspoon salt

1/4 cup plus 2 tablespoons Olivado Extra Virgin Avocado Oil or melted Virgin Coconut Oil

2 cups water (plus or minus about 3 tablespoons)

Yields two thin pizza crusts.

  Quinoa Stuffed Zucchini Boats

  Ingredients:  

4 zucchini

1 tablespoon olive oil

½ cup quinoa (dry weight)

¼ white onion diced

1 garlic clove minced or finely diced

⅓ bell pepper diced

2 tablespoon cream cheese

1 tablespoon fresh thyme diced

1 tablespoon fresh parsley diced

1 tablespoon apple juice (or lemon juice if not low histamine)

A pinch of salt

A pinch of black pepper (optional) 

  Lamb Meatballs with Mushroom Sauce

Meatball Ingredients:    

1 tablespoon coconut oil

1 whole eggs omit for AIP

1 pound ground lamb

1 1/2 tablespoons mint chopped

1/2 tablespoon dried oregano

1/2 tablespoon dried currants minced

1 teaspoon ground cinnamon

1 teaspoon sea salt

Mushroom Sauce

1 tablespoon coconut oil

2 cloves garlic minced

1 whole shallot minced

8 ounces mushroom chopped

3/4 cup coconut milk

1/2 cup chicken broth

1 tablespoon coconut aminos omit for IC

Snacks & Desserts

  Apple Spiced Oatmeal Cookies

  Ingredients:  

1 cup gluten-free flour

1.5 cups oats rolled is best

2 tsps baking powder

1 tsp ground ginger

1/4 tsp Sea salt

1/4 cup macadamia nuts chopped

2 tbsps ground flax seed

1 egg or chia egg see notes

1/2 cup coconut sugar

1/2 cup coconut oil melted

1 apple finely chopped

  Ginger, Carrot and Apple Muffins

  Ingredients:    

1/2 cup rice milk or oat milk

1 tbsp lemon juice or apple cider vinegar

2 medium-sized carrots

1 medium apple

1 cup macadamia nuts roughly chopped

1 and 1/3 cups buckwheat flour

1 tbsp ground flaxseed

2 tbsp tapioca flour

1 Tbsp ground ginger

1 tsp baking powder gluten free

1/2 tsp bicarb soda

1/4 tsp salt

3 eggs

3 tbsp plus 1 tsp olive oil or coconut oil

4 tbsp honey

Nut Free Energy Balls

  Ingredients:

1 cup old fashioned rolled oats

2 tablespoon milled flaxseed also known as flax meal

½ cup pumpkin seed butter or sunflower seed butter*

¼ cup maple syrup

1 tablespoon pumpkin seeds

¼ cup shredded coconut see notes below

1 teaspoon cardamom or cinnamon

  A low histamine diet helps reduce the amount of histamine and histamine-releasing foods in one’s daily meals, aiming to alleviate symptoms like headaches, flushing, hives, or digestive discomfort often seen in histamine intolerance and mast cell disorders. It emphasizes fresh, minimally processed foods—such as promptly cooked meats, low-histamine produce, and certain whole grains—while limiting aged, fermented, or leftover items, which tend to have higher histamine levels. 

Some foods can also act as “histamine liberators” (e.g., citrus, tomatoes, chocolate) and may be restricted based on individual tolerance. Because the diet can become restrictive, working with a qualified nutritionist is advised to ensure balanced nutrition and proper symptom tracking, with the ultimate goal of identifying and managing problematic triggers.  

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