This post provides a combined Low Histamine AND Low Oxalate food list, with a printable — for easy cooking and grocery shopping.
I created this list in part for myself, because it makes recipe creating so much easier — to have low histamine AND low oxalate foods listed in the same place.
Additionally, I have used the (L) sign to indicate which foods may be high in lectins.
Whether you use this list to cook or grocery shop, find the printable for your reference here. Or pin the image below.
You can find a Low-Histamine and Lectin-free Combined Food List and printable here.
The role of Vitamin B1
Certain dietary deficiencies likely cause or contribute to histamine intolerance and oxalate sensitivity. It may be that the Western diet, high in white flour and white rice-based carbohydrates, causes a thiamine (B1) deficiency. (source)
If problems with histamines and oxalates are a warning sign of a nutrient-deficient diet (or impaired digestion of nutrients), it’s helpful in our conversation to include information about:
- foods that further deplete B1
- and foods that are high in B1.
Ironically, sulfur-rich foods have also been implicated in depleting B1. So while a nutrient-dense diet usually espouses many sulfuric foods (like cruciferous vegetables), I personally believe these vegetables can impede detox pathways. It may be best to avoid them while trying to heal from oxalate and histamine issues. (source and source)
Many sulphur-rich supplements also deplete the body of B1.
Polyphenols in plants can also deplete dietary B1. You can eat sources of B1 and polyphenols in separate meals to avoid this. (source)
Low Histamine AND Low Oxalate Gluten-free Grains
- Rice, white (L) (Avoid white rice products unless conscientious of thiamine deficiency. I.e. can supplement with B1, eat allowed beans, sunflower seeds in moderation etc.)
- Sorghum, Popped only – (A very small amount may be fine for lower oxalate, about 1/2 cup.)
Low Histamine AND Low Oxalate Vegetables
- Arugula (sulfuric: may deplete B1)
- Asparagus (possibly medium oxalate; B1 source)
- Bok choy (sulfuric: may deplete B1)
- Broccoli (possibly medium oxalate, sulfuric: may deplete B1)
- Brussels sprouts (possibly medium oxalate, sulfuric: may deplete B1)
- Butter lettuce
- Butternut squash (L)
- Carrots (possibly medium oxalate; B1 source)
- Cauliflower (sulfuric: may deplete B1)
- Chinese cabbage(sulfuric: may deplete B1)
- Collards(sulfuric: may deplete B1)
- Cucumber (L, peel and de-seed to reduce) (B1 source)
- Daikon radishes (sulfuric: may deplete B1)
- Dandelion greens
- Endive (possibly medium oxalate)
- Fennel (possibly medium oxalate)
- Garlic(sulfuric: may deplete B1)
- Green and Red cabbage(sulfuric: may deplete B1)
- Kale– Lacinato or Dinosaur(sulfuric: may deplete B1)
- Kohlrabi (sulfuric: may deplete B1)
- Leafy greens (some are sulfuric: may deplete B1; does not include spinach or Swiss chard which are very high oxalate)
- Leeks (possibly medium oxalate)
- Mustardgreens(sulfuric: may deplete B1)
- Napa cabbage(sulfuric: may deplete B1)
- Onions (red onions possibly medium oxalate; sulfuric: may deplete B1)
- Parsley, flat
- Parsley Root
- Peppers (L) (possibly medium oxalate)
- Radishes (sulfuric: may deplete B1)
- Red and green leaf lettuce
- Rutabaga (sulfuric: may deplete B1)
- Squash, Winter
- Summer Squash (L, peel and de-seed to reduce) (B1 source)
- Turnip (sulfuric: may deplete B1)
- Watercress (sulfuric: may deplete B1)
Low Histamine AND Low Oxalate Fruits
Most fruits contain lectins. So if you’re also avoiding lectins, you may wish to avoid all fruit to start and then gradually increase the fruits below that don’t have the (L) sign. Out of season fruits and high-sugar tropical fruits are also best to avoid.
- Apple (Braeburn and Macintosh possibly medium oxalate.) (Peeled for low-lectin)
- Apricot – fresh (L)
- Cherry (L) (possibly medium oxalate when dried)
- Cranberries (L)
- Currant, fresh (L)
- Cantaloupe (L) (possibly medium oxalate)
- Dates (possibly medium oxalate, plus very high in sugar, so limit these)
- Figs (possibly medium oxalate)
- Honeydew (L)
- Lemon – (limit quantities, not always tolerated during elimination)
- Lime – (limit quantities, not always tolerated during elimination)
- Mango (L)
- Nectarine (L)
- Peach (L)
- Pear (L)
- Watermelon (L) (sulfuric: may deplete B1)
Low Histamine AND Low Oxalate Meat & Eggs
If you’re also avoiding lectins, be extra sure to choose pasture-raised meats.
- Eggs (avoid raw egg white)
- Salmon, only if very fresh
Note: Beef and Buffalo are usually high histamine foods because the meat is aged before butchering. If you can access un-aged beef or bison that are slaughtered, butchered and frozen quickly, the meat is low histamine.
Low Histamine AND Low Oxalate Beans/Legumes
Because beans are an excellent source of B1 and fiber, I think it’s ideal to introduce them as soon as they’re tolerated. Beans absorb toxins and may produce detox symptoms when you first introduce them to your diet.
- Garbanzo/Chickpeas (L) (medium oxalate; great source of B1)
- Mung beans (L) (medium oxalate; great source of B1) and Mung bean sprouts
All other beans are high oxalate, but most are low histamine if freshly pressure cooked, with the exception of lentils and peanuts.
This chart helped me to determine which beans I digest best.
Low Histamine AND Low Oxalate Seeds
- Pumpkin (L) (sprouted is ideal)
- Sunflower (L) (sprouted is ideal) (B1 source, but can change hormone levels, so observe and don’t overdo)
Note: Most nuts are high oxalate. Macadamias, pecans and pistachios are medium oxalate, (but pistachios usually have major mold issues. I avoid them).
Low Histamine AND Low Oxalate Fats and Oils
- Avocado Oil – Cold Pressed (Avoid if DAO levels are very low.)
- Butter – grass-fed
- Cocoa Butter
- Coconut Oil
- Flax Oil – expeller-pressed
- Ghee — grass-fed
- Olive Oil (Avoid if DAO levels are very low.)
- Palm Oil — unrefined, organic, sustainably-sourced
- Macadamia Oil
- Meat drippings – freshly rendered
- MCT Oil
- Sesame oil
Low Histamine AND Low Oxalate Herbs and Spices
- Curcumin powder (a good substitute for turmeric, which is high oxalate)
- Dill (possibly medium oxalate)
- Sea Salt
Low Histamine AND Low Oxalate Sweeteners
It’s important to reduce sweets when managing histamine issues: any foods that increase blood sugar levels also increase histamine levels.
However, most fruits are safe to eat, so you can sometimes approach treats by either just enjoying fruit or using it as a sweetener.
I think it is best to avoid all of these, but for reference, sweeteners that do not affect blood sugar levels are:
- Inulin (May cause bloating and not ideal for SIBO or Low-FODMAP.)
- Monk fruit
Although not recommended during elimination, very small amounts of Coconut Sugar may also be tolerated.
Low Histamine AND Low Oxalate Baking Ingredients
- baking soda
- baking powder
- cream of tartar
Low Histamine AND Low Oxalate Beverages
- Coconut Water – Fresh
- Coffee – Best to avoid, but see below*. (sulfuric: may deplete B1)
- Herbal teas — That correspond to the allowed herbs listed above (like peppermint)
- Juice – Only small amounts from the allowed fruits, to protect blood sugar levels (and thus histamine levels)
- Mineral Water – Plain or carbonated
- Water — Filtered
*If you feel you need coffee, look for mold-free brands like Clean Coffee.
Low Histamine AND Low Oxalate Dairy
I avoid most dairy that’s not A2A2. The exception is butter from companies like Kerrygold that have part A2 herds and good husbandry principles. While my body is very sensitive to A1 dairy, I do well with Kerrygold. I also do fine with any dairy out of France.
If you’re avoiding lectins, most dairy should be avoided. Fresh, raw A2A2 milk and butter are the exceptions.
- A2 milk — Raw and very fresh (For me, within 3 days of milking, but this will vary person to person.)
- Cream — Grass-fed
- Ghee — Look for “pasture-raised”
- Goat milk — Grass-fed (Try to connect with a local farm for the best quality, and ask questions about the extent to which they’re pasture-raised. Not all goat milk is healthy.)
- Grass-fed butter — Preferably Kerrygold, from France or homemade
- Ricotta cheese — Grass-fed
- Sheep’s milk
Low Histamine AND Low Oxalate Resistant Starch Foods
The ingestion of prebiotic foods (resistant starch containing foods that are consumed by our good gut flora) may help protect the body against oxalate damage. Including RS foods in one’s diet may be one step toward achieving balance in the body.
If you have SIBO, undiagnosed bloating or are on a low-FODMAP diet, avoid foods that contain resistant starch.
- Garbanzo beans (Show caution: medium oxalate levels; B1 source.)
- Miracle Noodles
- Miracle Rice
- Mung beans (Show caution: medium oxalate levels; B1 source.)
- Mung bean starch
- Sweet Potato Starch and Sweet Potato Starch Noodles (Sweet potato starch is low oxalate, but avoid sweet potato flour, which is high oxalate.)
- Rutabagas (sulfuric: may deplete B1)
- Turnips (sulfuric: may deplete B1)
- White rice (Avoid white rice products unless conscientious of thiamine deficiency. I.e. can supplement with B1, eat allowed beans etc.)
- White rice noodles (Avoid white rice products unless conscientious of thiamine deficiency. I.e. can supplement with B1, eat allowed beans etc.)
The role of Vitamin A
Personally, I found healing from MCAS and lectin sensitivity by reducing my consumption of vitamin A, which is controversial, but nonetheless, has been life-changing for me. You can read more about my recovery here.
You can PIN the chart below or print it. 🙂
As mentioned above, oxalates can cause a Histamine release – therefore it would be a good idea to combine a low histamine diet with the medium to low oxalate diet. Just a word of warning - if you have recently gone on a spinach smoothie diet thinking it is healthy – perhaps for you it may not be a good thing!
Foods to eat
Fruits: bananas, blackberries, blueberries, cherries, strawberries, apples, apricots, lemons, peaches. Vegetables: mustard greens, broccoli, cabbage, cauliflower, mushrooms, onions, peas, zucchini. Grains and starches: white rice, corn flour, oat bran. Proteins: eggs, meat, fish, poultry.
Foods that have lower histamine levels:
Grains, pasta: spelt-, corn-, rice noodles; yeast-free rye bread; corn-, rice crisp bread; rice; rolled/porridge oats, oat flakes; puffed rice crackers; corn-, rice-, millet flower.
Oatmeal is likely suitable for a low histamine diet. Oatmeal is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to oatmeal may be different than someone else's.
There are also a number of foods that trigger histamine release in the body, such as:
- wheat germ.
- citrus fruits.
Drinking plenty of water to help your body flush oxalates out. Consuming enough calcium, which binds to oxalates during digestion. Limiting sodium and sugar intake, which may contribute to kidney stones at high levels.
Brownberry Oatnut Bread*
My personal favorite go-to for healthy bread. This low oxalate bread is made primarily from whole wheat flour, wheat flour and oats.
The overall data suggested that most types of pasta are at least moderately high in oxalate.
- Apple & apple juice.
- Cherries, bing.
- Grapefruit, fruit & juice.
- Grapes, green.
- Melons: cantaloupe, casaba, honeydew, watermelon.
Low Histamine Foods
Vegetables: Onion, sweet potatoes, asparagus, broccoli, squash, cucumbers, beets.
Potatoes and Histamine Intolerance
when you eat a certain food. However, potatoes are not known to be high in histamine, and they don't increase the body's histamine burden. Most people with histamine intolerance can eat them without problems.
Blueberries are low histamine. and they may even be beneficial if you have histamine intolerance because of their anti-inflammatory properties. Of course, you should eat them in small amounts initially and keep a food diary to see how you respond.
- oatmeal made with water or coconut milk.
- puffed rice with coconut milk.
- apple, melon, and pear fruit salad with chopped pistachios.
- smoothie made with mango, coconut milk, chia seeds, and kale.
Sweet potatoes have low levels of histamine while also stimulating the secretion of digestive enzymes from the pancreas, which is great considering that histamine intolerance often includes symptoms of digestive distress in many individuals.
Boiled, fried, or poached eggs aren't affected by cooking methods when it comes to histamine content. Eggs are low in histamines, this makes them ideal for the low-histamine diet.
The vitamin is present in many fruits and vegetables, including:
- bell peppers.
- cantaloupe melon.
- citrus fruits.
- tomatoes and tomato juice.
Coffee is actually high in histamine and can result in an allergic reaction but it is different to a typical allergy mechanism. With caffeine, the histamine contained in the coffee causes an inflammatory reaction that can be affect some people with caffeine and histamine intolerances.
Broccoli is likely suitable for a low histamine diet. Broccoli is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to broccoli may be different than someone else's.
The ingestion of the lemon juice seems to dissipate a effect of great quantity of citrates which in turn increases the excretion of oxalates. The presence of these two elements simultaneously: citrate and oxalate compensate for their opposite effect.
Oatmeal is low in oxalates. Unlike certain fruits and veggies, it's hard to know precisely how many oxalates are in oatmeal because of the manufacturers, but since they're low in oxalates, we can assume there's less than ten mg per serving.
Low oxalate protein and dairy include eggs, meat, poultry, fish, yogurt, cheese, milk, and butter. In addition, coffee, water, and fruit juice are considered low oxalate. Moderate oxalate foods contain 10-25mg of oxalates per serving.
Meat, chicken and fish are not sources of oxalate. Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate.
In fact, a 100 gram of roasted peanuts contains more than 180 mg of oxalates. This also means that peanut butter tends to be high in oxalates too. Peanut butter is worse in some ways, as it's very easy to eat more peanut butter than you intend too.
Rice Chex, Rice Krispies, cornflakes and Cheerios are very low oxalate cereal choices. Because these cereals are made from refined grains (not whole grains), they are missing fiber.
BREADS AND GRAINS
White flour and brown rice flour are high in oxalate so everything you make from them will be high.
But thanks to the dedication of many scientists (and the people who fund their research!), we now know that blueberries are low oxalate (4.0 mg. oxalate per half cup) and strawberries are medium oxalate (7.8 mg. per half cup).
The total oxalate contents were found to be relatively higher in spinach and soybean, moderate in white bean and red bean, while low in carrots and beet root.
|Food Groups||Low-Oxalate Foods (Choose from These)|
|Desserts & Snacks||Custard, Popsicle, Oatmeal Cookies, Jello, Tapioca Pudding, Vanilla Pudding, Frozen Yogurt & Sherbert, Ice Cream Fig Bars, Rice Cakes, Saltines, Shredded Wheat Crackers, Graham Crackers, Whole Grain Crackers, Popcorn|
Bananas may be a particularly helpful remedy against kidney stones, as they are rich in potassium, vitamin B6 and magnesium and low in oxalates.
A cucumber's alkaline-forming nature is due in part to its high water content. The vegetable is related to watermelon, pumpkin and zucchini, and like its relatives, it's a low-oxalate food. Cucumbers are an excellent source of silica, a trace mineral that promotes healthy skin and strong connective tissue.
Ginger, basil, chives, oregano, garlic, peppermint, rosemary are all excellent histamine lowering herbs.
Apples, (especially their peels,) are rich in quercetin, a flavonoid that has a natural anti-inflammatory and antihistamine effect. Quercetin can help to prevent immune cells from releasing histamines, which cause an allergic response.
Ginger is not high in histamine, making it a safe vegetable if you have histamine intolerance. It also doesn't act as a histamine liberator. Research shows ginger has both antioxidant and anti-inflammatory activity (1), which may be beneficial if you have histamine intolerance.
Aged cheeses such as Parmesan, Gouda, Swiss and cheddar are generally considered to be higher in histamine, while mozzarella, ricotta, cottage cheese and cream cheese have lower amounts of histamine. If you have a DAO deficiency, consuming cheeses with lower histamine content may minimize your reaction.
Fruits and vegetables are very important in a histamine-reducing diet, but some contain more histamine than others. Fruits such as apples, bananas, melons, figs, grapefruit, grapes, kiwi, mango and pears contain low levels of histamine and will not contribute to symptoms.
Chicken is low histamine only if it is fresh or frozen. Like all meat and poultry products, chicken is highly perishable and will form histamine rapidly. Avoid ground, marinated, smoked, aged and/or canned chicken.
As mentioned, green beans are low in histamine but are histamine liberators, but some people can eat them in modest quantities without triggering histamine intolerance symptoms.
Peanut butter is low histamine but does act as a histamine liberator; in other words, it triggers the release of the body's natural histamine. Every person has unique dietary triggers.
Some of the most popular are coconut milk, almond milk, rice milk, hemp milk, and oat milk. These non-dairy alternatives are low in histamine and are safe for most people with histamine sensitivity.
Sadly, Corn and popcorn are both lectins.
And corn is high in histamine.
Butter is low histamine. Every person has unique dietary triggers. Your reaction to butter may be different than someone else's. Test your individual tolerance to ingredients carefully and then keep track of them with the Fig app.
Carrot is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to carrot may be different than someone else's.
While not one of the inherently high histamine spices, Cinnamon contains compounds called benzoates that trigger histamine release. So, cinnamon is a histamine stimulator and one you should approach with caution if you have histamine intolerance.
The highest amount of histamine is produced during the ripening of cheeses, when proteins are degraded to free amino acids including histidine (6, 9, 24, 31). Cheeses are one of the most common products responsible for histamine poisoning in humans (11, 23).
Though citrus fruits such as lemons, limes, and oranges are not actually high in histamine, they can trigger the release of histamine in your body. Many health care professionals recommend limiting citrus fruits and juices as part of a low-histamine diet.
The same goes for bread production: The metabolization of yeast during the baking of bread does not release any histamine. However, there are types of breads that are made by using spontaneous fermentation or sour dough that can sometimes contain histamine-producing organisms.
Even though Oxalate is not an allergen or known to cause allergies, they can play a role in some health conditions, as they may trigger or worsen symptoms.
Oxalates also cause inflammation and interfere with your body's natural healing and repair mechanisms that usually happen overnight while you sleep. Needless to say, this can worsen a wide variety of ailments, and trigger just as many.
- painful bowel movements.
- grainy stools.
- skin rashes or hives.
- mood changes.
- painful urination.
- difficulty focusing.
When lectins enter the bloodstream antibodies develop and inflammation is evident. Lectins can induce mast cell reactions, suggesting they can aggravate allergies and histamine intolerance and may increase sensitivity to other foods. One particular concern with lectins is their link with autoimmune conditions.