Low Histamine Food List
This printable low histamine food list is your go-to guide for histamine intolerance, Mast Cell Activation Syndrome (MCAS) and histamine sensitivity. Built on the SIGHI scoring system it provides a quick reference to low, medium and high histamine foods, histamine liberators and DAO blockers, so you don't have to cross-check multiple lists. A page of practical tips helps you keep histamine low through freshness, storage and cooking.
New to the diet? Read my free guide: The Low Histamine Diet for Histamine Intolerance
Is this food list right for me?
This food list may be useful if you're exploring whether histamine plays a part in your symptoms, including:
Histamine Intolerance
Reduced DAO enzyme activity leading to food sensitivities, flushing and digestive distress.
MCAS
Mast Cell Activation Syndrome, with allergic-like reactions across multiple body systems.
Chronic Flares
Unexplained hives, headaches, brain fog and nasal congestion when your histamine bucket overflows.
Gut Conditions
Including IBD, SIBO or a leaky gut, which can lower DAO and make histamine harder to clear.
Neurological Symptoms
Including migraines, tinnitus or dizziness that flare after histamine-rich meals.
Respiratory Symptoms
Asthma-like symptoms or congestion that flare with histamine-rich foods.
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Why Choose this Food List?
Built on SIGHI Scores
Based on the SIGHI scoring system (release 29.08.2024), one of the most detailed food compatibility lists available, covering high histamine foods, histamine liberators and DAO blockers.
Color-Coded & Alphabetized
Clearly identifies YES (score 0) and NO (score 1 to 3) foods, listed alphabetically for quick decisions.
One-Page Food List
The full list fits on a single page for quick reference at home, at a restaurant or while grocery shopping.
Practical Guidelines
Key tips for freshness, storage and cooking, so histamine doesn't build up in otherwise safe foods.
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Please read before purchasing
Format Information
This product is a PDF file that can be viewed on any device with a PDF reader.
Available in both A4 and US Letter sizes. Single-page, double-sided format: the food list on the front and practical guidelines on the back, designed to print or to use on screen.
Copyright & Usage
All designs are original and © EYZHN Limited. For personal use: please don't resell or redistribute the file.
Practitioners are welcome to print it as a handout for their clients.
For informational purposes only — not a substitute for medical advice.
Refunds & Cancellations
This is a digital download. No physical items will be shipped.
Due to the nature of digital products, no refunds or cancellations are accepted.
If you need assistance, please get in touch via our Support Page — we're happy to help!
FAQs
A low histamine diet is a short-term elimination diet, usually two to six weeks, that removes histamine-rich foods, histamine liberators and DAO blockers, followed by a structured reintroduction to find out which foods you personally react to. It's often used for histamine intolerance and MCAS. For the full explanation, read my guide to the low histamine diet.
Lists mix foods that are high in histamine with histamine liberators, DAO blockers and foods people report reacting to, and each source weighs these differently. That's why I based this list on one consistent system, the SIGHI scores, rather than combining conflicting lists. YES foods score 0; NO foods score 1 to 3.
Immediately after purchase, you will receive a confirmation email with your download links. You can download the PDF files directly to your computer, tablet, or phone.
Yes. You can download the PDF files directly to your computer, tablet, or phone.
No, this is a digital PDF download. No physical item will be shipped to you. You can easily print it at home or at a local print shop.
Your download includes two separate PDF files: one in A4 size (210 x 297 mm) and one in US Letter size (8.5 x 11 inches).
Yes. Practitioners are welcome to print it as a handout for their clients. Please don't resell it or share the file itself.
No. While created by a Nutritional Therapist, this guide is for educational purposes only and is not intended to diagnose, treat, or cure any disease. Always consult your doctor before changing your diet.
No, this is a flattened PDF designed for easy viewing and printing. It cannot be edited.
hello!
Thanks for dropping by! I'm Tamara, and I started this shop as an addition to my Nutritional Therapy practice.
Sharing the tools I use to track my clients and my own health seemed like another wonderful way of supporting others on their wellness journey.
Dealing with a nagging health issue? Be sure to check out my Root Cause Reset, a 12-week 1:1 program where I help you find the root cause and build a sustainable plan back to health.
Tamara