What foods are considered low-histamine and suitable for vegan and vegetarian (vegetarian) diets?

From the Guidelines

A comprehensive list of low-histamine foods suitable for vegans and vegetarians includes fresh fruits, vegetables, whole grains, legumes, plant proteins, nuts, and seeds, as well as healthy oils and herbs. The most recent and highest quality study 1 emphasizes the importance of whole, unprocessed foods in a healthy diet, which aligns with the principles of a low-histamine diet. Some examples of low-histamine foods include:

• Fresh fruits like apples, pears, and kiwi (vegan)
• Fresh vegetables such as lettuce, cucumber, and bell peppers (vegan)
• Whole grains like rice, quinoa, and millet (vegan)
• Legumes like lentils and split peas (when freshly cooked) (vegan)
• Plant proteins such as tofu (fresh, not fermented) (vegan)
• Nuts and seeds including chia seeds, flax seeds, and hemp seeds (vegan)
• Oils like olive oil and sunflower oil (vegan)
• Herbs and spices such as turmeric, basil, and thyme (vegan) For vegetarians specifically, fresh eggs are also considered low-histamine. It's essential to note that individual tolerance varies, so introducing these foods gradually and monitoring for reactions is recommended, as suggested by the guidelines for cancer survivors 1. Avoiding fermented, aged, processed, and leftover foods is crucial for maintaining a low-histamine diet, as these processes increase histamine content. Foods should be consumed fresh, as histamine levels increase with storage time, and frozen foods are generally lower in histamine than their stored counterparts.

From the Research

Low-Histamine Foods for Vegan and Vegetarian Eaters

The following list of foods are considered low-histamine and suitable for vegan and vegetarian eaters:

• Fresh fruits (default vegan):
  • Apples
  • Berries (except citrus fruits)
  • Grapes
  • Melons
• Fresh vegetables (default vegan):
  • Leafy greens
  • Broccoli
  • Cauliflower
  • Carrots
• Grains (default vegan):
  • Rice
  • Quinoa
  • Gluten-free bread
• Legumes (default vegan):
  • Lentils
  • Chickpeas
  • Black beans
• Nuts and seeds (default vegan):
  • Almonds
  • Sunflower seeds
  • Pumpkin seeds
• Meat alternatives (vegetarian):
  • Tofu
  • Tempeh
• Dairy alternatives (default vegan):
  • Almond milk
  • Coconut milk
  • Oat milk

Foods to Avoid

Foods that are high in histamine or can trigger histamine release should be avoided, including:

• Fermented foods 2
• Citrus fruits 2
• Bananas 2
• Foods high in putrescine, such as fish and meat 2

Additional Considerations

A low-histamine diet may be beneficial for individuals with histamine intolerance, and can be used in conjunction with other therapies such as DAO supplementation 3. It is also important to note that a restrictive diet can carry risks of nutritional inadequacy and disordered eating 4. A well-planned vegan or vegetarian diet can be nutritionally adequate and may have numerous health benefits 5. Additionally, a low-histamine diet may alter the composition of the gut microbiota, leading to a reduction in histamine-secreting bacteria 6.