Food & triggers

Search the directory to compare source-specific ratings for histamine, FODMAP, oxalate, other amines and tyramine. Open Sources on any row to see why a value is shown; potential-trigger reports remain separate from content ratings.

Ratings are shown per source and as low / moderate / high rather than as numbers. Both choices are deliberate. Published food lists disagree with each other more than patients are usually told: a 2021 review comparing ten low-histamine diets found that only fermented foods were excluded unanimously, and that measured histamine content justified fewer than a third of the exclusions. Averaging those sources into one number would manufacture a certainty the literature does not have.

Potential trigger is a separate literature signal, not another content rating. “Reported” means an opened review explicitly names the food as a possible endogenous-histamine trigger while also acknowledging that controlled human evidence and the proposed release mechanism are unresolved. A blank cell means no qualifying signal is recorded here; it does not promise universal tolerance.

The conflict you will meet most often is not between two laboratories — it is between a food list and a measurement. Citrus is the clearest case: 60% of the reviewed diets exclude it, and it contains no detectable histamine at all. Those entries carry a note explaining what the exclusion is actually based on, because “avoid this” and “this contains that” are different claims and deserve to be read differently.

Where two citable sources give the same axis different values, the table says “sources differ” and shows both rather than picking a winner — currently on 7 of 54 entries. They divide into two kinds, and the difference matters. Some are an artefact of measurement: one oxalate review reports per 100 grams and the other bands per serving, and servings differ enormously by food. Others are real differences in what was measured — the histamine content of avocado, tomato or canned sardines genuinely varies by region, cultivar, storage and assay. Each entry says which kind it is, because "these two papers used different units" and "this food is not the same everywhere" call for different responses from a reader.

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Only where sources disagree

54 of 54 foods

Foods and their ratings on each content axis, plus separately sourced potential-trigger reports. Cells marked “sources differ” have more than one published value.
Food	FODMAP	Histamine	Oxalate	Other amines	Tyramine	Potential trigger
Aged cheddar cheese · agedDairy	—	High	—	—	High	—
Cured cheese is one of the few foods excluded by every published low-histamine diet, and here the measured content supports the exclusion. Ripening time matters more than variety. Histamine High Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Mean histamine in fermented foods surveyed ran 22–74 mg/kg, but the top 5% of cheese samples exceeded 203 mg/kg. The variability is the point: it depends on the hygiene of the raw milk and the histamine-forming capacity of the bacteria used, so two cheeses of the same type can differ greatly. Not restated here SIGHI Food Compatibility List for Histamine Intolerance Published by the organisation under its own terms; linked rather than reproduced. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. Tyramine High Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Tyramine reached 1500 mg/kg in cheese — higher than the histamine levels — and is produced by many of the lactic acid bacteria used in fermentation.
AlmondsNuts and seeds	See source	See source	High	—	—	—
A good illustration of why the unit matters. Both sources below call almonds high in oxalate, but they rank almonds against spinach differently — because one measures per 100 g and the other per serving, and a serving of nuts is far smaller than a serving of greens. Neither is wrong; a reader comparing two food lists without noticing the denominator would think they contradict each other. Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 407 mg per 100 g, listed in the same table as spinach at 658 mg. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving — explicitly below the very-high band that holds spinach and rhubarb. FODMAP Not restated here Monash University FODMAP Diet App Measured values licensed through their app; linked so every rating here stays traceable. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
AmaranthGrains and pseudocereals	—	See source	High	—	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 1090 mg per 100 g. The highest figure in the review’s table — above spinach. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Grouped with quinoa as a pseudocereal. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
Apple · rawFruit	—	Low	Low	—	—	—
Histamine Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Not detected in seven samples. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 3.5 mg total oxalate per 100 g in a single raw Granny Smith sample — one cultivar, one sample.
Asparagus · boiledVegetable	—	—	Low	—	—	—
The figure is for boiled asparagus specifically. Boiling reduces soluble oxalate, so a raw or roasted preparation is not covered by this number. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 2.6 mg total oxalate per 100 g across three boiled samples.
Avocado · rawFruit	—	Sources differ	Low	—	—	—
The two histamine sources differ, and neither is wrong: they measured different produce. Geography, cultivar, storage and assay all move this result. HistamineSources differ Variable Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Five Spanish-market samples were not detected, while one cited report measured 23 mg/kg. Avocado is named as one of only four plant foods with reported histamine. Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Not detected in five Brazilian samples. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 1.3 mg total oxalate per 100 g fresh weight, two raw samples.
BananaFruit	See source	Low	Low	High	—	—
Commonly excluded from low-histamine diets for a reason that is not histamine. Worth knowing before eliminating it. Histamine Low Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Bananas fall in the 68% of foods excluded by low-histamine diets in which no significant histamine was detected. They do carry putrescine, which has been proposed — on limited evidence, chiefly one 1985 animal study — to compete with histamine for the DAO enzyme. The exclusion may be reasonable; it is not about the banana's histamine content. Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Not detected across twelve samples. Not restated here SIGHI Food Compatibility List for Histamine Intolerance Published by the organisation under its own terms; linked rather than reproduced. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. FODMAP Not restated here Monash University FODMAP Diet App Measured values licensed through their app; linked so every rating here stays traceable. Ripeness changes the result; check the app rather than assuming. Other amines High Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Histamine was not detected, but putrescine measured 15–50 mg/kg and banana sits in the paper’s high-other-amines group. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 6.8 mg total oxalate per 100 g raw.
BeansLegumes	—	See source	Sources differ	—	—	—
The two reviews disagree and this entry used to explain why. It should not have: a later review compiling total oxalate across bean type, form and boiling reports values from 13.9 to 547.9 mg per 100 g. A spread that wide means the two reviews may simply have measured different beans. The differing denominators — per 100 g against per serving — are one candidate explanation, not the answer. OxalateSources differ Moderate Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 25 mg per 100 g. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
Beer · fermentedBeverage	—	Low	—	—	—	—
A fermented drink with low measured histamine. That is a statement about content only — see the wine entry for the separate question of what alcohol does to histamine metabolism. Histamine Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Multiple styles were not detected or below 1.5 mg/L.
BeetsVegetable	—	See source	High	—	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 61 mg per 100 g. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
Brewed coffee · juiceBeverage	—	Low	—	—	—	—
The beverage, not the bean: defective green beans gave different results in the same review, so this entry does not cover “coffee” generally. Histamine Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Regular, decaffeinated and organic coffee beverages were all not detected.
Brewed tea · juiceBeverage	—	See source	Low	—	—	—
Oxalate Low Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 5.6 mg per 100 g. Low per 100 g, but the companion review records a case of oxalate nephropathy attributed to black iced tea in a patient with existing kidney disease — volume can outrun concentration. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
Canned sardines · cannedFish	—	Sources differ	—	—	—	—
The exception to an otherwise reassuring picture for fish. Most fishery products carry little histamine — EFSA found it in only 27% of 6,329 European samples, generally at low levels — but where freshness failed before processing, the result is locked in. HistamineSources differ High Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) 657 mg/kg was measured in canned sardines — the single highest fish figure reported. Sardines are a scombroid species, whose high free histidine content is the substrate spoilage bacteria convert into histamine. Biogenic amines are thermostable, so canning does not reduce what has already formed. Variable Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Across Brazilian canned preparations, mostly low but reaching the moderate band in some.
Canned tuna · cannedFish	—	Variable	—	—	—	—
Not merged with fresh or frozen tuna. Tuna is a scombroid species, so what happened before canning determines the result — and canning cannot undo it. Histamine Variable Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Across products and studies, from not detected to above 80 mg/kg. Form, packing medium and study all move it.
Chicken breast · rawMeat	—	Low	—	—	—	—
As with fish, freshness rather than species is what moves this. Histamine forms through bacterial action after death, and no cooking step removes what has already formed. Histamine Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Values across the fresh-breast series stayed below 10 mg/kg; several other chicken products were not detected or low.
Chickpeas · driedLegumes	—	Low	Low	High	—	—
The clearest illustration on this site that “low histamine” and “low in all amines” are not the same statement. Histamine Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Not detected. Other amines High Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Grouped explicitly with foods high in other amines: spermidine 15–85 and spermine 4–32 mg/kg fresh weight. Whether that matters clinically rests on the DAO-competition hypothesis, which is not established. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 14.3 mg total oxalate per 100 g for dry seeds, two samples.
Cocoa powder · powderOther	—	See source	High	—	—	—
Appears both in the oxalate tables and among the foods implicated in reported cases of oxalate nephropathy. Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 111 mg per 100 g. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Also named in this review’s summary of biopsy-proven oxalate nephropathy case reports. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
CornmealGrains and pseudocereals	—	Low	Sources differ	—	—	—
Another per-100 g versus per-serving disagreement. Worth noticing that the conflict here is not about the food at all — both reviews would agree on the number. OxalateSources differ Moderate Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 25.6 mg per 100 g. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Listed by name in the high band. Histamine Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Not detected across ten samples.
Dry-fermented sausage · fermentedFermented	—	Sources differ	—	—	High	—
HistamineSources differ High Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Mean histamine across fermented foods ran 22–74 mg/kg, with the top 5% of dry-fermented sausage samples above 130 mg/kg. Excluded by every low-histamine diet reviewed. Variable Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Across product types and studies, from not detected to well above 50 mg/kg. Tyramine High Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Reached 750 mg/kg — produced by the same lactic acid bacteria that drive the fermentation.
EggplantVegetable	—	Variable	Variable	—	—	—
Histamine Variable Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) One of only three plant foods in which histamine was actually detected, with tomato and spinach. Accumulation has been linked to bacterial activity during storage, so freshness affects the answer. Variable Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Whole, peel, pulp and core measurements span the site’s bands, so no single label represents the food. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. Oxalate Variable Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) Roughly 12.8 to 55 mg total oxalate per 100 g across raw and boiled datasets, crossing the site’s bands.
Fresh salmon · rawFish	—	Variable	—	—	—	—
Histamine Variable Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Most fresh fish showed no histamine or very little, with 95% of samples below 20 mg/kg — but 111 mg/kg was measured in one fresh salmon sample. The variable that moves this is handling, not species. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
HazelnutsNuts and seeds	—	See source	High	—	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 100 mg per 100 g. Figure is for raw hazelnuts. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
Ketchup · cookedOther	—	Variable	—	—	—	—
Kept separate from fresh tomato. Processing and storage change the result, and the range here is wide enough that a single figure would misrepresent it. Histamine Variable Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Reported from not detected to 22 mg/kg, with putrescine from not detected to 165 mg/kg.
Kiwi · rawFruit	—	Low	—	Low	—	Reported
Kiwi illustrates why measured content and a reported trigger must remain separate: its measured histamine is low, while one review records an unconfirmed endogenous-release hypothesis. Potential triggerMechanism uncertain Proposed histamine release Histamine Intolerance: The Current State of the Art (Biomolecules, 2020) The review names kiwi among foods reported to trigger endogenous histamine release, while stating that the responsible mechanism has not been elucidated. Histamine Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Ranged from not detected to 2 mg/kg. Other amines Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Placed in the low-all-amines group.
Lentils · boiledLegumes	—	See source	Low	High	—	—
Oxalate Low Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 8 mg per 100 g. Figure is for boiled lentils. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. Other amines High Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Histamine was not detected, while spermidine measured 15–107 mg/kg.
Miso · fermentedFermented	—	High	High	—	—	—
High on two independent axes, which is unusual — most entries here are a concern on one. Histamine High Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Soy-fermented products carried the highest histamine of any category surveyed: 5% of samples exceeded 486 mg/kg, against 203 mg/kg for cheese. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. Oxalate High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Miso soup is named in the high oxalate band.
MushroomsOther	—	Low	—	High	—	—
Another separation between preformed histamine and the other amines, this time consistent across several mushroom types. Histamine Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Not detected in the reviewed mushroom data. Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Not detected across Pleurotus, Agaricus, shiitake, portobello, cooked and canned samples, though the individual groups were small. Other amines High Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Putrescine from not detected to 156 and spermidine 9 to 155 mg/kg; placed in the high-other-amines group.
OkraVegetable	—	See source	High	—	—	—
Oxalate High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
OrangeFruit	—	Low	Low	High	—	—
The clearest published example of a food list and a laboratory disagreeing: 60% of reviewed low-histamine diets exclude citrus, and citrus contains no detectable histamine. Histamine Low Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) No histamine detected in citrus, yet 60% of the ten reviewed low-histamine diets exclude it. What citrus does carry is putrescine, at a mean of 79 mg/kg and up to 173 mg/kg in mandarins — among the highest of any food surveyed. Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Fourteen samples, mean 0.1 mg/kg. Not restated here SIGHI Food Compatibility List for Histamine Intolerance Published by the organisation under its own terms; linked rather than reproduced. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. Other amines High Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Citrus putrescine measured 7–200 mg/kg. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 1.8 mg total oxalate per 100 g raw.
Papaya · rawFruit	—	Low	Low	Low	—	—
The 2018 amine review did not report a histamine figure for papaya, so no histamine rating is recorded against it. A source that did not measure something is not a source saying the value is low. Other amines Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Placed in the low-all-amines group. Histamine Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Not detected in the Brazilian samples. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) Below the 20 mg per 100 g boundary this site uses for low.
PeanutsNuts and seeds	—	Low	High	Low	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 94.5 mg per 100 g. Peanut is also the implicated food in one of the biopsy-proven oxalate nephropathy case reports the companion review summarises. Histamine Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) In the paper’s low-all-amines group — unlike the generic “nuts” grouping it is often folded into. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. Other amines Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Low across every measured amine.
Pear · rawFruit	—	—	—	High	—	—
Rated on one axis only, because one axis is all that was measured. An empty cell here means nothing has been recorded — not that the value is low. Other amines High Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Grouped with foods high in other amines. Histamine was not reported for pear in this review, so no histamine rating is recorded against it.
Peas · rawLegumes	—	Low	High	—	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 50 mg per 100 g. Figure is for raw peas, right at the 50 mg high-band threshold. Histamine Low Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) No significant histamine, but among the foods carrying putrescine at 25–150 mg/kg that published low-histamine diets nonetheless do not exclude. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
Pineapple · rawFruit	—	Low	—	Low	—	—
Fresh fruit only. A cited study found detectable histamine in processed pineapple juice, so the juice is a different object and is not covered by this entry. Histamine Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Not detected in the reviewed data. Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Not detected across the Brazilian samples. Other amines Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Placed in the low-all-amines group.
Pistachio nutsNuts and seeds	—	See source	Moderate	—	—	—
Oxalate Moderate Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 49 mg per 100 g. Just under the 50 mg threshold the companion review uses for its high band — a reminder that the boundary is a convention, not a cliff. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
PotatoesVegetable	—	See source	High	—	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 50 mg per 100 g. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Banded specifically as potatoes with skin, which is where most of the oxalate sits. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
QuinoaGrains and pseudocereals	—	See source	High	—	—	—
Oxalate High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Banded as a pseudocereal alongside amaranth. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
RaspberriesFruit	—	See source	Low	—	—	—
Oxalate Low Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 19.2 mg per 100 g. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
RhubarbVegetable	—	See source	High	—	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 433 mg per 100 g. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Topmost band, above 200 mg per serving. Rhubarb also appears in this review's summary of biopsy-proven oxalate nephropathy case reports. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
Rice branGrains and pseudocereals	—	—	High	—	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 112 mg per 100 g. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Topmost band, above 200 mg per serving. Bran is dense, so a serving carries far more than its per-100 g figure suggests relative to a leafy green.
Sauerkraut · fermentedFermented	—	High	Low	—	High	—
Histamine High Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Named among the fermented products that can accumulate high histamine. Fermented foods were the only category excluded unanimously across all ten diets reviewed. Not restated here SIGHI Food Compatibility List for Histamine Intolerance Published by the organisation under its own terms; linked rather than reproduced. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. Tyramine High Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Fermented vegetables reached tyramine levels up to 1700 mg/kg, the highest of any category measured. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 7.1 mg total oxalate per 100 g in the reported raw product.
Soy sauce · fermentedFermented	—	Variable	—	—	—	—
Kept separate from soybeans deliberately. The same starting material, fermented, produces a completely different measurement. Histamine Variable Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Forty-two samples, mean 123 mg/L, range from not detected to 307. The product-to-product spread is the finding.
SoybeansLegumes	—	Low	High	High	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 77 mg per 100 g. Histamine Low Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) No significant histamine detected, though soybeans carry relevant amounts of putrescine. Note that fermented soy products are an entirely different matter — see miso. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. Other amines High Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) High putrescine and polyamines, including spermidine up to 389 mg/kg.
SpinachVegetable	See source	Variable	High	—	—	Reported
Two axes worth separating. Spinach is unambiguously high in oxalate. Its histamine content is a different matter: it is present, and it rises the longer the leaves are stored. Potential triggerMechanism uncertain Proposed histamine release Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) The comparative review includes spinach among foods described as having possible histamine-releasing capacity, then states that no supporting human clinical studies were found and that the few laboratory or animal studies were inconclusive. Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 658 mg per 100 g — the highest single value in the review's table of higher-oxalate foods. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Placed in the topmost band, foods above 200 mg of oxalate per serving. Histamine Variable Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Histamine is detectable in spinach and increases substantially over refrigerated storage — one cited study measured a significant rise across 15 days. Spinach's relatively high pH permits growth of the bacteria that decarboxylate histidine into histamine, so freshness matters more here than the plant itself does. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. FODMAP Not restated here Monash University FODMAP Diet App Measured values licensed through their app; linked so every rating here stays traceable.
Star fruit · rawFruit	—	—	High	—	—	—
Star fruit also appears in published case reports of oxalate nephropathy. A measured composition figure is a stronger basis for listing it than a case report alone, which is why it is recorded here on the measurement. Oxalate High Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 160 and 295.4 mg total oxalate per 100 g across the reported datasets.
Strawberry · rawFruit	—	Low	Low	Low	—	Reported
Three independent sources agree the measured content is low on every axis they cover. A separate review signal records the unconfirmed claim that strawberry may trigger endogenous histamine release. Potential triggerMechanism uncertain Proposed histamine release Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) The review lists strawberry among foods suggested to release endogenous histamine, while emphasizing that there are no supporting human clinical studies and only a few inconclusive laboratory or animal studies. Histamine Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Not detected. Grouped among foods with low levels of all measured amines. Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Not detected in seven samples. Other amines Low Biogenic Amines in Plant-Origin Foods: Are They Frequently Underestimated in Low-Histamine Diets? (Foods, 2018) Putrescine 2–6, cadaverine not detected to 4, spermidine 5–10 mg/kg fresh weight; the remaining measured amines low or not detected. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 2.9 mg total oxalate per 100 g fresh weight, eight raw samples.
Sweet potato · rawVegetable	—	Low	High	—	—	—
Low on one axis and high on another, which is the whole reason these axes are kept apart. The oxalate figure comes from a kidney-stone literature and says nothing about mast cells. Histamine Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Mean 0.60 mg/kg across three samples. Oxalate High Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 495.6 mg total oxalate per 100 g fresh weight, two raw samples.
Swiss chard · rawVegetable	—	—	High	—	—	—
Rated high rather than variable: the magnitude moves a great deal between datasets, but every reported total stays above the high boundary. Oxalate High Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 874 mg total oxalate per 100 g raw in one dataset and 1458.1 in another, with substantially different leaf/stem and raw/boiled results.
TofuLegumes	—	See source	High	—	—	—
Oxalate High Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 274 mg per 100 g. Histamine Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
TomatoVegetable	See source	Sources differ	—	—	—	Reported
Potential triggerMechanism uncertain Proposed histamine release Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) The review includes tomato among foods described as having possible histamine-releasing capacity, while stating that a direct human clinical effect has not been established. HistamineSources differ Variable Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) One of the few plant foods in which histamine was actually detected, alongside eggplant and spinach. Levels may be partly physiological, but accumulation has been linked to bacterial activity during storage — so, as with spinach, freshness affects the answer. Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Not detected to 9.5 mg/kg across the Brazilian datasets. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated. FODMAP Not restated here Monash University FODMAP Diet App Measured values licensed through their app; linked so every rating here stays traceable.
Watermelon · rawFruit	—	Low	Low	—	—	—
Low on both axes measured, though each dataset behind those figures is small. Histamine Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) 0.7 mg/kg. Oxalate Low Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods, 2023) 0.3 mg total oxalate per 100 g.
Whole-grain flourGrains and pseudocereals	—	—	Sources differ	—	—	—
The widest gap between the two reviews. One measured a specific flour; the other banded a whole category. A category band cannot be finer than its coarsest member, which is how a food measured at 11.6 mg per 100 g ends up inside a band defined as above 50 mg per serving. OxalateSources differ Low Dietary Oxalate Intake and Kidney Outcomes (Nutrients, 2020) 11.6 mg per 100 g. High Risk of Kidney Stones: Influence of Dietary Factors, Dietary Patterns, and Vegetarian-Vegan Diets (Nutrients, 2020) Banded as high, above 50 mg per serving. Covered by the high band as “wholegrain cereals”, a category rather than a specific flour.
WineBeverage	—	Low	—	—	—	—
One of the clearest cases where a food is excluded for what it does to histamine metabolism rather than for the histamine it contains. Histamine Low Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) Histamine and other biogenic amines in fermented beverages were much lower than in other fermented foods — yet wine is excluded by every low-histamine diet reviewed. The reason offered is not its histamine content: alcohol and its metabolite acetaldehyde compete with histamine for aldehyde dehydrogenase, so drinking alongside histamine-containing food can raise the effective dose from that food. Low Histamine in Brazilian Foods: Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition, 2025) Low by measured content across the listed wines. The alcohol-metabolism question on this entry is separate and unaffected. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.
ZucchiniVegetable	—	Low	—	—	—	—
The reverse of the banana case, and the more revealing one. If putrescine is the reason citrus is excluded, the published diets are not applying that reason consistently. Histamine Low Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients, 2021) No significant histamine. Zucchini does carry putrescine, at up to 25–150 mg/kg — the same compound cited to justify excluding bananas and citrus — and yet no reviewed low-histamine diet excludes it. The review names this inconsistency directly. Not restated here Mast Cell 360 low-histamine food list A practitioner's own compilation, so its groupings are editorial judgement rather than measurement — linked, never restated.

Why some sources show no rating

3 of the sources used here are linked rather than restated, for reasons that differ between them. For a laboratory database, coarsening a measured value into “low” or “high” reduces its precision but not its provenance — it is still that database's figure. For a practitioner's list, the value lies in which foods it selects and how it groups them, and that selection is the author's own work. Either way the build enforces it: an entry that puts a rating against a link-only source fails validation, and a link-only source that does not explain itself fails too.

Mast Cell 360 low-histamine food list Widely read by patients, and included because readers will arrive having already seen it. Its authors describe it as drawn from 'the best research available about low histamine foods and our experience in the clinic with hundreds of very sensitive clients', and individual foods are not attributed to particular sources. That makes it a clinical opinion rather than a measurement, which is why it is link-only: its value lies in which foods it selects and how it groups them, and that selection is the authors' own work. Note that it places several foods — bananas and citrus among them — in its higher-histamine section, where laboratory analysis has found no detectable histamine.
Monash University FODMAP Diet App Monash laboratory-tested the foods in this database and licenses access through their app. Their measured values are facts, and facts are not themselves copyrightable — but the database is accessed under terms of use, the compilation and its thresholds reflect their editorial judgement, and the certification mark is theirs. This site links out to their published high- and low-FODMAP food page rather than restating, which also keeps every rating here traceable to something a reader can open.
SIGHI Food Compatibility List for Histamine Intolerance Widely used by patients and published by the Swiss Interest Group Histamine Intolerance under their own terms. Listed because readers will encounter it, and linked rather than reproduced. Note that comparative review has found published low-histamine lists disagree substantially with each other and with measured histamine content.

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