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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.
So, below in our food lists, I’ve added notes about B1. Please consider eating foods high in B1, talk to your doctor about supplementing and avoid foods that deplete 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)
- Basil
- 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)
- Celery
- Chinese cabbage(sulfuric: may deplete B1)
- Chives
- Cilantro
- 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)
- Escarole
- 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)
- Mesclun
- Mint
- Mizuna
- 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
- Romaine
- Rutabaga (sulfuric: may deplete B1)
- Scallions
- 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)
- Blueberry
- Cherry (L) (possibly medium oxalate when dried)
- Coconut
- 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.
- Chicken
- Duck
- Eggs (avoid raw egg white)
- Goose
- Lamb
- Ostrich
- Pork
- Quail
- Rabbit
- Salmon, only if very fresh
- Turkey
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
- Flax
- 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
- Basil
- Chives
- Cardamom
- Caraway
- Cilantro
- Curcumin powder (a good substitute for turmeric, which is high oxalate)
- Dill (possibly medium oxalate)
- Garlic
- Ginger
- Lemongrass
- Oregano
- Peppermint
- Rosemary
- Sage
- Saffron
- 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
- Stevia
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. 🙂
SOURCES
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
FAQs
Do oxalates raise histamine? ›
Symptoms of Excess Oxalates
Excess oxalates and your body's inability to handle it can result in poor mineral absorption, inflammation, a compromised immune system, oxidative stress, poor mitochondrial function, cellular and tissue damage, and histamine release.
Here are some foods you can eat on a low oxalate diet ( 3 ): 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.
What foods contain low amounts of histamine? ›- fresh meat and freshly caught fish.
- non-citrus fruits.
- eggs.
- gluten-free grains, such as quinoa and rice.
- dairy substitutes, such as coconut milk and almond milk.
- fresh vegetables except tomatoes, avocados, spinach, and eggplant.
- cooking oils, such as olive oil.
- Avocado.
- Brussel Sprouts.
- Cauliflower.
- Cabbage.
- Mushrooms.
- Onions.
- Peas, green (fresh or frozen)
- Potatoes, white.
Vitamin C is a natural antihistamine, which means it can lower histamine levels and mitigate allergic reactions and symptoms. Consume plenty of Vitamin C rich foods, like tropical fruits, citrus fruits, broccoli and cauliflower, and berries.
What Vitamin breaks down histamine? ›There is also interest around vitamin co-factors which aid the DAO enzyme in degrading histamine, such as the B complex vitamins. Vitamin B6 and Vitamin C, in particular, have been shown to reduce symptoms of seasickness and histamine intolerance.
What kind of bread is low in oxalates? ›White or wild rice. White bread, cornbread, bagels, and white English muffins (medium oxalate) Saltine or soda crackers and vanilla wafers (medium oxalate) Brown rice, spaghetti, and other noodles and pastas (medium oxalate)
What pasta is low in oxalates? ›Products lowest in total oxalate were spaghetti and brown rice pasta.
What removes oxalates from body? ›Oxalates bind with calcium in the digestive tract and are excreted out of the body through the urine ( 1 ). Furthermore, consuming high amounts of oxalates could contribute to the formation of kidney stones, especially if urine volume is low ( 1 ).
Which bread is low histamine? ›White Bread is likely suitable for a low histamine diet. White Bread 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.
Are Oats low histamine? ›
Oats are both low in histamine and great if you have high cholesterol or acid reflux issues, and they're very versatile for making low histamine breakfasts in a snap. But if you can't tolerate oats, then porridge is your alternative.
What salad is low in oxalates? ›Arugula. Probably my favorite low oxalate green, arugula is tasty in salads or as a topping for pizza and flatbreads. It is one of my go-to toppings for avocado toast. I even love to sauté arugula for about 1 minute to wilt it just a bit and mix it into scrambled eggs and omelets.
Are blueberries high or low oxalate? ›Blueberries and blackberries have only 4 milligrams of oxalates per cup. They're also rich in antioxidants which can help prevent diseases such as heart disease and cancer. For a sweet fix that's lower in oxalates, try dried figs, which have one-fifth of the dates' content.
What is the strongest natural antihistamine? ›Nettles. Nettle leaf is a natural antihistamine that naturally blocks histamine production. It can be made in to a tincture or tea, but for allergy relief, capsules made from dried nettle leaves are the most effective option.
Are blueberries high in histamine? ›Low Histamine Foods
Fruit: blueberries, apricots, cranberries, apples, mango, peaches. Vegetables: Onion, sweet potatoes, asparagus, broccoli, squash, cucumbers, beets. Fats and Oils: animal fats.
Summary. Natural antihistamines may help you control your seasonal allergies. Common ones are stinging nettle, vitamin C, quercetin, butterbur, bromelain, and probiotics. Some alternative practices—such as acupuncture, nasal irrigation, and exercise—may also help you manage symptoms.
Is B12 high histamine? ›A vitamin B12 injection also releases (a lot of) histamine from the mast cells. When there is a lot of free histamine in our body, there is an elevated histamine level.
Does magnesium help with histamine? ›Magnesium is key mineral that can help with histamine intolerance and mast cell activation and most people find that upping their magnesium intake can help with oral and gastric tolerance and reduce symptoms.
What probiotic helps with histamine? ›Bifidobacterium longum – Known to be a histamine degrading probiotic . It may help reduce the post-meal inflammatory response and prevent or improve intestinal hyperpermeability (“leaky gut syndrome”). Bifidobacterium lactis – May help break down histamine and tyramine.
Is pasta high in oxalates? ›The overall data suggested that most types of pasta are at least moderately high in oxalate.
Which cheese is low in oxalates? ›
The absolute best cheese for a low oxalate diet is swiss. It generally has very little sodium, around 2%, and 20% or more of the RDA of calcium.
Is chicken high in oxalate? ›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. Chocolate milk however has 7 mg in 1 cup.
Is Olive high in oxalate? ›...
Fruit.
| Fruit | Serving Size | Oxalate Content |
|---|---|---|
| Grapefruit | 1 fruit | 24 mg |
| Avocado | 1 fruit | 19 mg |
| Olives | 10 olives | 18 mg |
| Kiwi | 1 fruit | 16 mg |
One cup of mashed potatoes is 29 mg/oxalate. You can certainly fit that into your daily budget, but this recipe has 0mg/oxalate which leaves you room for other food to spend your oxalate bucks on.
Is chicken noodle soup high in oxalates? ›...
| Type Of Food | Oxalate mg/100 gm |
|---|---|
| Chicken Noodle, Oxtail soup | 1.0 |
| Lemon juice | 1.0 |
| Lime juice | 0.0 |
| Ovaltine, powder canned | 35.0* |
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.
Are eggs high in oxalates? ›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.
Does lemon juice break down oxalates? ›Lemon juice contains the compound hydroxycitrate (HCA) naturally. Hydroxycitrate has the ability to break up small calcium oxalate stones, thereby allowing them to travel more easily through the urinary tract, and eventually, these stone pieces are passed through the urine.
Does oatmeal raise histamine levels? › 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.
Are scrambled eggs low in histamine? ›Eggs are low in histamines, this makes them ideal for the low-histamine diet. Chickpeas, peanuts, and lentils have been found to have low concentrations of histamines and may be safely consumed in a low-histamine diet.
Does peanut butter increase histamine? ›
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. Your reaction to peanut butter may be different than someone else's.
What cheese is not high in histamine? ›There are some lower histamine options including mascarpone, mozzarella and cottage cheese, as well as some plain soft cheese – select those without additives like thickeners or stabilisers. Cheese made from pasteurised milk is considered lower risk than that made from raw milk.
Which cheese has lowest histamine? ›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.
Is there coffee with low histamine? ›Purity Coffee is free of histamine, mold, and pesticides. It is also low in acid. It has been tested and found to be free of mold and mycotoxins. So, it doesn't trigger mast cells and histamine.
Can you eat pasta on a low histamine diet? ›Fresh vegetables, but with limited tomato, eggplant, and spinach. Rice and coconut milk. Herbal tea, but avoid black and green tea. Whole-grain products including pasta and bread.
What beans are low histamine? ›- Lentils.
- Chickpeas.
- Black beans.
- White beans.
- Mung beans.
- Split peas.
Potatoes do not have a high histamine content and do not increase the body's histamine burden. Therefore, most people with histamine intolerance can eat them safely. You can also eat potatoes with additional food sensitivities, such as gluten sensitivity.
Can oxalates cause inflammation? ›High oxalates can lead to oxidative stress, and subsequently inflammation and injury which can cause oxalate stone formation in the kidney, and damage to joint or soft tissue or area of the body where they interfere with cellular function.
Does calcium increase histamine levels? ›A rise in the cytosol calcium concentration initiates the chain of reactions leading to histamine secretion. On the other hand, calcium appears to have a regulatory role, limiting the secretion. Removal of cell surface calcium enhances histamine secretion.
What foods triggers histamine release? ›...
There are also a number of foods that trigger histamine release in the body, such as:
- alcohol.
- bananas.
- tomatoes.
- wheat germ.
- beans.
- papaya.
- chocolate.
- citrus fruits.
What causes histamine to spike? ›
The most common cause of acute histamine toxicity is the result of inadequate refrigeration or spoiled fish. This causes an overgrowth of bacteria which converts histidine to high levels of histamine. Individuals who have unusually low levels of the enzyme diamine oxidase may be more susceptible to histamine toxicity.
How do you flush oxalates out of your system? ›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. Getting the recommended amounts of vitamin C — too much can increase oxalic acid production in your ...
Are blueberries high in oxalates? ›People who must follow a low oxalate diet may want to avoid eating blueberries. The oxalates in blueberries seem to block the absorption of calcium to some extent. Even though it is not dangerous to eat the two foods together, you might not want to count all of the calcium consumed along with blueberries.
How do you get calcium on low histamine diet? ›Calcium: not all calcium ends up in milk, cheese and fish, but we can provide doses of this nutrient through sesame cream (tahin), enriched vegetable drinks (especially soy or oatmeal), fresh cheese goat, dried figs, fresh Wakame seaweed and chickpeas.
Do eggs raise histamine? ›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. Chickpeas, peanuts, and lentils have been found to have low concentrations of histamines and may be safely consumed in a low-histamine diet.
Does vitamin B12 increase histamine? ›A vitamin B12 injection also releases (a lot of) histamine from the mast cells. When there is a lot of free histamine in our body, there is an elevated histamine level.
Is coffee a high histamine food? ›Coffee is high in histamine which can set off what looks like an allergic reaction but it doesn't occur through the typical allergy mechanism. Instead, the histamine from the coffee causes an inflammatory reaction that can be quite severe in some people.
What time of day is histamine highest? ›Histamine levels are another potent downstream target. Allergic symptoms exacerbate during nighttime and plasma histamine levels exhibit nocturnal peaks. In mastocytosis patients, peak levels of plasma histamine were observed in the early morning with the lowest in the afternoon (19).
How do you detox from histamines? ›The best way to clear histamine from the body is to start an elimination diet that involves only eating and drinking substances that contain low amounts of histamine.
What are the symptoms of too much histamine? ›For these people, histamine builds up in the body and is not broken down correctly. This can trigger an immune system response resulting in symptoms such as diarrhea, shortness of breath, headaches, or skin irritation.