Low Histamine Diet
words by Helaina Lungu

Histamine is a natural compound that can result from an immune response but can also be produced as a result of a protein or food breakdown in aging products. If the immune system is already overloaded the consumption of histamine-containing foods can bring on an immune response. Ongoing sufferers of histamine intolerance or high histamine may experience symptoms like itching, swelling, systemic inflammation, and/or fluid retention.

Foods that are high in protein, are aged, or fermented typically contain the highest levels of natural histamine. However other foods like some fruits and vegetables can contain traces that you should be aware of if you’re looking to limit your intake.

If you are suffering from chronic symptoms of histamine intolerance you will need to work with a health professional to address underlying causes and support the body towards a healing response. This usually requires in-depth case taking, a
prescription for clinical-strength products, custom elimination diet, and monitoring symptoms over time.


Low Histamine Foods
  • BEVERAGES – all alcoholic beverages, black tea & coffee, cocoa, green tea, kombucha, some fruit & vegetable juices
  • CEREALS, GRAINS, LEGUMES, NUTS & SEEDS – fermented soy products (miso, soy sauce, tempeh, tamari),
    yeast-containing foods (fresh bread & sourdough), legumes, nuts
  • DAIRY PRODUCTS & EGGS – aged cheese & eggs
  • FRUITS – bananas, citrus fruits, fermented or dried fruits, strawberries, kiwi fruit, papaya, pineapple, plums, raspberries
  • MEATS – bone broths, cured & smoked meats, sausages
  • SEAFOOD – shellfish, tinned, smoked & cured fish
  • VEGETABLES – avocados, eggplant, fermented & pickled vegetables, spinach, tomatoes
  • CONDIMENTS – additives, cocoa & chocolate, fermented foods, liquorice, pickles, preservatives, some spices (cinnamon, cloves, chilli powder, curry powder, anise, nutmeg), vanilla
Words by Helaina Lungu

Words by Helaina Lungu

Helaina is a passionate and experienced practitioner who has qualifications in naturopathy, weight loss consulting, and personal training. Her experience includes educating the community and practitioners alike about the benefits of and the latest trends in the natural medicine industry. In the past Helaina has represented some of the biggest natural health brands in Australia, like Bioceuticals and Metagenics, before founding The Botaniq in 2020. Her particular fields of interest include weight management, digestive, and mental health. In her spare time, she loves to listen to music, go for long drives, head to the beach, and go for a walk with her beautiful pug.