Letzte Aktualisierung am 18. March 2025 von Dr. Michael Zechmann-Khreis
Histamine content of foods
The question “What should I eat if I have histamine intolerance?” is often asked, but there is no general answer. Various factors play a role: firstly, the histamine content of a food, which can vary greatly, and secondly, the content of biogenic amines and other relevant substances. The quantity consumed and the degree of ripeness and processing of a food are also decisive. We explain these factors in more detail below and provide you with a comprehensive food list in the form of a simple mobile app. This takes into account not only scientific findings, but also the experiences of hundreds of thousands of people affected in order to provide you with the best possible guidance.
The app is called “Ask Ingrid” and is free of charge for two queries per day. Anyone wishing to make more queries is asked to make a small solidarity contribution. The annual subscription includes 7 free days. So you can test the app extensively free of charge. You can also use the app to scan packaged foods and you can use the community rating to see how other people tolerate the product.
Thank you for supporting us and this important project. Whether with a subscription or a 5-star review!
Histamine content of foods: Basics
When we talk about histamine content here, we always mean the content of biogenic amines that are relevant for histamine intolerance. These include histamine, tyramine, putrezine and cadaverine.
Example 1: Histamine contamination of fish
- Freshly caught fish (white fish) – low in histamine
- the same fish stored unrefrigerated two hours later: contains histamine
- the same fish unchilled to slightly chilled one day later: high histamine content
Another important note: The following also applies here: In principle, there are points of reference that apply to all those affected, but there are also individual limits and situations or physical conditions to consider.
Why do the histamine levels in food lists vary?
Many people with histamine intolerance ask themselves: Why does the histamine information in different food lists vary so much? This often makes it difficult to find a clear answer to the question: “What can I eat with histamine intolerance?”
The explanation is relatively simple: the histamine content in food varies greatly – unlike the lactose content, for example. Factors such as storage, ripening, processing or the age of the food have a significant influence on the histamine value.
For this reason, the practice of giving blanket histamine values has changed over the years. Instead, tolerance lists make more sense, as they take into account not only histamine, but also other biogenic amines and relevant ingredients. In addition, the usual amounts consumed, preparation methods and individual tolerances are included in the assessment. At the end there should be a traffic light system that ensures a quick and reliable classification.
Our scientifically based histamine tolerance list
Our histamine tolerance list is based on comprehensive scientific data. Back in 2012, we were the first institution in the world to develop a tolerance index. This took into account usual consumption quantities, storage conditions and production processes in order to provide as realistic an assessment of tolerance as possible. Even then, the experiences of those affected were an important basis for the data.
Over the years – or rather decades – we have continuously optimized and refined this data. Today, we offer one of the most detailed and accurate histamine tolerance lists in the world – based on scientific research and practical experience. As our data continues to evolve, we have programmed an app to make this data accessible to everyone.
Mostly compatible with histamine intolerance
- Cream cheese: young Gouda, cream cheese, butter cheese, mascarpone, mozzarella, ricotta
- Pasteurized milk (lactose-free milk can sometimes cause problems; the reason is unknown)
- Fresh meat (fresh, chilled, frozen) – some people have problems with pork
- Freshly caught fish (not tuna!)
- Fresh fruit: melon, blueberries, cranberries, lychee, mango, khaki, rhubarb, blueberries, apricots, apples
- Fresh vegetables: green salad, cabbage, beet, pumpkin, onion, radish, radish, Rapunzel, peppers, carrots, broccoli, potatoes, cucumber, leek, zucchini, sweetcorn, asparagus, garlic
- Cereals/supplements: rice, maize, spelt, quinoa, amaranth, oats, millet, chestnuts
- Pasta: Spelt, corn, rice noodles, corn-rice crispbread, rice cakes, bread (not sourdough bread)
- Milk substitutes: rice milk, oat milk, coconut milk (not soy milk)’
- all fresh fruit juices, all vegetable juices (except sauerkraut juice or fermented juices)
- Herbal teas
- Chicken eggs and quail eggs are well tolerated; it used to be thought that chicken eggs were not tolerated, but this is not true. Chicken egg white is only less well tolerated uncooked, cooked is usually unproblematic
- Vinegar: Alcohol vinegar, brandy vinegar, spirit vinegar, apple vinegar, vinegar essence – (balsamic vinegar and wine vinegars are usually not compatible)
Foods that are poorly tolerated
- Pickled/preserved foods
- Cheese: especially hard cheese – the older, i.e. the longer matured, the more biogenic amines
- Smoked meat, ham, salami …
- most fish products, especially canned fish
- Beans and pulses (especially chickpeas and soybeans, also peanuts; steamed green beans are better tolerated)
- Soy products (soy milk, soy cream, tofu, soy sauces …)
- Sauerkraut and everything fermented
- Ready meals
- Some types of fruit (bananas, pears, eggplants, oranges, kiwi …)
- Alcoholic drinks / fermented drinks; some wines are well tolerated
- Black tea
- Chocolate, cocoa – in larger quantities
- Balsamic vinegar, red wine vinegar, white wine vinegar
- Yeast / baker’s yeast / brewer’s yeast are well tolerated, but they convert histidine into histamine during fermentation and thus further increase the histamine level in the product (see below)
Histamine and food – some more in-depth information
Foods that release histamine (histamine liberators)
For a long time, certain plant-based foods were classified as histamine liberators – i.e. foods that are said to promote the release of the body’s own histamine. These include citrus fruits, nuts, tomatoes, strawberries, bananas and pineapple. However, current scientific findings are increasingly calling this hypothesis into question.
The main reason: many of these foods also contain biogenic amines, which can cause similar reactions in the body as histamine itself. There is no direct evidence to date that these foods actually release the body’s own histamine. Instead, experts suspect that individual intolerances or other substances in the food – such as salicylates or lectins – could be responsible for the symptoms.
Anyone suffering from histamine intolerance should rely less on the old liberator theory and instead test individual tolerances.
Diamine oxidase blocking foods – not tolerated
- Alcohol
- Cocoa
- black tea, green tea, mate tea
- Energy drinks
Special case: Wheat
Many sufferers report that wheat is poorly tolerated, whereas rye and spelt are well tolerated. This phenomenon has not yet been explained. Wheat can increase acid production in the stomach, which can trigger symptoms in patients with heartburn. This phenomenon may be the cause, i.e. the problem is not histamine, but heartburn. On the other hand, it could also be due to ATI, a substance that modern high-performance wheat produces more of than old varieties. It is also possible that this phenomenon is mostly observed with bread. The problem is then the yeast, which forms histamine when the dough is left to rise. So we don’t know what the problem is. It is therefore best to test it out and find out your own tolerance to wheat products.
Citric acid and histamine intolerance: science or myth?
The widespread assumption that citric acid (E 330) is problematic for histamine intolerance is based on speculation, not on proven scientific findings. Citric acid does not contain histamine, does not promote its release and, according to current knowledge, does not act as a histamine liberator. It is often used in highly processed foods, which can themselves be high in histamine – which is why symptoms are wrongly attributed to citric acid. There are also individual case reports linking intolerance to residues of the production organism Aspergillus niger, but scientific evidence is lacking. Anyone who experiences symptoms after consuming citric acid should consider individual intolerances or other ingredients as the cause. If in doubt, targeted nutritional advice can help.
You should definitely work out a precise diet with a nutrition professional (e.g. dietician)!
Sources and others
Jarisch, R.,2004: Ärztemagazin 08/2004, Histamin-Intoleranz
Jarisch, R. “Histaminunverträglichkeit”, Thieme Verlag TB 2nd edition
Schmutz Helmut (author); Abbot, G.; Lieners C.; Mayer, I.; et.al; “Nahrungsmittelunverträglichkeit (Histamin Intoleranz)”, Sachbuch, Wien 2006
Zechmann, M.; Masterman, G; “Erste Hilfe bei Fruktoseintoleranz, Laktoseintoleranz und Histaminintoleranz”, Berenkamp Verlag, 3rd edition 2014
nmidb.de and nmi-Portal (own studies)
Sánchez-Pérez, S. et al. Biogenic Amines in Plant-Origin Foods: Are they Frequently Underestimated in Low-Histamine Diets? Foods 7, 205 (2018).
Höhler, D. & Pallauf, J. Investigations on the influence of citric acid on mineral utilization in piglets using a corn-soy diet with and without Zn supplementation. J. Anim. Physiol. Anim. Nutr. 69, 133-142 (1993).
Kramer, M., Welt, T. & Fux, V. Complementary medicine basic genetics: histamine degradation. Z. Für Orthomolekulare Med. 22, 27-33 (2024).
Sweis, I. E. & Cressey, B. C. Potential role of the common food additive manufactured citric acid in eliciting significant inflammatory reactions contributing to serious disease states: A series of four case reports. Toxicol. Rep. 5, 808-812 (2018).
