List of Histamine Rich Foods

It is generally well accepted among the community that it is preferable to avoid histamine rich foods because they tend to cause flare-ups.  Histamine have put up a pretty good list of foods and substances containing histamine and it feels pretty complete.

The golden rule for histamine is that the longer food is stored or left to mature, the greater its histamine content and the more problematic it can be. For example, fresh meat contains very little histamine, but processed meat (salami, ham, bacon, etc.) contains a high level of histamine. The same goes for fresh fish Vs. processed / marinated fish.

Here’s the list:

  • Alcohol, particularly red wine and champagne. Also white wine and beer.
  • Aged, smoked, canned fish and fish sauces. Tuna fish, mackerel, sardines, anchovy, herring, catfish, salmon.
  • Pizza
  • Smoked and processed meats such as salami, ham, bratwurst and bacon
  • Sauerkraut
  • Certain vegetables: tomato, spinach, eggplant, avocado, mushrooms and canned vegetables as well as commercially prepared salads
  • Certain fruits: strawberries, bananas, papayas, kiwi, pineapple, mango, tangerines, grapefruits, red prunes, pea
  • Red wine vinegar, balsamic vinegar
  • Soy sauce
  • Cheese
  • Mustard
  • Ketchup
  • Sunflower seeds
  • Chocolate/cocoa
  • Coffee, black tea
  • Some fruits: citrus, bananas, strawberries, red prunes, pears, kiwi, raspberries, papaya
  • Bread and confectionery made with yeast
  • Peanuts, cashews, walnuts

The great thing about this list is that if you put it side by side with common foods to avoid rosacea flare-ups, a lot of elements are in both lists, confirming the assumption that people with rosacea should avoid histamine rich foods.

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