Histamine Food List

Key Summary Points

Select fresh, whole foods. Any processing, particularly fermentation and curing, dramatically raises a food’s histamine levels. This is in part because as food gets processed or ages, histamine-making bacteria start to grow. Avoid anything canned, smoked, or dried. Instead stay with fresh foods (except for any that might trigger you, such as citrus or tomato).

Store food safely. As foods age, their histamine rises. You can slow down this process by storing foods in your fridge or freezer. When it comes to storing cheese, the lower the temperature, the better.
Get cooking. This gives you more control over the ingredients in food and how those ingredients are prepared and stored. Even cooking methods can impact histamine levels. For example, braising and steaming produce less histamine than grilling or barbecuing.

Sources:

https://www.factvsfitness.com/blogs/news/histamine-intolerance-food-list,
https://www.histamineintolerance.org.uk/about/the-food-diary/the-food-list/