Adopting a low histamine diet often means rethinking your vegetable choices. Some of our favorite vegetables, like tomatoes, spinach, and eggplant, might be off-limits due to their high histamine levels. However, there’s no need to despair—there are still plenty of delicious, low histamine vegetables to enjoy. Who knows? You might just find a new favorite among them.
In this guide, we’ll explore the diverse array of vegetables that you can include in your diet, even with histamine intolerance. We’ll provide a comprehensive list of low histamine vegetables and delve into the best ways to preserve them, whether fresh, frozen, canned, dried, or freeze-dried. Knowing how to choose and prepare these vegetables can make a world of difference in maintaining a balanced, enjoyable, and symptom-free diet.
Low Histamine Vegetables
All these vegetables listed below are featured on the ‘TLH YES List,’ making them suitable for individuals with histamine intolerance. They have a SIGHI rating of 0 and are widely recognized as safe by other reputable sources.
- Artichoke
- Asparagus
- Beet
- Bell Pepper
- Bok Choi
- Broccoli
- Cabbage
- Carrot
- Cauliflower
- Celery
- Corn
- Cucumber
- Endive
- Fennel
- Lettuce
- Napa Cabbage
- Parsnip
- Potato
- Pumpkin
- Radish
- Squash
- Sweet Potato
- White Onion
- Yam
- Zucchini
For all the advice I share here about which foods fall into the YES, NO, and MAYBE categories for a low histamine diet, I depend on the Swiss Interest Group Histamine Intolerance (SIGHI) histamine food compatibility list. This list is a widely trusted and respected resource, often referenced by many other histamine food guides.
Maybe Vegetables
The vegetables on the ‘TLH MAYBE’ list are moderately suitable for those with histamine intolerance. These vegetables have a SIGHI rating of 1. Sometimes, consuming these vegetables in small, infrequent amounts can be tolerated. You might experience mild symptoms, or perhaps none at all. It’s really about personal testing—introduce them slowly and see how your body responds to determine what you can comfortably tolerate. If you find that a particular vegetable is well-tolerated, you can then add it to your
Foods that are Histamine Liberators are indicated with an “(L)” after the food item. ‘YES’ list.
- Brussel Sprouts (L)
- Chard
- Green Beans
- Horseradish (L)
- Kohlrabi
- Leek
- Onion (L)
- Peas (L)
- Snow Peas
- Split Peas
High Histamine Vegetables
The ‘TLH NO’ list includes vegetables that are unsuitable for individuals with histamine intolerance (SIGHI levels 2 and 3). These vegetables are either high in histamine, promote histamine release, or act as DAO blockers. Regular consumption of these items is often linked with significant symptoms and poor tolerance, frequently leading to severe reactions.
- Algae (L)
- Beans (L)
- Chick Peas (L)
- Chili Peppers
- Eggplant
- Hot peppers
- Kelp (L)
- Lentils (L)
- Olives
- Pickles
- Pickled Vegetables
- Sauerkraut
- Seaweed (L)
- Soy Beans (L)
- Spinach
- Tomato
Best Vegetable Preservation Methods
FRESH – YES
As food ages, histamine levels can rise due to bacterial activity and enzymatic processes. In general, fresher foods tend to have lower histamine content.
FROZEN – YES
Freezing vegetables slows down enzyme activity and controls bacterial growth, which helps prevent the accumulation of new histamine. By freezing, you preserve the histamine levels present at the time of freezing, preventing any further increases. Therefore, vegetables that were low in histamine when frozen remain a great option for your diet.
CANNED – MAYBE
Canned vegetables often have higher levels of histamine compared to their fresh counterparts. This increase is due to the heating process used in canning, which can enhance the activity of natural enzymes in vegetables that contribute to histamine production. However, it’s important to note that canning also slows down bacterial spoilage, which can help control further histamine formation over time.
If the vegetable is low in histamine to begin with, it may still retain a low enough histamine level after canning to be well tolerated. To determine if a particular vegetable works for you, you will need to test your tolerance. If you find that you tolerate it well, you can confidently add it to your ‘YES’ list.
DRIED – MAYBE
Consuming dried vegetables on a low histamine diet can be challenging. The drying process can concentrate not only the natural flavors but also the histamine levels in the vegetables. Additionally, dried vegetables sometimes contain preservatives like sulfites and other additives, which can worsen histamine responses or trigger similar symptoms. When choosing dried vegetables, opt for those that are initially low in histamine and free from added preservatives.
To determine if a particular dried vegetable works for you, you will need to test your tolerance. If you find that you tolerate it well, you can confidently add it to your ‘YES’ list.
FREEZE-DRIED – MAYBE
Freeze drying is more effective at maintaining low histamine levels compared to traditional drying methods. The process involves first freezing the vegetables and then removing the water under low temperatures and pressure. This preserves the vegetables in a lightweight, nutrient-dense form without using high heat or potentially harmful additives. This method minimally impacts the natural enzymes and doesn’t promote histamine formation during preservation as much as heat-drying or canning might.
When consuming freeze-dried vegetables, start with those that are preservative-free and naturally low in histamine.
As with any MAYBE foods, introduce freeze-dried vegetables slowly and in small amounts to see how your body reacts before incorporating them regularly into your diet.
Recipes Featuring Low Histamine Vegetables
Got a low histamine vegetable and you are looking for a recipe for it. Check out some Truly Low Histamine recipes below.
Low Histamine Food List
For a complete list of foods high in histamine, foods low in histamine, and “maybe” foods that fall in between; check out my blog post LOW HISTAMINE DIET FOOD LIST MADE SIMPLE: KNOW YOUR FOODS
