Happy Histamines

Chicken

Turkey

Beef

Duck

Pork

Veal

Note: No tofu, no ground meat, no fake meats (impossible, beyond etc), no leftovers

Fish (freshly caught or frozen - not tuna)

Note: No shellfish, no leftovers

Egg yolks (no whites)

Quail Eggs

Oats (gluten free)

Potatoes (all kinds - keep in dark place. Avoid green points on potatoes)

Quinoa (gluten free)

Rice (all kinds.. fresh is better - no more than 12-24hrs old)

Rice Noodles (gluten free)

Sweet Potato

Gluten free baked goods (depends - must be gluten free)

Gluten free bread (avoid sourdough)

Note: No beans, lentils, chickpeas, no leftovers

FODMAP: No sweet corn

Artichokes

Red Bell Peppers (not green)

Bok Choi

Carrot

Cauliflower? -> check with nutritionist

Celery

Cucumber -> check with nutritionist

Green Beans

Peas -> check with nutritionist

Iceberg Lettuce

Parsnip

Pumpkin

Radish -> check with nutritionist

Rhubarb

Squashes

Zucchini

Note: No avocado, tomato, pickled/fermented things, mushrooms, corn, seaweed, spinach, or hot peppers

FODMAP: No Asparagus, Broccoli, Brussels Sprouts, Cabbage, Fennel, Garlic, Onions & Leeks

Blueberries

Coconut -> check with nutritionist

Cranberry

Figs -> check with nutritionist

Goji Berry -> check with nutritionist

Grapes

Melons (except watermelon)

Pomegranate -> check with nutritionist

Rhubarb

Note: No citrus fruits, strawberries, banana, grapefruit, raspberry, pineapple, or kiwis

FODMAP: No Apple, Apricot, Blackberry, Cherry, Mango, Nectarine, Peach, Pear, Plum, dried fruit

Lactose Free Milk

Vegan Butter

Whey

Oat Milk

Rice Milk

Note: No soy milk, no fermented dairy

FODMAP: No milk from cows/goats/sheep, no yogurt/ice cream/custard

Basil

Chives

Cilantro

Dill

Mint

Oregano

Parsley

Rosemary

Sage

Basically all oils (except walnut, avocado, and sunflower oil)

Chia

Pumpkin Seeds

Sesame

Almonds

Brazil Nuts

Cashews

Hazelnut

Macadamias

Pine Nuts

Pistachio

Note: No walnuts or peanuts

Agave nectar(small quantities)

Artificial Sweeteners (not ending in "-ol")

Caramel (small quantities)

Maple Syrup (small quantities)

Sugar (all kinds - in small quantities)

Caraway

Cardamom

Cinnamon

Cloves

Coriander

Vinegar (white & apple are okay... no wine or balsamic)

Fennel

Ginger

Nutmeg

Sweet Paprika

Poppy Seeds

Thyme

Vanilla Extract

Note: No pepper, soy sauce, mustard

FODMAP: No concentrated sweeteners (honey, corn syrup)

Histamine Free Wine

Herbal Teas

Coffee

Soda

Note: No black tea, chocolate milks, or regular wine

FODMAP: No fruit juice

Marzipan -> check with nutritionist

White Chocolate (vegan?) -> check with nutritionist

Note: No liquorice, brown chocolate

Feta? -> check with nutritionist (ok on low histamines)

Gouda? -> check with nutritionist (ok on low histamines)

Brie? -> check with nutritionist (ok on FODMAP)

Camembert? -> check with nutritionist (ok on FODMAP)

Mozzarella - > check with nutritionist (ok on low histamine)

Note: No cheddar, hard, or processed cheese

FODMAP: No soft cheeses (cottage, cream, mascarpone, ricotta)