Finding Balance: A Guide to What Foods Are High in Quercetin and Low Histamine?

November 1, 2025 •

4 min read

An estimated 10–100 mg of the flavonoid quercetin is consumed daily by the average person through various food sources, offering potent antioxidant and anti-inflammatory properties. For individuals navigating histamine sensitivities, understanding what foods are high in quercetin and low histamine? is key to supporting their health without triggering adverse reactions.

Quick Summary

This guide explores a variety of fruits, vegetables, and herbs that are naturally rich in quercetin while remaining low in histamine. It outlines a dietary approach for managing histamine intolerance and maximizing the benefits of this powerful flavonoid through fresh food choices and mindful preparation.

Key Points

Combine Quercetin and Low-Histamine Foods: Prioritize a diet that includes foods naturally high in quercetin, a flavonoid with mast-cell-stabilizing properties, while avoiding high-histamine and histamine-releasing items.
Choose Fresh Over Aged: Histamine levels increase as food ages, so focusing on fresh meat, fish, and produce is a fundamental principle of a low-histamine diet.
Embrace High-Quercetin Produce: Key fruits and vegetables include apples (with skin), blueberries, cherries, broccoli, kale, asparagus, and bell peppers.
Leverage Fresh Herbs: Enhance your meals with fresh herbs like parsley, chives, basil, dill, and oregano, which add flavor and quercetin without increasing histamine.
Be Mindful of High-Quercetin Exceptions: Some high-quercetin foods like capers and red onions may need to be tested for individual tolerance, as preparation or personal sensitivity can be a factor.
Prioritize Low-Histamine Cooking: To preserve quercetin and avoid increasing histamine, opt for raw or lightly cooked foods, and consider boiling over frying.
Personalize Your Diet: Individual tolerance to specific foods, even those typically considered low-histamine, can vary greatly. Listen to your body and adjust your diet as needed.

Understanding Quercetin and Histamine Intolerance

Quercetin is a type of plant-based pigment, or flavonoid, found in numerous fruits, vegetables, and grains. It is highly regarded for its antioxidant and anti-inflammatory effects and has been studied for its potential to inhibit the release of histamine from mast cells, which are immune cells involved in allergic responses. For this reason, quercetin is often discussed in the context of managing allergy symptoms and conditions like histamine intolerance and Mast Cell Activation Syndrome (MCAS).

Histamine intolerance (HIT) is a condition in which the body has difficulty breaking down histamine, a compound involved in immune responses. Unlike a food allergy, HIT is not a true allergy but rather a sign that the body has more histamine than it can handle. Symptoms can be wide-ranging and may include headaches, flushing, itching, digestive issues, and respiratory problems. The strategy for managing HIT often involves reducing the intake of high-histamine foods while focusing on nutrient-dense, low-histamine alternatives.

Combining a low-histamine diet with foods that are naturally high in quercetin offers a dual approach to symptom management. This dietary strategy aims to reduce the overall histamine load in the body while leveraging quercetin's mast-cell-stabilizing properties. However, it is crucial to remember that food lists for HIT can vary, and individual tolerance is unique. Freshness is also a key factor, as histamine levels increase as food ages.

Fruits High in Quercetin and Low Histamine

Many delicious fruits can be part of a low-histamine, high-quercetin diet. When selecting fruit, prioritize freshness and pay attention to how your body reacts, as some individuals may be sensitive to even typically low-histamine fruits. Organic options may contain more quercetin.

Apples: Especially with the skin on, apples are a great source of quercetin and are generally well-tolerated on a low-histamine diet.
Cherries: These contain both quercetin and vitamin C and are listed as low-histamine options.
Blueberries: A good source of quercetin, these berries are considered low in histamine, though some lists are more cautious.
Cranberries: These berries are an excellent choice for a low-histamine, high-quercetin diet.
Peaches: A safe, low-histamine fruit that provides quercetin.
Pears: Another generally well-tolerated option.

Vegetables and Herbs High in Quercetin and Low Histamine

Just like fruits, a variety of vegetables and herbs can boost quercetin intake without increasing histamine. Freshness is paramount, and it is best to cook vegetables lightly to retain their quercetin content.

Kale: This leafy green is a great source of quercetin.
Broccoli: A staple of healthy diets, broccoli is both a good source of quercetin and a low-histamine vegetable.
Asparagus: Whether raw or lightly cooked, asparagus contains quercetin.
Brussels Sprouts: These cruciferous vegetables are noted for their quercetin content.
Red and Green Bell Peppers: High in quercetin and low-histamine.
Fresh Herbs: Many herbs are beneficial, including parsley, chives, basil, dill, oregano, and thyme.
Onions: Raw red onions are particularly high in quercetin, but individual tolerance for onions can vary.
Capers: The most concentrated food source of quercetin, capers should be tested individually due to their fermentation process, which can introduce histamine.

Cooking Methods for Preserving Quercetin

The way you prepare your food can affect both its quercetin and histamine content. Studies suggest that certain cooking methods can reduce quercetin levels. For example, boiling foods may result in a loss of water-soluble quercetin. To maximize intake, it is recommended to eat some quercetin-rich foods raw, like red onions in a salad, or to use methods like light steaming or stir-frying. Conversely, boiling foods can decrease their histamine content compared to frying or grilling, which can increase it. A balanced approach is often needed.

Navigating a Low-Histamine, High-Quercetin Diet

While focusing on low-histamine, high-quercetin foods, it is equally important to be mindful of foods to avoid. This includes many fermented and aged foods that are notoriously high in histamine, such as sauerkraut, aged cheeses, and red wine. It is also essential to consume freshly prepared food, as histamine levels rise as food sits. Freezing leftovers immediately can help mitigate this. For a more complete resource on the scientific mechanisms behind quercetin's benefits for allergy and inflammation, you can explore the research available on the National Institutes of Health website at PMC6273625.

Comparison of High-Quercetin, Low-Histamine Foods vs. High-Histamine Foods


High-Quercetin, Low-Histamine Foods	High-Histamine Foods to Limit or Avoid
Fruits: Apples (with skin), Blueberries, Cherries, Cranberries, Peaches	Fruits: Bananas, Pineapple, Strawberries, Avocados, Citrus Fruits (for some)
Vegetables: Broccoli, Kale, Asparagus, Cabbage, Bell Peppers, Onions (adjust per tolerance)	Vegetables: Tomatoes, Spinach, Eggplant, Mushrooms
Protein: Freshly cooked meat (beef, poultry), Fresh fish (cod, trout), Egg yolks	Protein: Processed/cured meats, Aged cheese, Canned fish (tuna, sardines), Shellfish
Fats/Oils: Olive oil, Coconut oil	Fats/Oils: Nuts (except specific types), Aged/fermented condiments (vinegar, soy sauce)
Grains/Seeds: Buckwheat, Quinoa, Rice, Oats, Pumpkin seeds, Chia seeds	Grains/Seeds: Seeds (except tolerated types), Legumes (for some)
Drinks: Water, Herbal teas (nettle, green tea, elderflower)	Drinks: Alcohol (especially red wine, beer), Black tea, Coffee

Conclusion

For those seeking to manage histamine intolerance through diet, incorporating foods that are both high in quercetin and low in histamine is a promising strategy. By prioritizing fresh, whole foods like apples, berries, broccoli, kale, and fresh herbs, and being mindful of cooking methods, you can construct a nutrient-rich diet that supports your body's anti-inflammatory and immune functions. Individual sensitivities and tolerances must always be taken into account. Consulting a healthcare professional or registered dietitian is recommended to create a personalized plan that best suits your needs and circumstances. This focused nutritional approach can provide a natural way to mitigate symptoms and improve overall well-being.

Frequently Asked Questions

The main benefit is that quercetin is known to help stabilize mast cells, which are responsible for releasing histamine. By stabilizing these cells, quercetin can help reduce the body's overall histamine load and associated inflammatory symptoms.

Not all berries are universally low-histamine. While some, like blueberries and cranberries, are generally well-tolerated, fruits like strawberries and raspberries are often listed as high-histamine and may need to be avoided depending on your sensitivity.

Histamine is produced by bacteria during the aging and fermentation process. Therefore, fresh foods have a lower histamine content. Aged cheeses, cured meats, and fermented items like sauerkraut and kombucha are particularly high in histamine.

Yes, while red onions are a top source of quercetin, some individuals with severe histamine intolerance might find that even certain amounts of fresh onions can trigger symptoms. It's best to test your personal tolerance carefully.

Cooking can reduce quercetin content, so consuming some foods, like red onions, raw or lightly cooked is ideal to maximize intake. Boiling can also help decrease histamine levels in certain foods, while frying or grilling can increase them.

You can add raw red onions to salads, enjoy fresh berries with oatmeal, sprinkle parsley or chives on meals, and incorporate lightly cooked broccoli or asparagus into your weekly menu. Using fresh herbs is a great way to boost both flavor and quercetin.

A diet rich in these foods can significantly increase your quercetin intake. However, some individuals with high needs may still benefit from supplementation. It is best to consult with a healthcare provider to determine if a supplement is right for you.