What Foods Are Low in Histamines for Rhinitis?

October 13, 2025 •

4 min read

An estimated 1% to 3% of the population may have histamine intolerance, a condition where the body accumulates excess histamine and can cause allergy-like symptoms, including those associated with rhinitis. Adopting a low-histamine diet can be a key strategy for identifying trigger foods and finding relief from persistent nasal congestion and sneezing.

Quick Summary

A low-histamine diet focuses on fresh, unprocessed foods to help manage rhinitis symptoms caused by histamine intolerance. It involves avoiding fermented and aged products and prioritizing fresh ingredients to reduce the body's histamine load. This dietary approach can alleviate inflammation-related discomfort.

Key Points

Prioritize Freshness: Histamine content rises in foods as they age or spoil, making fresh, unprocessed ingredients the safest choice for a low-histamine diet.
Avoid Fermented and Aged Foods: Fermentation and aging significantly increase histamine levels, so avoid items like aged cheeses, cured meats, and pickled vegetables.
Choose Low-Histamine Fruits and Vegetables: Focus on options like apples, mangoes, broccoli, and carrots, while limiting known histamine-releasers such as citrus, spinach, and tomatoes.
Handle Proteins Properly: Cook fresh meat and fish immediately or freeze them promptly. Avoid leftovers to prevent histamine buildup.
Check Labels for Additives: Hidden preservatives, flavorings, and colorings in processed foods can trigger histamine release, so always read ingredient lists carefully.
Consider Supplements: Nutritional support with supplements like vitamin C, quercetin, or DAO enzymes may help manage histamine intolerance, but should be used under medical guidance.
Keep a Food Diary: A food journal is essential for tracking your symptoms and identifying specific triggers, which can vary from person to person.

Understanding Histamine Intolerance and Rhinitis

Histamine is a natural chemical in the body that plays a role in the immune system, but an excess can trigger inflammation and symptoms that mimic allergies, such as those related to rhinitis. Histamine intolerance occurs when the body lacks the enzyme diamine oxidase (DAO), which is responsible for breaking down histamine from food. When excess histamine builds up, it can trigger nasal congestion, sneezing, and other discomforts associated with rhinitis. Dietary changes are a primary way to manage this condition.

Low-Histamine Foods for Rhinitis Relief

Transitioning to a low-histamine diet prioritizes freshness and simple preparation to minimize the histamine content in your meals. The list below highlights a variety of foods that can be safely included in your diet to reduce your overall histamine load and potentially alleviate rhinitis symptoms.

Fresh Proteins

Histamine levels in animal proteins increase as they age, so freshness is paramount. Consider these options:

Freshly cooked meat: Chicken, beef, and pork should be prepared immediately after purchase or thawed quickly if frozen.
Flash-frozen fish: Look for fish that was individually quick-frozen shortly after being caught, such as cod, pollock, or trout.
Eggs: The yolk is generally considered low-histamine, though some sensitive individuals may need to avoid egg whites.

Fresh Fruits and Vegetables

Most fresh, non-citrus fruits and most fresh vegetables are considered low in histamine, with some key exceptions.

Low-histamine fruits: Apples, blueberries, mangoes, peaches, melons, and pears are excellent choices.
Low-histamine vegetables: Asparagus, broccoli, carrots, cauliflower, cucumbers, onions, bell peppers, and zucchini are safe options.
Foods to limit/avoid: Be mindful of tomatoes, spinach, eggplant, and avocado, which are higher in histamine. Citrus fruits like oranges and lemons are also often considered histamine-releasing.

Grains and Starches

For grains, focusing on unprocessed options is key. Many gluten-free alternatives are also naturally low in histamine.

Rice: All varieties of fresh rice are suitable.
Quinoa: A nutritious, gluten-free grain that is low-histamine.
Millet and Oats: These are well-tolerated options.
Pasta: Plain pasta is acceptable.
Potatoes and Sweet Potatoes: These starchy vegetables are a good source of energy.

Dairy and Dairy Alternatives

Fermented dairy products are high in histamine and should be avoided. Instead, focus on fresher, non-cultured options.

Fresh dairy: Pasteurized milk, butter, and cream are generally safe.
Uncultured cheeses: Fresh mozzarella, ricotta, cottage cheese, and cream cheese are typically low-histamine.
Dairy alternatives: Almond milk, coconut milk, and other plant-based milks without additives are good alternatives.

Fats and Oils

When cooking, simple and fresh oils are the best choice.

Olive oil: Extra virgin olive oil is a low-histamine option.
Coconut oil: This is another suitable cooking oil.

Herbs and Seasonings

Many fresh herbs and spices can add flavor without adding histamine. Simple seasonings are often best.

Herbs: Most fresh herbs like basil, oregano, and parsley are acceptable.
Basic seasonings: Salt, pepper, and garlic are safe for use.
Avoid: Pre-packaged seasoning mixes often contain hidden additives.

High-Histamine Foods and Preparation Matters

Histamine levels are influenced by food processing, fermentation, and aging. A simple rule is to opt for fresh over processed whenever possible. This table provides a quick reference for common food categories.


Food Category	Low-Histamine Options	High-Histamine Options to Avoid	Source(s)
Protein	Freshly cooked chicken, flash-frozen cod, eggs	Aged cheese, cured meats (salami, sausages), canned tuna, leftover meats	,,
Fermented Foods	N/A	Yogurt, kefir, sauerkraut, kombucha, pickles, soy sauce	,
Fruits	Apples, mangoes, melons, peaches, blueberries	Citrus fruits, strawberries, bananas, pineapple, raspberries, avocado	,,
Vegetables	Broccoli, carrots, cucumber, bell peppers, onions	Tomatoes, spinach, eggplant, canned goods	,
Beverages	Water, herbal teas (non-citrus), fresh juices from allowed fruits	Alcohol (wine, beer), coffee, black tea, energy drinks, sweetened sodas	,,

Practical Tips for a Low-Histamine Diet

To effectively implement a low-histamine diet for managing rhinitis, a systematic approach to food preparation and lifestyle adjustments is essential.

Meal Prep and Storage: Always cook with the freshest possible ingredients. Cooked meals, especially meat and fish, can increase in histamine over time. To handle leftovers, consider freezing cooked portions immediately after cooling to slow histamine buildup.
Ingredient Awareness: Read all food labels to avoid additives, preservatives (sulfites, benzoates), and artificial colorings, which can trigger histamine release.
Cooking Methods: Boiling, steaming, and quick pan-frying are preferable to slow-cooking or stewing, which can increase histamine levels over time.
Stress Management: High stress can increase histamine release. Incorporating relaxation techniques like meditation, yoga, or deep breathing can help reduce the body's overall histamine burden.
Supplement Support: Some individuals may benefit from supplements, such as vitamin C, which acts as a natural antihistamine, or quercetin, a flavonoid that helps stabilize mast cells. A DAO enzyme supplement taken before meals may also help break down dietary histamine. Always consult a healthcare provider before starting any supplement regimen.

Conclusion

For those with histamine intolerance contributing to rhinitis symptoms, a low-histamine diet can be a powerful tool for relief. By focusing on fresh, unprocessed foods and avoiding known histamine-rich culprits like aged cheeses, fermented products, and certain fruits and vegetables, you can significantly lower your body's histamine load. Starting with a short-term elimination phase and then carefully reintroducing foods is often the most effective approach. Partnering with a healthcare provider or a registered dietitian is crucial to ensure nutritional balance and long-term success with this dietary strategy.

For a detailed list of foods, the resource from Johns Hopkins Medicine offers valuable guidance.

Frequently Asked Questions

Histamine intolerance occurs when the body cannot effectively break down histamine, leading to an excess buildup. This can cause various allergy-like symptoms, including the nasal congestion, sneezing, and runny nose associated with rhinitis.

Yes, most fermented and aged foods, including aged cheese, yogurt, sauerkraut, and kombucha, contain high levels of histamine and should be avoided when following a low-histamine diet.

Yes, longer cooking times, such as slow-roasting or stewing, can increase histamine levels. Quick cooking methods like boiling, steaming, or flash-frying are preferable for sensitive individuals.

Good low-histamine protein sources include fresh chicken, freshly cooked beef or pork, and individually quick-frozen fish like cod or trout. Fresh eggs are also a safe option.

No, many fruits are low in histamine. Focus on apples, mangoes, melons, and peaches, and avoid known histamine-releasers like citrus fruits, strawberries, and bananas.

It is generally not recommended to eat leftovers, especially meat and fish, as histamine levels increase over time. If you must, freeze cooked food immediately and consume it within a few weeks.

Histamine intolerance symptoms can often mimic allergies, but they are not an immune system reaction. A trial elimination diet is often used to diagnose histamine intolerance, as there is no definitive test. Consulting a healthcare provider is essential for an accurate diagnosis.