Protein

• Fresh meat and poultry are both naturally low in histamines. If you purchase frozen meat or chicken, make sure there are no preservatives, additives or dyes. Leftover meat or poultry should be stored in the freezer for future meals. Eggs, cooked plainly or as an addition to bread or pasta ingredients, are safe to eat while on a low histamine diet.
  
  

Produce

• Many fruits are low in histamines for you to enjoy. Eat only fresh or frozen fruits that have no additives. Some of the fruits suitable for a low histamine diet are apples, bananas, pears, figs and melons. Other choices include mangoes, grapes and lemons.
  
  Root vegetables such as potatoes, carrots, sweet potatoes and parsnips are all good choices for a low histamine diet. All natural fresh and frozen juices -- of the aforementioned produce -- are OK to consume.
  
  

Grains and Legumes

• Most varieties of legumes such as lentils, black beans and garbanzo beans fall into the low histamine food category. Check the labels of cereals to make sure no preservatives or additives are part of the ingredients. Pastas, barley, spelt and rice -- brown or white -- are low in histamines. All nuts, nut butters and seeds with no additives are safe to eat
  
  

Miscellaneous

• Herbs and spices including oregano, basil, rosemary, garlic, and onion powder are safe to season food. Sweeten your beverages or food with sugar, honey or maple syrup. Pure, pasteurized milk and ricotta cheese are acceptable on your low histamine diet. Good news -- you do not have to give up your morning coffee. An evening cocktail is OK with plain vodka, gin or white rum.
  
  

Foods To Avoid

• Avoid processed and smoked deli-meats. Fish and shellfish, though they possess many health benefits, are high in histamines. Avoid all fermented foods that contain vinegar such as pickles, sauerkraut, mustard and pickled vegetables. Baked goods made with yeast are not good choices, due to high histamine levels. Most prepared foods, that contain preservatives, flavorings and other additives are high in histamines.