The Insiders Guide To The

HISTAMINE
INTOLERANCE
FOOD LIST

Alison Vickery
Certified Health Coach

Now Includes An Optional1 Auto-Immune Paleo List

Copyright 2015 Alison Vickery
ISBN 978-0-9943454-7-9
All rights reserved. No part of this publication may be reproduced,
distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical
methods, without the prior written permission of the author, except
in the case of noncommercial uses permitted by copyright laws. For
permission requests, write to hello@alisonvickery.com.au.
Legal disclaimer. All information and material contained in this
publication is based on the authors personal experience and
provided for general information purposes only. The information and
material provided is not intended to diagnose or treat any condition
or symptom and its use is not intended to be a substitute for the
medical or professional advice of a physician. Please consult your
own doctor or healthcare provider to determine the best course of
treatment for you.The author is not responsible for any damages as
a result of the use of this information and material including without
limitation, personal injury, illness, wrongful death, or any other
personal or pecuniary loss.
Alison Vickery
25 Coogee Street, East Ballina, NSW, 2478 Australia
http://alisonvickery.com.au/

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INTRODUCTION
This book is based upon extensive scientific testing and individual client feedback. It is also
built as an editable pdf to help you customize your own bio-individual diet.
This is the second edition and I have now updated the list to provide an auto-immune paleo
option. Why? The auto-immune paleo diet excludes most common allergens or intolerances.
Other less common intolerances; are FODMaps, oxalates, salicylates, copper, goitrogens, and
not covered in this guide.

Get Tested
It is imperative to work with a health professional and not self-treat or self-diagnose.
Many functional health professionals will request both a three-day stool test with
parasitology and/or a SIBO test as a starting point.
A compromised gastro-intestinal tract is extremely common and may explain histamine
intolerance type symptoms. Testing provides for a more targeted intervention.

Elimination Diet
Elimination diets are a diagnostic tool not a life sentence.
The aim is to only temporarily eliminate, then systematically challenge, excluded foods so
that we can determine a bio-individual diet.
It is not to only eat low histamine foods. Nor is it to only eat high nutrient foods (that are not
nutritious but inflammatory to you) in the hope that they will heal you.
An elimination diet, done in a structure systematic way, only needs to be done once. Please
consider working with a health professional.

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THE HISTAMINE INTOLERANCE FOOD LIST
One of the biggest problems with coming up with a conclusive list is the quality of the food
being examined.
So before you even start to look at food lists, it is important to consider the quality, and
source of your food supply. Here are a few guidelines:
Avoid Artificial Ingredients:
Processed foods
Sprayed (Non-organic) foods
GMO foods
Eat Fresh Wholefoods:
Local and in-season
Just ripe (as amines increase with age) fruit and vegetables
Fish less than 12 hours from the catch
Meat hung for less than 1 2 weeks from processing.
If Cooking:
Steaming, boiling, poaching, marinaded, or oven-baked.
Cook under 200 degrees Celsius
Do not eat browned, barbequed, or charred foods.
If Storing Food:
Freeze on the day of purchase
Use within 1 month of freezing.
Whilst the quality of food is very important, histamines are also released by factors other
than foods. This list simply addresses foods.
Other food intolerances will add to the histamine load. This is because histamine is released
as part of the allergic reaction.
Finally, I believe it is also important to rule out other medical conditions prior to commencing
an elimination diet.
If you cannot eat more than a handful of foods and cannot introduce new foods then it is
important to obtain medical advice.

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 VEGETABLES
* Not On AIP Protocol
Low Medium High Very High Avoid
Alfalfa Avocado (Firm) Avocado (Soft) Pickled & All Processed
Artichoke Bamboo Broccoflower Preserved Foods:
Asparagus Vegetables: Not on AIP Protocol
Beet Greens Shoots Broccoli
Bok Choy Cabbage Broccolini Gherkin
Brussel Cauliflower (Rapini) Olives
Sprouts Onions
Celery Chinese Chard Pickles
Chicory Broccoli Collard Greens Sauerkraut
Choko Chives Kang Kong Truffles
Cucumber Endive Kohlrabi
Dandelion Beet Kvass
Leaves Kale Leek Kimchi
Fennel Radish Leaves Lettuce Pickles
Green Beans Mizuna (Prepack)
Lettuce Sea Vegetables &
(Unpackaged) Spring Onion Mushrooms
Snow Peas (Shallot) Mustard Algae:
Sugar Snap Chlorella
Greens
Peas Spirulina
Tatsoi Root Vegetables: Radicchio Seaweed
Turnip Greens Carrots Rocket Dulce
Watercress Celeriac (Arugula) Irish Moss
Zucchini
(Courgettes) Daikon Silver Beet Nori
All Fresh Herbs Eshallot Spinach Bladderwack
All Sprouts Onion Stinging Nettle Kelp
Radish Kombu
Root Vegetables: Wakame
Beetroot Starchy
Chestnuts Sea Lettuce
Vegetables:
Garlic Pumpkin
Jiacama Nightshades:*
Parsnip Not on AIP Protocol
Sweet Potato Capsicum (Bell
Swede
(Rutabagas) Pepper)
Turnip Cayenne
Water Chili Pepper
Chestnuts Eggplant
Yam Goji (Wolf)
Starchy Berry
Vegetables: Habanero
Butternut Jalapeno
Squash Paprika
Jerusalem Poblano
Artichoke Potatoes
Okra
Spaghetti Sweet Peppers
Squash Tobacco
Sweet Corn Tomatillo
Taro Tomato
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 FRUIT
* LIMITED TO 2 PIECES A DAY ON AIP PROTOCOL
Low Medium High Very High Avoid
Apple Avocado (Firm) Avocado (Ripe) Coconut, All Processed
Apricot Banana (Firm) Banana (Ripe) Desiccated, Foods:
Blackberries Coconut Flesh Figs (Fresh) Shredded Not on AIP Protocol
Blueberries (Fresh) Raspberry Dates
Boysenberries Cranberry Strawberry Grape
Cantaloupe Currants Plum
Cherry Citrus: Prune
Elderberries Grapefruit Raisin
Honeydew Kumquats Sultana
Melon Orange ALL Dried Fruit
Loquat Lemon
Lychee Lime
Mulberries Mandarin
Nashi Pear
(Asian) Tropical Fruits:
Nectarine Custard Apple
Peach Dragon-fruit
Pear Fejoa
Persimmon Guava
Plantain Jackfruit
Pomegranate Kiwifruit
Rhubarb Mango
Star Fruit Papaya
(Pawpaw)
Fruit Flours: Passion Fruit
Banana Flour Pineapple
Plantain Flour Watermelon
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 PROTEIN
* Not on AIP Protocol
Low Medium High Very High Avoid
Poultry Duck Beef (Aged) Fish (Not All Processed
(Without Skin): White Fish Pork Fresh) Foods:
Chicken (Fresh) Anchovy Cold Cuts
Goose Eggs:* Herring Fish Fingers
Quail Eggs:* Not on AIP Protocol Mackerel Hydrolyzed
Turkey Not on AIP Protocol Chicken Eggs Sardines Vegetable
Duck Eggs Goose Eggs Protein (HVP)
Beef (Unhung) Chicken Egg Non-White Fish Preserved Fish & Textures
Lamb (Yolks) (Fresh): Meat: Vegetable
Rabbit Tuna Bacon Protein (TVP)
Veal Cod Caviar
Salmon Dried (Jerky) All Soy:
Protein Powder:* Trout Ham Tempeh
Not on AIP Protocol Marlin Pastes Tofu
Colostrum Sashimi Salami
Hemp Protein Sauces
Whey Protein Shellfish: Smoked
Isolate Clam Supermarket
Whey Protein Scallops Meat
Concentrate Crayfish Tinned
Mussel Vacuum
Oyster Packed
Squid
Prawns
Crab
Lobster

Offal:
Brain
Liver
Heart
Kidneys
Sweetbreads
Tongue

Other:
Game
Kangaroo
Minced Meat
Roasted Chicken
Gravy
Poultry Skin
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID


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 GRAINS
* Not on AIP Protocol
Low Medium High Very High Avoid
Rice:* Baking Powder Yeast-Risen Not on AIP Protocol
Not on AIP Protocol Leaven Products (and/or with Bakers Yeast
Brown Rice (also check for preservatives Breadcrumbs
Rice Noodles preservatives and and artificial Carob
Rice Flour additives): additives)*: Wheat Germ*
Rice Cakes Not on AIP Protocol Not on AIP Protocol
Rice Crispies Biscuits Bagel
White Rice Flatbread Baguette
Matzo Bread
Gluten:* Scones Croissants
Not on AIP Protocol Crackers Crumpets
Barley English
Egg Pasta Muffins
Couscous Focaccia
Farro Pumpernickel
Durum Pita Bread
Bulgar Pizza Dough
Kamut Sour-dough
Noodles Toast
Oats
Pastry
Puff Pastry
Rye
Semolina
Wheat
Spelt
Wheat Bran

Gluten Free
Grains:
Not on AIP Protocol
Amaranth
Corn
Potato Starch
Millet
Polenta
Quinoa
Sago
Sorghum
Tapioca
Teff

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 FATS
* Not On AIP Protocol
Low Medium High Very High Avoid
Coconut Oil Coconut Animal Fat: Almond Oil Refined Oils:
Olive Oil Products: Chicken Fat Not on AIP Protocol
Red Palm Oil Coconut Cream Duck Fat Nut & Seed Oils:* Canola
Coconut Butter Lard Not on AIP Protocol Commercial
Dairy Fats*: Coconut Milk Suet Avocado Oil Mayonnaise
Not on AIP Protocol Tallow Sesame Oil & Salad
Butter Walnut Oil Dressings
Ghee Grape-seed
Margarine
Nut & Seed Oils*: Nutlex
Not on AIP Protocol Oils with Anti-
Hemp Oil oxidants or
Flax Oil Flavors
Macadamia Oil Peanut Oil
Safflower
Soybean
Sunflower
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 NUTS, SEEDS, BEANS, PEAS, LEGUMES
* Not On AIP Protocol
Low Medium High Very High Avoid
Seeds:* Nuts:* Nuts:* Nuts: Peanuts
Not on AIP Protocol Not on AIP Protocol Not on AIP Protocol Not on AIP Protocol Wheat Germ
Chia Cashew Nut Almond All Nut Butters,
Flax Coconut Flesh Brazil Roasted Nuts,
Hemp (Fresh) Hazel Meals, and
Linseed Macadamia Flours
Poppy Pecan Mixed Nuts
Sesame Pine Peanuts
All Other Pistachio Walnuts
Spices
Seeds:* Seeds:*
Not on AIP Protocol Not on AIP Protocol
Anise All Seed
Cinnamon Butters,
Cloves Roasted Seeds,
Cocoa Meals, and
Coffee Flours.
Coriander Buckwheat
Mustard Tahini
Nutmeg
Paprika Legumes, Peas, &
Pumpkin Beans:*
Sunflower Not on AIP Protocol
Adzuki Beans
Black Beans
Borlotti Beans
Broad Beans
Fava Beans
Garbanzo
Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pinto Beans
Soybeans
White Navy
Beans
Green Peas
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 DAIRY & MILK*
* Not On AIP Protocol
Low Medium High Very High Avoid
Not on AIP Protocol Fresh Cheeses:* Young Cheeses:* Not on AIP Protocol Processed Foods:
Butter Not on AIP Protocol Not on AIP Protocol All Other Not on AIP Protocol
Colostrum Cottage Cheddar Cheeses Condensed
Cows Milk Cheese Gruyere Commercial Milk
Ghee Quark Goats Yoghurt Milk Powder
Whey Protein Ricotta Mozzarella Raw Milk Processed
Concentrate Yoghurt Cheese Cheese
Whey Protein Cheese UHT Milk
Isolate Soy Milk
Milks:*
Not on AIP Protocol
Butter Milk
Goats Milk
Raw Milk

Bi-products:*
Not on AIP Protocol
Cream
Sour Cream
Yoghurt
(H/made)
including milk,
almond, &
coconut
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 BEVERAGES
* Not On AIP Protocol
Low Medium High Very High Avoid
Ginger Tea Club Soda Tonic Water Alcohol: Not on AIP Protocol
Fresh Herb Tea (Soda Water) Not on AIP Protocol Cola Drinks
Spring Water Fruit Juice Dried Tea & Beer, Larger, Energy Drinks
Tap Water Spring Water Coffee: Ale, Stout Flavored
(Sparkling) Black Tea Champagne Drinks
Chai Cider Fruit Juices
Green Tea Wine (White, Lemonade
Lemon Myrtle Red, Fruit,
Peppermint Sparkling)
Rosehip
Yerbe Matte Spirits
(Coloured):
Seeds:* Not on AIP Protocol
Not on AIP Protocol Brandy
Coffee Liquers
Cocoa Port
Scotch
Spirits Sherry
(Colourless):
Not on AIP Protocol
Gin
Rum
Sake
Vodka
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 SWEETENERS
*COMMON ALLERGEN NOT ON AIP PROTOCOL
Low Medium High Very High Avoid
Sparse Use Only: Not on AIP Protocol All Refined Sugar:
Raw Honey Cacao Not on AIP Protocol
Maple Syrup Carob Agarve Nectar
Chocolate Aspartame
Cocoa Powder Brown Rice
Licorice Syrup
Malt Extract Cane Sugar
Marzipan Caramel
White Coconut Sugar
Chocolate Corn Syrup
Equal
Golden Syrup
Icing Sugar
Malt Syrup
Molasses
Processed
Honey
Splenda
Stevia
White Sugar
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 OTHER
Low Medium High Very High Avoid
Baking Soda Baking Powder White and Vinegar Not on AIP Protocol
Citric Acid Galangal Black Pepper Nutritional Additives
Cream of Gelatin Yeast Carrageenan
Tartar Ginger Brewers Yeast Folic Acid
Himalayan Salt Green Pepper Gar Gum
Horseradish (Fresh) Commercial Iodine
Lemongrass Tamarind Sauces: Meat Extracts
Pectin Turmeric Coconut NSAIDs
Saffron Vanilla Aminos Preservatives
(Threads) (Extract) Fish Stock Cubes
Sea Salt Maggi Table Salt
Mustard (Iodonized)
Oyster Tomato Paste
Soy Vegetable
Tamari Stock (Carton)
Tandoori Yeast Extracts
Teriyaki
Wasabi
Worcestershire
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 Alison Vickery
is a board certified holistic health coach, who
specializes in helping women with histamine
intolerances, drug inflammation, and chronic
fatigue syndrome achieve good health and
wellbeing.
If you need help designing your own bio-
individual diet then I would be happy to help
you. You can schedule an appointment on my
website.

Follow Me On
http://alisonvickery.com.au/

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