Low Histamine Foods for Allergy Season Relief

If you find yourself sneezing, congested, itchy, or foggy during allergy season, it’s not just the pollen count—it might be your histamine load.

While histamine is a natural compound involved in your immune response, too much can lead to miserable symptoms. That’s where a low-histamine diet can help. Let’s explore how the right foods can help lighten your histamine burden and calm the storm during peak allergy months.

What Is Histamine, and Why Should You Care?

What is Histamine?

Histamine is a natural chemical made by your immune system. It plays an important role in helping your body:

• Fight off allergens (like pollen, dust, or pet dander)

• Regulate digestion (especially stomach acid production)

• Communicate with your brain (it’s also a neurotransmitter)

  
  

In short, histamine is like your body’s internal alarm system. When your immune system sees something it thinks is dangerous (even if it’s not), it releases histamine to respond.

Why Does Histamine Cause Allergy Symptoms?

When your body is exposed to allergens like pollen during seasonal changes, your immune system might overreact. This triggers a histamine release, which causes:

• Sneezing

• Runny nose

• Watery or itchy eyes

• Hives or skin irritation

• Post-nasal drip

• Congestion

It’s your body’s way of trying to “flush out” the allergen — but in people with allergies or histamine intolerance, the response is too strong.

Why Do Some People React More Than Others?

Some people naturally produce more histamine or don’t break it down efficiently. This can be due to:

• Genetics – Low levels of DAO, the main histamine-degrading enzyme

• Gut health issues – Like leaky gut, SIBO, or microbial imbalance

• Stress, poor sleep, or nutrient deficiencies – Especially vitamin C, B6, magnesium

• Certain foods – Aged, fermented, or processed foods increase histamine load

• Hormones – High estrogen levels can increase histamine and slow its breakdown

• Mold exposure – Triggers mast cell activation and increases histamine production

When your histamine “bucket” overflows, symptoms appear—even if you’re eating clean or on allergy meds.

High-Histamine Foods to Avoid

If you’re sensitive to histamine or flaring during allergy season, reduce or avoid:

Fermented & Aged Foods:

• Aged cheeses

• Yogurt

• Sauerkraut, kimchi

• Vinegar and vinegar-containing condiments

• Soy sauce, tamari, miso

• Kombucha

• Alcohol (especially wine and beer)

Cured or Processed Meats:

• Salami, pepperoni, bacon

• Deli meats

• Smoked fish

Certain Produce:

• Tomatoes

• Eggplant

• Spinach

• Avocados

• Strawberries

• Bananas

• Citrus fruits

• Dried fruits (raisins, apricots, etc.)

Miscellaneous:

• Chocolate

• Nuts (especially walnuts, cashews, peanuts)

• Shellfish

• Leftovers (histamine builds up over time)

What to Eat: Low-Histamine Foods That Calm, Not Trigger

Focus on fresh, minimally processed, and non-fermented foods. These help reduce your overall histamine burden:

Fresh Meats (cooked immediately)

• Chicken

• Turkey

• Freshly cooked grass-fed beef or lamb

Avoid aged, processed, or leftover meats.

Low-Histamine Vegetables (excluding tomatoes, spinach, eggplant)

• Zucchini

• Broccoli

• Carrots

• Cucumber

• Romaine, butter lettuce

Low-Histamine Fruits (non-citrus)

• Apples

• Pears

• Blueberries

• Watermelon

• Mango

Grains & Starches

• White or brown rice

• Quinoa

• Gluten-free oats

• Potatoes, sweet potatoes

Dairy Alternatives

• Coconut milk

• Rice milk (without additives)

• Almond milk (if tolerated)

Healthy Fats

• Olive oil

• Coconut oil

• Ghee

Herbs & Spices (avoid vinegar, chili powder, cinnamon)

• Basil

• Thyme

• Chives

• Oregano

DAO-Supporting Nutrients

Boosting the nutrients that help your body break down histamine is essential:

• Vitamin B6 (P5P): Turkey, chicken, sunflower seeds, bananas

• Vitamin C: Bell peppers, kiwi, blueberries, parsley

• Magnesium: Pumpkin seeds, spinach, avocado

• Zinc: Pumpkin seeds, lentils, chickpeas

• Copper: Mushrooms, sesame seeds, sunflower seeds

• Manganese: Pineapple, leafy greens, brown rice

• Omega-3s: Salmon, sardines, flax seeds, algae-based oils

Supplements to Consider

These can help during flare-ups or when histamine burden is high:

• Designs for Health – Quercetin Ascorbate

• Seeking Health – Histamine Digest

• Xymogen – HistDAO

• Designs for Health – HistaEze

• Seeking Health – Histamine X

A Note on Mold and Estrogen

Mold exposure is a hidden but powerful histamine trigger. It activates your immune system (especially mast cells), increases histamine, and contributes to brain fog, fatigue, and sinus issues.

Estrogen, especially in women, can increase histamine production and reduce breakdown by slowing DAO. Many women notice histamine symptoms worsen during ovulation or PMS—this is no coincidence. Addressing hormone balance can significantly improve histamine intolerance.

Final Thoughts

Reducing histamine-rich foods while increasing anti-inflammatory and DAO-supportive nutrients can naturally reduce allergy symptoms—especially when paired with gut healing and hormone support.

If you’ve been struggling with unexplained allergy-like symptoms, hives, skin issues, or food reactions, it may be time to look deeper at your histamine load, gut health, and hormone balance.

We can help. Schedule your FREE 15-Minute Appointment Today.

Featured Recipe: Sweet Potato & Quinoa Bowl with Quercetin-Rich Veggies

This delicious, easy-to-digest bowl is packed with low-histamine, anti-inflammatory ingredients that support immune balance and allergy relief.

Ingredients

• 1 medium sweet potato, peeled and cubed

• 1/2 cup quinoa, rinsed

• 1/2 cup chopped red onion

• 1/2 cup diced cucumber

• 1/2 cup chopped parsley

• 1 tbsp extra virgin olive oil

• 1/2 tsp ground turmeric

• Salt to taste

  
  

Instructions

1. Roast sweet potato cubes with a bit of olive oil at 400°F for 25–30 minutes.

2. Cook quinoa according to package directions (broth over water always taster).

3. Mix sweet potato, quinoa, red onion, cucumber, and parsley in a large bowl.

4. Whisk olive oil and turmeric; toss with the salad.

5. Add salt to taste. Serve warm or cold.

   
   

Why These Ingredients Work

Ingredient	Benefit
Sweet Potato	Rich in beta-carotene (vitamin A), supports mucosal lining and immune health.
Quinoa	A complete protein and naturally low in histamine.
Red Onion	Contains quercetin, a natural mast cell stabilizer.
Cucumber	Soothing, hydrating, and histamine-safe.
Parsley	High in vitamin C, helps degrade excess histamine.
Turmeric	Anti-inflammatory support via curcumin.
Olive Oil	Healthy fats for overall inflammation control.

Want help building a personalized low-histamine plan for allergy season? Let’s connect.

Scientific Support & References:

Maintz, L., & Novak, N. (2007). Histamine and histamine intolerance. The American Journal of Clinical Nutrition, 85(5), 1185–1196. https://doi.org/10.1093/ajcn/85.5.1185

Schwelberger, H. G. (2010). Histamine intolerance: a metabolic disease? Inflamm Res, 59(Suppl 2), S219–S221. https://doi.org/10.1007/s00011-010-0210-2 Izquierdo-Casas, J., &

Comas-Basté, O. et al. (2019). Low-histamine diet improves symptoms of patients with histamine intolerance. Frontiers in Nutrition, 6, 49. https://doi.org/10.3389/fnut.2019.00049