High Histamine & High Lectin

Food Source Cheat Sheet

All information, content, and material are for informational purposes only and are not intended to serve as a substitute for the
consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
HIGH HISTAMINE FOOD SOURCES
HIGH HISTAMINE FOODS HISTAMINE LIBERATORS (help DAO BLOCKERS (block the
Spinach release histamine from other foods): DAO enzyme needed to break
Tomatoes Alcohol down histamine):
Sauerkraut Bananas Alcohol
Alcohol Most citrus fruits – kiwi, lemon, Black tea
Matured cheeses lime, pineapple, plums Energy drinks
Smoked or processed meat Strawberries Green tea
products Raspberries Mate tea
Ready meals Plums All Teas
Leftovers Prunes All drinks with flavor or spices
Leftover cooked meats Pineapple All carbonated drinks
All processed meats Peach
Smoked food Papaya
Non-Fresh Fish Orange
Anchovies, sardines, mackerel Nectarine
Shellfish Loganberry
Crustaceans (shrimp, lobster, crab) Cranberry
Beans and pulses – chickpeas, soy Cherry
beans, peanuts Apricot
Nuts (pistachio, cashews, smoked) Papaya
Sunflower seeds Pumpkin
Dried fruits: Apricots, raisins, Tomatoes
curants, prunes & sultanas Spinach
Anise Nuts (pistachio, cashews, smoked)
Cinnamon Dates
Cloves Cocoa and chocolate
Paprika Beans and pulses
Nutmeg Jams & Jellys
Curry, Chili powder Wheat germ
Seasoning packets with Bleached Flour
restrictions Yeast & all yeast products
Foods with spices Margarine
Pickled or canned foods Additives – benzoate, sulphites,
Vinegar nitrites, glutamate, food dyes
Vinegar containing Commercial pie, pastry and fillings.
foods/condiments Baking mixes
Soy sauce Pre-packaged rice and pasta ready
Teriyaki sauce meals
Salty snacks, sweets with
preservatives and artificial color
Wheat based products
Flavored syrup
Prepared dessert fillings
Prepared icings, frostings
Spreads with restricted ingredients
Cake decorations
Commercial sweets (candies)
 HIGH LECTIN FOOD SOURCES
REFINED STARCHY FOODS NUTS AND SEEDS SPROUTED GRAINS,
• Pasta • Pumpkin PSEUDOGRAINS AND
• Rice • Sunflower GRASSES
• Potatoes • Chia • Whole grains
• Potatoes chips • Peanuts • Wheat Einkorn
• Milk • Cashews • Wheat Kamut
• Bread • Oats
• Tortillas FRUITS/VEGGIES • Quinoa
• Pastry • All fruits (except in season • Rye
• Flours made from grains and fruit) • Bulgur
pseudo • Ripe Bananas • Brown rice
• Cookies • Zucchini • White rice
• Crackers • Pumpkins • Barley
• Cereal • Squashes • Buckwheat
• Sugar • Melons • Kashi
• Agave • Eggplants • Spelt
• Splenda • Goji berries • Corn
• SweetOne or • Corn products
sunett NutraSweet NON-SOUTHERN • Cornstarch
• Sweet n Low • Corn syrup
• Diet drinks
EUROPEAN
COW’S MILK PRODUCTS • Popcorn
• Maltodextrin • Wheatgrass
• Contain casein a-1 Yogurt
• Greek yogurt • Barley grass
VEGETABLES **GLUTEN CONTAINING
• Frozen yogurts
• Tomatoes FOODS**
• American Cheese
(unless peeled, deseeded)
• Ricotta
• Cucumbers OILS
• Cottage cheese
(unless peeled, deseeded) • Soy
• Kefir
• Peas • Grapeseed
• Casein protein powders
• Sugar snap peas • Corn
• Legumes • Peanut
• Green beans GRAIN OR SOYBEAN-FED
• Cottonseed
• Bell peppers FISH, SHELLFISH, POULTRY,
• Safflower
(unless peeled, deseeded) BEE, LAMB, AND PORK • Sunflower
• Chili peppers (Yes, you’re eating what your • Partially hydrogenated
(unless peeled, deseeded) meat eats!) vegetable or canola
• Chickpeas
• Soy
• Tofu
• Edamame MY TIPS TO HELP REDUCE OR NEUTRALIZE LECTINS:
• Soy protein • Soaking or boiling foods can help inactivate some of the lectins.
• Textured vegetable (Note: dry heat won’t inactivate lectins)
• All beans including sprouts • Getting sprouted versions of certain foods (or sprouted them yourself)
• All lentils can help reduce the amount of lectins in that food! Not all of these
foods can be sprouted. But you can buy many items such as sprouted
rice, sprouted oats, sprouted quinoa, sprouted sunflower seeds, etc at
some grocery stores or online!
Remember, High Histamine and High Lectin are two different food categories that can trigger an
inflammatory response in one’s body. But just focusing on eating them more in moderation can
be a great start for you! Don’t look at this list and think, “Well then what the heck can I eat?!”
There are so many delicious healthy food choices to choose from that are lower in lectins and
histamines. But, if had to choose only ONE of these categories to take into consideration, I would
prioritize consuming a low lectin diet! So, what are some of my favorite low lectin food options?

PREFERRED LOW LECTIN FOOD SOURCES

OILS SWEETENERS DAIRY PRODUCTS (sparingly)
• Algae oil • Stevia • A2 Milk
• Olive oil • Inulin • 1.oz cheese or 4.oz yogurt per day
• Coconut oil • Yacon • French/Italian butter
• Macadamia oil • Monk fruit • Ghee
• MCT oil • Erythritol • Goat butter
• Avocado oil • Xylitol • Goat cheese
• Perilla oil • Goat brie
• Walnut oil ICE CREAM • Goad and sheep kefir
• Red palm oil • Coconut • Sheep cheese (plain)
• Rice bran oil • Milk/Dairy Free frozen • Coconut yogurt
• Sesame oil dessert with 1 gram of sugar • Buffalo mozzarella
• Flavored cod liver oil (made from buffalo milk)
DARK CHOCOLATE
NUTS AND SEEDS • 72% or greater FISH (2 - 4 oz per day)
• (1⁄2 cup/day) Macadamia, • Any wild caught
Walnuts, Pecans, Pistachios, Pine FLOURS • White fish
nuts • Coconut • Freshwater bass
• Coconut • Almond • Alaskan salmon
• Coconut Cream Hazelnuts • Hazelnut • Canned tuna
• Chestnuts • Sesame • Alaskan halibut
• Flaxseeds • Chestnut • Hawaiian fish
• Hemp seeds • Cassava • Shrimp
• Sesame Seeds • Green Banana • Crab
• Hemp protein powder • Sweet potato • Lobster
• Psyllium • Tiger nut • Scallops
• Brazil nuts • Grape seed • Calamari/squid
• Arrowroot • Oysters
VINEGARS • Mussels
• ALL without added sugars • Sardines
FOODLES (in moderation)
• Anchovies
• Cappello’s fettuccine
FRUIT • Pasta Slim
• Avocado • Shirataki noodles
• Olives • Miracle noodles and
• All berries in season kanten pasta
• Miracle Rice
GRAINS
• Amaranth
• Wild Rice
PREFERRED LOW LECTIN FOOD SOURCES (CONT’D)
VEGETABLES RESISTANT STARCHES
• Cruciferous • Jerusalem artichokes (In moderation)
• Broccoli • Hearts of palm Cilantro • Siete brand tortillas
• Brussels sprouts • Okra • Bread and bagels made by
• Cauliflower • Asparagus Bakery Paleo Wraps made with
• Bok choy • Garlic coconut flour
• Napa cabbage • Leafy greens • Paleo coconut flakes cereal
• Chinese cabbage • Romaine • Green plantains
• Swiss chard • Red and green leaf lettuce • Green bananas
• Arugula • Kohlrabi • Cassava
• Watercress • Mesclun • Sweet potatoes or yams
• Collards • Spinach • Rutabaga
• Kale • Endive • Parsnips
• Green and Red cabbage • Dandelion greens • Yucca
• Radicchio • Butter lettuce • Taro roots
• Raw sauerkraut Kimchi • Fennel • Turnips
• Nopales cactus • Escarole • Tiger nuts
• Celery • Mustard greens
• Onions • Mizuna PASTURED-RAISED POULTRY
• Leeks • Parsley (avoid farm-raised)
• Chives • Basil • Chicken
• Scallions • Mint • Turkey
• Chicory • Purslane • Ostrich
• Carrots • Perilla • Pastured or omega 3 eggs
• Carrot greens • Algae (max 4 yolks daily or 1 egg white)
• Artichokes • Seaweed • Duck
• Beets • Sea vegetables • Goose
• Radishes • Mushrooms • Quail
• Daikon radishes • Dove Grouse

MEAT (Grass fed and grass finished) PLANT BASED MEATS

• Bison Non GMO & Organic when possible
• Wild game (consume n moderation)
• Venison Boar • Quorn
• Elk • Hemp tofu
• Pork (once per week) • Hilary’s root
• Lamb • Veggie burger
• Beef (once per week) • Tempeh (grain free only)
• Prosciutto

Resources:
https://www.ncbi.nlm.nih.gov/pubmed/11474896
https://www.ncbi.nlm.nih.gov/pubmed/17497874
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951542/
https://www.ncbi.nlm.nih.gov/pubmed/25328202
https://www.ncbi.nlm.nih.gov/pubmed/24915317
Here are a few of the next steps you can take
to continue your health journey!

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