Check the histamine load of your meal

Tick the foods you've eaten and we'll place them on the SIGHI 0–3 tolerance scale — the reference most low-histamine diets are built around. No account, no uploads, and nothing you pick leaves this page.

Read the full low-histamine food guide →

Ratings follow the SIGHI 0–3 tolerance scale. Built for self-awareness — not as medical advice.

Tick the foods you've eaten

Each food is rated on the SIGHI 0–3 tolerance scale — 0 means well tolerated, 3 means very poorly tolerated. Foods are grouped by type and tagged by risk; the high-risk groups open at the top, safer groups fold below. These are tolerance ratings, not measured amounts, and everyone's tolerance is different.
Freshness Histamine rises as food ages. Fresh or flash-frozen meats, just-caught or quickly thawed fish, and meals eaten promptly are far safer than leftovers or restaurant and prepared dishes. When in doubt, cook fresh and freeze extras right away.
About this list This covers about 65 of SIGHI's 300+ foods. If something isn't listed, treat unknown aged, fermented, or leftover items as higher risk until you learn how your body responds.

Understanding the SIGHI 0–3 scale

The SIGHI Food Compatibility List rates foods on a 0–3 tolerance scale, where 0 means "well tolerated" and 3 means "poorly tolerated" for many people managing histamine issues. It was developed by the Swiss Interest Group Histamine Intolerance (SIGHI) and is one of the most widely referenced low-histamine references. Our calculator borrows that familiar scale so the result feels intuitive if you have seen SIGHI tables before.

Two limits matter. The ratings are tolerance opinions, not lab measurements. SIGHI does not publish milligram values, and your own reaction can differ from the list. A food rated 0 is a reasonable starting point, not a guarantee for your body.

Freshness beats the list

Histamine is not a fixed property of a food — it is something foods accumulate as bacteria break down protein over time. Freshly cooked meat, just-thawed fish, and meals eaten promptly score far lower in practice than the same foods after a day in the fridge or a trip through a restaurant line. That is why the calculator also asks about freshness, and why we repeat it throughout the tool: cook fresh, freeze extras, reheat once.

What the score is not

This tool is a relative, ordinal estimate. It cannot tell you your DAO enzyme level, it cannot diagnose histamine intolerance, and it cannot replace a doctor or a registered dietitian. Use it to notice patterns — "this combination pushed me into the red" — and bring those notes to a professional. If symptoms are severe, unexplained, or include swelling or breathing difficulty, seek medical care rather than self-experimenting.

Frequently asked questions

Is this a medical device? No. It is an educational self-help tool built on a published tolerance scale.

Why are some foods missing? The full SIGHI list has 300+ foods; we include a curated, cross-checked subset of about 65 and treat anything unfamiliar as "assume higher risk until you learn otherwise."

Do you store what I select? No. Everything you tick stays in your browser; nothing is uploaded to a server.

© 2026 Histamine Checker. A self-help tool for personal awareness — not a medical service. Food ratings are based on the SIGHI food compatibility list.