A quick way to check which foods are high or low in histamine. Every item below is rated on the SIGHI 0–3 scale — filter by category, risk level, or search a food.
Ratings follow the SIGHI food compatibility list: 0 = no restriction, 3 = avoid (especially during a strict elimination phase). Individual tolerance varies.
| Food | Category | Level | Note |
|---|
Source: SIGHI food compatibility list (Swiss Interest Group Histamine Intolerance). This is a reference map, not medical advice.
Histamine is a natural compound in many foods, and your body usually breaks it down with an enzyme called DAO (diamine oxidase). With histamine intolerance, histamine from food builds up faster than it can be cleared. The catch: the histamine level in a food isn't fixed — it climbs with fermentation, aging, curing, and spoilage, and drops when food is very fresh or frozen quickly.
To make this practical, the SIGHI food compatibility list rates foods on a 0–3 scale:
Use the filter above to check a food in seconds. Treat the result as a starting map, not a verdict — your own tolerance is the final word.
The good news: a low-histamine diet is not empty. Well-tolerated staples include fresh meats, many vegetables (carrot, potato, cucumber, lettuce, zucchini, pumpkin), most fruits (apple, pear, blueberry, grapes), butter, olive oil, and plain water.
Build meals around these and you still eat varied, satisfying food. For a ready-made structure, see the 7-day meal plan. One tip: rotate safe foods so you don't lean on the same three things every day — variety lowers the chance of silently overdoing any single item.
Histamine is produced by bacteria, so time is the enemy. A fish that is "level 1" at the dock can become "level 3" after sitting in a warm truck for hours. Three rules of thumb:
This is the same "bucket" idea from the symptoms page: fresh food adds less to your total histamine load, so the bucket overflows less often.
Packaged food hides histamine boosters. When scanning a label, watch for:
None of this means you must eat only raw food — it means reading once, then knowing your safe brands.
Aged, cured, fermented, and spoiled items top the list: aged cheese, canned fish (sardines, anchovies, tuna), cured meats (salami, bacon), soy sauce, vinegar, wine, and beer. Leftovers also climb as they sit in the fridge.
Freezing stops bacterial growth, so food frozen fresh (fish, meat, some fruit and vegetables) stays lower than the same item kept refrigerated for days. Avoid pre-made frozen meals with sauces, which may contain aged ingredients.
It's best to limit them. Histamine rises in refrigerated leftovers, so fresh-cooked is safer. If you do keep extras, freeze portions immediately rather than leaving them in the fridge for later reheating.
Carrot, potato, cucumber, lettuce, zucchini, pumpkin, sweet potato, onion, and garlic are generally well tolerated (level 0–1). Spinach, tomato, eggplant, and avocado sit higher (level 2) for some people.
No. A food allergy is an immune reaction to a specific protein and can be severe. Histamine intolerance is usually a buildup problem — too much histamine relative to what your body clears. See the symptoms page for the full comparison.
This page is for educational purposes only and is not medical advice. It does not diagnose, treat, or prevent any condition. Food ratings follow the SIGHI food compatibility list and individual tolerance varies widely. Always consult a qualified healthcare provider or registered dietitian before changing your diet.
© 2026 Histamine Checker. A self-help tool for personal awareness — not a medical service. Food ratings are based on the SIGHI food compatibility list.