Healing Nore

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Combined Histamine and No-Amylose Food List Histamines Low histamine Well tolerated, no symptoms expected Medium histamine Moderately compatible, minor symptoms, occasional consumption of small quantities often tolerated High histamine Incompatible, significant symptoms Very high Very poorly tolerated, severe symptoms Please note • Histamine food levels fluctuate depending on the food’s age and storage methods e.g. a food might be low in histamine to begin with but high histamine as it ages, and some storage methods such as freezing stop histamine development • Some foods may not have high histamine levels but contain compounds that provoke histamine release. This list takes this into account • Some foods are Diamine Oxidase (DAO) blockers, which cause histamine levels in the blood to rise. This list takes this into account • Some foods may contain oxalate (oxalic acid), an irritant that can trigger histamine release, thereby causing the same symptoms as histamine. This list takes this into account How to eat • It’s not possible to eliminate all histamines. The issue is one of threshold and everyone is different. The effect of histamines can be cumulative. Experiment • An unlimited amount of low histamine foods may be eaten • Add in moderate amounts of medium histamine foods and small amounts of high histamine foods, a different food every three days. Note your reactions, which can take up to several days to show. If they’re strong, return to previous histamine levels and try again later. If not, continue introducing one new food every three days Reduce histamines • Cut out or reduce canned, ripened, fermented foods and ready meals • Only buy and eat fresh products • Put foods immediately into the refrigerator, especially meat • Keep your food preparation area clean • Find your own histamine threshold, which may change over time • Learn to cook. It’s healthier, cheaper and fun

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Amylose This list is taken from Dr Ritchie Shoemaker’s website, Surviving Mold, and can be used to heal CIRS (mould illness) and possibly some other chronic inflammatory disease. No-amylose diet forbidden foods • • • • • • • •

Roots & tubers including white & sweet potatoes, beets, peanuts, carrots, & other vegetables that grow underground. The exception here is onions & garlic Bananas (the only forbidden fruit) Wheat & wheat-based products including bread, pasta, cakes, & cookies. Rice Oats Barley Rye Foods with added sugar, sucrose, corn syrup, or maltodextrin

No amylose diet allowed foods Allowed foods include basically anything that is not on the list of forbidden foods including • Corn • Onions • Garlic • All vegetables that grow above the ground including lettuce, tomatoes, beans of all types, peas, cucumbers, & celery • All fruits except bananas • Meat, fish, & poultry • Condiments (avoid low-fat varieties as they usually contain added sugar) • Spices • Eggs • Dairy (avoid sugar-laden products) • Nuts • Sunflower, pumpkin, & squash seeds

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Vegetables High Avocado

Low Artichoke

Medium Brussels Sprouts


Cabbage, savoy

Capsicum/Bell Pepper, hot*

Capsicum/Bell Pepper, sweet* Bok Choy Broccoli Cabbage, not savoy Cauliflower

Green Beans


Green Peas Green Split Peas Horseradish

Eggplant* Olives Pickles


Celery Chicory

Snow Peas Yellow Split Peas

Pumpkin, other than butternut Rocket Spinach

Cucumber Endive Fennel

Very High Fermented Vegetables Sauerkraut

Stinging Nettle Tomato* Pulses (beans, peas, dried legumes inlc lentils, chick peas, soy, kidney, broad) Sea Vegetables & Algae


Marrow Pak Choy Radish Sprouts, alfalfa, pea, broccoli, kale, radish, White Onion Zucchini/Courg ette Starchy Vegetables Artichoke Butternut Pumpkin Okra Spaghetti Squash Squash Sweet Corn * Deadly nightshades are a common allergen

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Off Limits Mushrooms & fungi Roots & tubers incl white & sweet potatoes, beets, carrots & other grown underground (except garlic, onions) Peanuts


Fruit High Avocado

Low Apple

Medium Coconut Flesh, fresh

Apricot Blackberry

Figs, fresh Mango

Custard Apple Dragon Fruit

Blackcurrant Blueberry Boysenberry Cherry Cranberry Dragon Fruit Gooseberry Grapes Loganberry Lychee PawPaw/Papaya Persimmon Pomegranate Passionfruit Quince Redcurrant Rockmelon/ Cantaloupe Star Fruit Tamarillo

Peach Pear Prune Plum Rhubarb Rosehip Watermelon Peach Pear Prune Plum

Fejoa Grapefruit Guava Kiwifruit Kumquat Lemon Lime Mandarin Papaya/Pawpaw Pineapple Raspberry Strawberry Lemon Lime Grapefruit Guava Kiwifruit

Very High Dried fruit, all incl apples, apricots, dates, figs, mango, sultanas, raisins, plums, prunes Lime Orange, incl peel/zest


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Off Limits Bananas


Protein High

Low Medium Meat, Poultry, Game, Offal, Smallgoods Beef, fresh Game Offal – brain, (unhung) liver, heart, kidneys, sweetbreads etc.

Chicken Duck Mince, freshly minced Quail Tongue, veal or beef Turkey Veal, fresh Ostrich Seafood Fish, freshly Caught or Frozen

Very High Cured or dried meat & fish – bacon, caviar, jerky, ham salami, sauces, tinned, sausages, smoked, tinned, vacuum packed

Venison Wild Meat, boar

Shellfish – bivalves (mussels, oysters, clams, scallops), crayfish, crab, prawns, squid, lobster



Crumbed, processed fish like fish fingers

Fish, not fresh e.g. on ice in store, smoked, tinned, sashimi Tuna

Other Egg Yolk

Egg White, Whole Egg

Quail’s Eggs Hemp Protein Whey Protein * Common allergen

Off Limits

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Soy* – Tofu, Tempeh, textured vegetable protein (TVP), hydrolysed vegetable protein (HVP), soy cheese


Herbs, Spices, Flavouring & Sauces Low Medium High Very High Spices, Sauces, Additives Caraway Apple Cider Cumin Broth, bone Vinegar Cardamom Curry Yeast Extract Cinnamon Mustard Vinegar, red wine, white wine, balsamic Cloves Paprika, hot Sauces – Soy, Fish, Tamari, Coconut Aminos, Teriyaki, Wasabi, Worcestershire, Oyster, XO, Hoisin, Chilli Coriander/Cilantro Pepper, black & white Fennel Many Food Additives incl Colourings Juniper Berries Nigella Nutmeg Paprika, sweet Star Anise Turmeric Lemongrass Saffron Herbs Basil Chives Fenugreek Mint Dill Oregano Garlic Parsley Rosemary Sage Thyme Horseradish Other Himalayan Rock Vanilla, Liquorice Salt unsweetened Sea Salt

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Off Limits

Commercial salt


Low Brazil nuts Chestnut

Medium Almond

Macadamia Pistachio

Hazelnut Pine Nut Almond Milk, home made Almond Milk Yoghurt, home made Coconut Flesh, fresh

Low Chia Psyllium Seed Husk Pumpkin Seeds

Medium Sesame

Nuts High

Seeds High

Very High Walnuts Coconut, desiccated, shredded, milk Cashew

Very High Tahini Flax Seeds

Fats Low Medium High Very High Butter, Butter, cultured unfermented Canola Oil* Sunflower Oil* Coconut Oil Lard Olive Oil Palm Oil Rape Seed Oil* Safflower Oil* * High Omega 56 oils are inflammatory and can cause inflammatory disease

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Off Limits Peanuts Marzipan

Off Limits

Off Limits


Low Amaranth (pseudo grain, not always well tolerated)


Starches High


Sweeteners High

Very High Buckwheat (pseudo grain)

Off Limits All grains contain amylose wheat (spelt, kamut, farro & durum, plus products like bulgar, semolina, couscous, wheatgerm), rye, barley, oats, rice, millet, sorghum, tapioca, teff Gluten wheat (spelt, kamut, farro & durum, plus products like bulgar, semolina, couscous, wheatgerm), rye, barley, oats

Very High

Off Limits Foods with added sugar, sucrose, corn syrup, maltodextrin, honey, coconut sugar, agave, molasses, rice malt syrup, caramel, Artificial sweeteners (causes same reaction as sugar), incl aspartame (Equal), Splenda, Xylitol

Quinoa (pseudo grain, not always well tolerated)

Sago Sweet Corn Polenta

Low Stevia (small amounts)

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Low Milk Cow’s Milk, pasteurised & UHT Ewe's milk, Sheep's Milk Goat’s Milk Raw Milk Cheese Cream cheeses, very young Curd Cheese Farmer’s Cheese


Dairy * High

Very High


Condensed Milk

Cow’s Milk, lactose free Milk Powder


Blue Cheese, mouldy cheese


Cheddar Cheese Cheese made from unpasteurised raw milk

Gouda, young

Hard Cheese, all well matured cheeses

Fontina, Gouda, Roquefort Cheeses Cheddar Cheese

Marscapone Cheese Mozarella Cheese

Off Limits

Cheese made from unpasteurised raw milk

Quark Cheese Ricotta Butter, Cream, Other Butter, Butter, cultured unfermented Cream Milk Kefir Whey Yoghurt, natural (varies by product) Sour Cream * Common allergen

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Low Water Mineral Water Tap Water Coffee, Tea Chamomile Tea Peppermint Tea

Rooibos Tea Sage Tea Verbena Tea


Beverages High

Very High

Off Limits

Spring Water

Coffee Green Tea Herbal Medicinal Teas

Black Tea

Mate Tea Stinging Nettle Tea

Alcohol Spirits, colourless – gin, vodka, sake, rum, schnapps Beer

Spirits, cloudy – brandy, rum, scotch, sherry, port Champagne, wine red, white, sweet

Other Almond Milk, home made

Broth, bone

Drinks with added sugar such as soft drinks, energy drinks Kombucha, commercial Rice Milk

Cacao drinks Orange Juice Tomato Juice Soy Milk* * Common allergen

Low Baking Soda, Bicarbonate of Soda

Medium E412 Guar Gum (not good for gut health)

Citric Acid Cream of Tartar

Other High Cacao


Very High Vinegar, red wine, white wine & balsamic

Soy Sauce

Xanthan Gum (not good for gut health) * Common allergens www.healingnore.com · E [email protected] © Nore Hoogstad 2018

Off Limits Food Additives*, incl benzoate, sulphites, nitrites, glutamate, food dyes, carrageenan E407,/E407a Iodine Pectin (poly saccharide) Yeast


Sources Dr Hyman website Histamine Intolerance Awareness website Is Food Making You Sick website Surviving Mold website Swiss Interest Group Histamine Intolerance website

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