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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
Asparagus
Cabbage, savoy
Capsicum/Bell Pepper, hot*
Capsicum/Bell Pepper, sweet* Bok Choy Broccoli Cabbage, not savoy Cauliflower
Green Beans
Chilli
Green Peas Green Split Peas Horseradish
Eggplant* Olives Pickles
Onion
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
Lettuce
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
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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
Kumquat
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Off Limits Bananas
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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
Trout
Anchovies
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
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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
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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
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Low Amaranth (pseudo grain, not always well tolerated)
Medium
Starches High
Medium
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
Medium
Dairy * High
Very High
Buttermilk
Condensed Milk
Cow’s Milk, lactose free Milk Powder
Feta
Blue Cheese, mouldy cheese
Gruyere
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
Medium
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
Carob
Very High Vinegar, red wine, white wine & balsamic
Soy Sauce
Xanthan Gum (not good for gut health) * Common allergens www.healingnore.com · E
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Off Limits Food Additives*, incl benzoate, sulphites, nitrites, glutamate, food dyes, carrageenan E407,/E407a Iodine Pectin (poly saccharide) Yeast
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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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