June 30, 2017 12:26 pm

low histamine diet, gut health, alison vickery, health, Australlia

One of the challenges faced by people with histamine intolerance is removing high histamine ferments, but fortunately, a wide range of gut healthy foods are low in histamine.

Therefore, we do not need to eat sauerkraut to have a healthy gut.

Dietary Diversity

Dietary diversity is the single biggest driver of the health of our microbiome.

Moreover, polyphenols (often identified by the bright colour in foods, including quercetin and luteolin) combined with complex carbohydrates for fibre nourish the gut microbiome.

Specifically, they stimulate the growth of beneficial bacteria, inhibit pathogenic bacteria, increase species diversity, and improve blood sugar control.

Fortunately, these gut healthy foods are abundant in low-histamine options.

Over 50 Gut Healthy Foods That Are Low Histamine

My approach to rebuilding an antibiotic-decimated gut biome is to eat the following gut-healthy foods:

First, a whole food, minimally processed diet rich in fiber (we need 20 grams or more).

Additionally, emphasizing polyphenol-rich foods (the darker the color, the better!).

Furthermore, incorporating moderate fat (focusing on polyphenol-rich olive oil).

Finally, ensuring a rich variety (I aim for up to 40 different gut health foods a week).

Don’t know where to start? Here is a list of gut healthy foods that are low histamine to get you started:

histamine intolerance, gut healthy foods, polyphenols, alison vickery, health, Australia

Gut Health Foods Rich in Polyphenol

Firstly, the following gut healthy foods are rich in polyphenols:

Apricot, black elderberries, blackcurrants, blueberries, capers, peaches, pomegranate juice, red apples, and red or black mulberries.

Chicory, curly endive, purple, red or orange carrots, purple or orange-fleshed potatoes, red cabbage, red lettuce, red onion.

Basil, lemon verbena, marjoram, oregano, parsley, peppermint, rosemary, sage, thyme.

Olive oil.

Other Gut Healthy Foods:
Black or red rice, chestnuts, flaxseed meal, ginger, turmeric, whole grain rye bread (if not gluten-cross-reactive).

gut healthy foods FOS

Gut Healthy Foods Rich In Fructooligosaccharides (FOS)

Next, the following gut healthy foods are rich in the prebiotic FOS.

Asparagus, garlic, globe artichokes, Jerusalem artichokes, leeks, onions.

Gut Healthy Foods GOS

Gut Health Foods Rich in Galactooligosaccharides (GOS)

Then, the following gut healthy foods are rich in the prebiotic GOS.

Beetroot, cauliflower, fresh beans, red cabbage, rutabaga (swede), turnips.

Other Gut Healthy Foods:
Legumes, LSA mix, pumpkin seeds (pepitas), rye sourdough (not if gluten intolerated), sunflower seeds.

Other Gut Health Prebiotic Foods

Next, the following foods are gut healthy foods that are prebiotics:

Carrots, cassava, legumes (preferably purple, red, or orange), potatoes (cooked and cooled), sweet potato (preferably purple or orange).

Blackcurrants, green banana flour (uncooked – if cooked, it’s just starch!).

Other Gut Healthy Foods:
Brown rice, cashew nuts, raw cacao powder (1 tablespoon – if on a moderate threshold)


When we have histamine intolerance, we are tempted to eat only a few safe foods. However, this is not the solution.

Removing foods long-term alters our gut microbiome by dropping diversity and the beneficial microbes that feast on those foods.

The objective has to be to eat as diverse a diet as possible, including finding your histamine threshold while working on the underlying cause of histamine intolerance. 

Including a variety of gut healthy foods is essential to restoring health.

What if your symptoms were due to what you were not eating, not simply what you were?

You can learn more in my FREE Course, The Roadmap To Resolution of Histamine Intolerance and Mast Cell Activation.

Follow me on Instagram and Facebook to continue the conversation.

Additional Reading

Coman, Maria Magdalena, et al. “Polyphenol content and in vitro evaluation of antioxidant, antimicrobial and prebiotic properties of red fruit extracts.” European Food Research and Technology(2017): 1-11.

Zeevi, D., Korem, T., Zmora, N., Israeli, D., Rothschild, D., Weinberger, A., Ben-Yacov, O., Lador, D., Avnit-Sagi, T., Lotan-Pompan, M., et al. (2015). Cell 163, 1079–1094.

Tuohy, Kieran M., et al. “Up-regulating the human intestinal microbiome using whole plant foods, polyphenols, and/or fiber.” Journal of agricultural and food chemistry 60.36 (2012): 8776-8782.

Jones, Kathryn, and Yasmine Probst. “Role of dietary modification in alleviating chronic fatigue syndrome symptoms: a systematic review.” Australian and New Zealand Journal of Public Health (2017).

Hawrelak, J. A. “Prebiotics, Synbiotics, and Colonic Foods.” (2013).

Hanhineva, Kati, et al. “Impact of dietary polyphenols on carbohydrate metabolism.” International journal of molecular sciences 11.4 (2010): 1365-1402.

Leja, Maria, et al. “The content of phenolic compounds and radical scavenging activity varies with carrot origin and root color.” Plant foods for human nutrition 68.2 (2013): 163-170.

Ramdath, D. Dan, et al. “The glycemic index of pigmented potatoes are related to their polyphenol content.” Food & Function 5.5 (2014): 909-915.

Wu, G.D., Chen, J., Hoffmann, C., Bittinger, K., Chen, Y.Y., Keilbaugh, S.A., Bewtra, M., Knights, D., Walters, W.A., Knight, R., et al. (2011). Science 334, 105–108.