The Insider’s Guide To The

HISTAMINE
INTOLERANCE
FOOD LIST

Alison Vickery
Certified Health Coach

Now Includes An Optional1 Auto-Immune Paleo List

Copyright © 2015 Alison Vickery
ISBN 978-0-9943454-7-9
All rights reserved. No part of this publication may be reproduced,
distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical
methods, without the prior written permission of the author, except
in the case of noncommercial uses permitted by copyright laws. For
permission requests, write to hello@alisonvickery.com.au.
Legal disclaimer. All information and material contained in this
publication is based on the author’s personal experience and
provided for general information purposes only. The information and
material provided is not intended to diagnose or treat any condition
or symptom and its use is not intended to be a substitute for the
medical or professional advice of a physician. Please consult your
own doctor or healthcare provider to determine the best course of
treatment for you.The author is not responsible for any damages as
a result of the use of this information and material including without
limitation, personal injury, illness, wrongful death, or any other
personal or pecuniary loss.
Alison Vickery
25 Coogee Street, East Ballina, NSW, 2478 Australia
http://alisonvickery.com.au/

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INTRODUCTION
This book is based upon extensive scientific testing and individual client feedback. It is also
built as an editable pdf to help you customize your own bio-individual diet.
This is the second edition and I have now updated the list to provide an auto-immune paleo
option. Why? The auto-immune paleo diet excludes most common allergens or intolerances.
Other less common intolerances; are FODMaps, oxalates, salicylates, copper, goitrogens, and
not covered in this guide.

Get Tested
It is imperative to work with a health professional and not self-treat or self-diagnose.
Many functional health professionals will request both a three-day stool test with
parasitology and/or a SIBO test as a starting point.
A compromised gastro-intestinal tract is extremely common and may explain histamine
intolerance type symptoms. Testing provides for a more targeted intervention.

Elimination Diet
Elimination diets are a diagnostic tool not a life sentence.
The aim is to only temporarily eliminate, then systematically challenge, excluded foods so
that we can determine a bio-individual diet.
It is not to only eat low histamine foods. Nor is it to only eat high nutrient foods (that are not
nutritious but inflammatory to you) in the hope that they will heal you.
An elimination diet, done in a structure systematic way, only needs to be done once. Please
consider working with a health professional.

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THE HISTAMINE INTOLERANCE FOOD LIST
One of the biggest problems with coming up with a conclusive list is the quality of the food
being examined.
So before you even start to look at food lists, it is important to consider the quality, and
source of your food supply. Here are a few guidelines:
Avoid Artificial Ingredients:
• Processed foods
• Sprayed (Non-organic) foods
• GMO foods
Eat Fresh Wholefoods:
• Local and in-season
• Just ripe (as amines increase with age) fruit and vegetables
• Fish less than 12 hours from the catch
• Meat hung for less than 1 – 2 weeks from processing.
If Cooking:
• Steaming, boiling, poaching, marinaded, or oven-baked.
• Cook under 200 degrees Celsius
• Do not eat browned, barbequed, or charred foods.
If Storing Food:
• Freeze on the day of purchase
• Use within 1 month of freezing.
Whilst the quality of food is very important, histamines are also released by factors other
than foods. This list simply addresses foods.
Other food intolerances will add to the histamine load. This is because histamine is released
as part of the allergic reaction.
Finally, I believe it is also important to rule out other medical conditions prior to commencing
an elimination diet.
If you cannot eat more than a handful of foods and cannot introduce new foods then it is
important to obtain medical advice.

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 VEGETABLES
* Not On AIP Protocol
Low Medium High Very High Avoid
……Alfalfa ……Avocado (Firm) ……Avocado (Soft) Pickled & All Processed
……Artichoke ……Bamboo ……Broccoflower Preserved Foods:
……Asparagus Vegetables: Not on AIP Protocol
……Beet Greens Shoots ……Broccoli
……Bok Choy ……Cabbage ……Broccolini ……Gherkin
……Brussel ……Cauliflower (Rapini) ……Olives
Sprouts ……Onions
……Celery ……Chinese ……Chard ……Pickles
……Chicory Broccoli ……Collard Greens ……Sauerkraut
……Choko ……Chives ……Kang Kong ……Truffles
……Cucumber ……Endive ……Kohlrabi
……Dandelion ……Beet Kvass
Leaves ……Kale ……Leek ……Kimchi
……Fennel ……Radish Leaves ……Lettuce ……Pickles
……Green Beans ……Mizuna (Prepack)
……Lettuce Sea Vegetables &
(Unpackaged) ……Spring Onion ……Mushrooms
……Snow Peas (Shallot) ……Mustard Algae:
……Sugar Snap ……Chlorella
Greens
Peas ……Spirulina
……Tatsoi Root Vegetables: ……Radicchio ……Seaweed
……Turnip Greens ……Carrots ……Rocket ……Dulce
……Watercress ……Celeriac (Arugula) ……Irish Moss
……Zucchini
(Courgettes) ……Daikon ……Silver Beet ……Nori
……All Fresh Herbs ……Eshallot ……Spinach ……Bladderwack
……All Sprouts ……Onion ……Stinging Nettle ……Kelp
……Radish ……Kombu
Root Vegetables: ……Wakame
……Beetroot Starchy
……Chestnuts ……Sea Lettuce
Vegetables:
……Garlic ……Pumpkin
……Jiacama Nightshades:*
……Parsnip Not on AIP Protocol
……Sweet Potato ……Capsicum (Bell
……Swede
(Rutabagas) Pepper)
……Turnip ……Cayenne
……Water ……Chili Pepper
Chestnuts ……Eggplant
……Yam ……Goji (Wolf)
Starchy Berry
Vegetables: ……Habanero
……Butternut ……Jalapeno
Squash ……Paprika
……Jerusalem ……Poblano
Artichoke ……Potatoes
……Okra
……Spaghetti ……Sweet Peppers
Squash ……Tobacco
……Sweet Corn ……Tomatillo
……Taro ……Tomato
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 FRUIT
* LIMITED TO 2 PIECES A DAY ON AIP PROTOCOL
Low Medium High Very High Avoid
……Apple ……Avocado (Firm) ……Avocado (Ripe) ……Coconut, All Processed
……Apricot ……Banana (Firm) ……Banana (Ripe) Desiccated, Foods:
……Blackberries ……Coconut Flesh ……Figs (Fresh) Shredded Not on AIP Protocol
……Blueberries (Fresh) ……Raspberry ……Dates
……Boysenberries ……Cranberry ……Strawberry ……Grape
……Cantaloupe ……Currants ……Plum
……Cherry Citrus: ……Prune
……Elderberries ……Grapefruit ……Raisin
……Honeydew ……Kumquats ……Sultana
Melon ……Orange ……ALL Dried Fruit
……Loquat ……Lemon
……Lychee ……Lime
……Mulberries ……Mandarin
……Nashi Pear
(Asian) Tropical Fruits:
……Nectarine ……Custard Apple
……Peach ……Dragon-fruit
……Pear ……Fejoa
……Persimmon ……Guava
……Plantain ……Jackfruit
……Pomegranate ……Kiwifruit
……Rhubarb ……Mango
……Star Fruit ……Papaya
(Pawpaw)
Fruit Flours: ……Passion Fruit
……Banana Flour ……Pineapple
……Plantain Flour ……Watermelon
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 PROTEIN
* Not on AIP Protocol
Low Medium High Very High Avoid
Poultry ……Duck ……Beef (Aged) ……Fish (Not All Processed
(Without Skin): ……White Fish ……Pork Fresh) Foods:
……Chicken (Fresh) ……Anchovy ……Cold Cuts
……Goose Eggs:* ……Herring ……Fish Fingers
……Quail Eggs:* Not on AIP Protocol ……Mackerel ……Hydrolyzed
……Turkey Not on AIP Protocol ……Chicken Eggs ……Sardines Vegetable
……Duck Eggs … … Goose Eggs Protein (HVP)
……Beef (Unhung) ……Chicken Egg Non-White Fish Preserved Fish & ……Textures
……Lamb (Yolks) (Fresh): Meat: Vegetable
……Rabbit ……Tuna ……Bacon Protein (TVP)
……Veal ……Cod ……Caviar
……Salmon ……Dried (Jerky) All Soy:
Protein Powder:* ……Trout ……Ham ……Tempeh
Not on AIP Protocol ……Marlin ……Pastes ……Tofu
……Colostrum ……Sashimi ……Salami
……Hemp Protein ……Sauces
……Whey Protein Shellfish: ……Smoked
Isolate … … Clam ……Supermarket
……Whey Protein ……Scallops Meat
Concentrate … … Crayfish ……Tinned
……Mussel ……Vacuum
……Oyster Packed
……Squid
……Prawns
……Crab
……Lobster

Offal:
……Brain
……Liver
……Heart
……Kidneys
……Sweetbreads
……Tongue

Other:
……Game
……Kangaroo
……Minced Meat
……Roasted Chicken
……Gravy
……Poultry Skin
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID


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 GRAINS
* Not on AIP Protocol
Low Medium High Very High Avoid
Rice:* Baking Powder Yeast-Risen Not on AIP Protocol
Not on AIP Protocol Leaven Products (and/or with ……Baker’s Yeast
……Brown Rice (also check for preservatives ……Breadcrumbs
……Rice Noodles preservatives and and artificial ……Carob
……Rice Flour additives): additives)*: ……Wheat Germ*
……Rice Cakes Not on AIP Protocol Not on AIP Protocol
……Rice Crispies ……Biscuits ……Bagel
……White Rice ……Flatbread ……Baguette
……Matzo ……Bread
Gluten:* ……Scones ……Croissants
Not on AIP Protocol ……Crackers ……Crumpets
……Barley ……English
……Egg Pasta Muffins
……Couscous ……Focaccia
……Farro ……Pumpernickel
……Durum ……Pita Bread
……Bulgar ……Pizza Dough
……Kamut ……Sour-dough
……Noodles ……Toast
……Oats
……Pastry
……Puff Pastry
……Rye
……Semolina
……Wheat
……Spelt
……Wheat Bran

Gluten Free
Grains:
Not on AIP Protocol
……Amaranth
……Corn
……Potato Starch
……Millet
……Polenta
……Quinoa
……Sago
……Sorghum
……Tapioca
……Teff

ELIMINATION DIET AVOID

LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 FATS
* Not On AIP Protocol
Low Medium High Very High Avoid
……Coconut Oil Coconut Animal Fat: ……Almond Oil Refined Oils:
……Olive Oil Products: ……Chicken Fat Not on AIP Protocol
……Red Palm Oil ……Coconut Cream ……Duck Fat Nut & Seed Oils:* ……Canola
……Coconut Butter ……Lard Not on AIP Protocol ……Commercial
Dairy Fats*: ……Coconut Milk ……Suet ……Avocado Oil Mayonnaise
Not on AIP Protocol ……Tallow ……Sesame Oil & Salad
……Butter ……Walnut Oil Dressings
……Ghee ……Grape-seed
……Margarine
Nut & Seed Oils*: ……Nutlex
Not on AIP Protocol ……Oils with Anti-
……Hemp Oil oxidants or
……Flax Oil Flavors
……Macadamia Oil ……Peanut Oil
……Safflower
……Soybean
……Sunflower
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 NUTS, SEEDS, BEANS, PEAS, LEGUMES
* Not On AIP Protocol
Low Medium High Very High Avoid
Seeds:* Nuts:* Nuts:* Nuts: ……Peanuts
Not on AIP Protocol Not on AIP Protocol Not on AIP Protocol Not on AIP Protocol ……Wheat Germ
……Chia ……Cashew Nut ……Almond ……All Nut Butters,
……Flax ……Coconut Flesh ……Brazil Roasted Nuts,
……Hemp (Fresh) ……Hazel Meals, and
……Linseed ……Macadamia Flours
……Poppy ……Pecan ……Mixed Nuts
……Sesame ……Pine ……Peanuts
……All Other ……Pistachio ……Walnuts
Spices
Seeds:* Seeds:*
Not on AIP Protocol Not on AIP Protocol
……Anise ……All Seed
……Cinnamon Butters,
……Cloves Roasted Seeds,
……Cocoa Meals, and
……Coffee Flours.
……Coriander ……Buckwheat
……Mustard ……Tahini
……Nutmeg
……Paprika Legumes, Peas, &
……Pumpkin Beans:*
……Sunflower Not on AIP Protocol
……Adzuki Beans
……Black Beans
……Borlotti Beans
……Broad Beans
……Fava Beans
……Garbanzo
Beans
……Kidney Beans
……Lentils
……Lima Beans
……Mung Beans
……Navy Beans
……Pinto Beans
……Soybeans
……White Navy
Beans
……Green Peas
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 DAIRY & MILK*
* Not On AIP Protocol
Low Medium High Very High Avoid
Not on AIP Protocol Fresh Cheeses:* Young Cheeses:* Not on AIP Protocol Processed Foods:
……Butter Not on AIP Protocol Not on AIP Protocol ……All Other Not on AIP Protocol
……Colostrum ……Cottage ……Cheddar Cheeses ……Condensed
……Cows Milk Cheese ……Gruyere ……Commercial Milk
……Ghee ……Quark ……Goats Yoghurt ……Milk Powder
……Whey Protein ……Ricotta ……Mozzarella ……Raw Milk ……Processed
Concentrate ……Yoghurt Cheese Cheese
……Whey Protein Cheese ……UHT Milk
Isolate ……Soy Milk
Milks:*
Not on AIP Protocol
……Butter Milk
……Goats Milk
……Raw Milk

Bi-products:*
Not on AIP Protocol
……Cream
……Sour Cream
……Yoghurt
(H/made)
including milk,
almond, &
coconut
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 BEVERAGES
* Not On AIP Protocol
Low Medium High Very High Avoid
……Ginger Tea ……Club Soda ……Tonic Water Alcohol: Not on AIP Protocol
……Fresh Herb Tea (Soda Water) Not on AIP Protocol ……Cola Drinks
……Spring Water ……Fruit Juice Dried Tea & ……Beer, Larger, ……Energy Drinks
……Tap Water ……Spring Water Coffee: Ale, Stout ……Flavored
(Sparkling) ……Black Tea ……Champagne Drinks
……Chai ……Cider ……Fruit Juices
……Green Tea ……Wine (White, ……Lemonade
……Lemon Myrtle Red, Fruit,
……Peppermint Sparkling)
……Rosehip
……Yerbe Matte Spirits
(Coloured):
Seeds:* Not on AIP Protocol
Not on AIP Protocol ……Brandy
……Coffee ……Liquers
……Cocoa ……Port
……Scotch
Spirits ……Sherry
(Colourless):
Not on AIP Protocol
……Gin
……Rum
……Sake
……Vodka
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 SWEETENERS
*COMMON ALLERGEN NOT ON AIP PROTOCOL
Low Medium High Very High Avoid
Sparse Use Only: Not on AIP Protocol All Refined Sugar:
……Raw Honey ……Cacao Not on AIP Protocol
……Maple Syrup ……Carob ……Agarve Nectar
……Chocolate ……Aspartame
……Cocoa Powder ……Brown Rice
……Licorice Syrup
……Malt Extract ……Cane Sugar
……Marzipan ……Caramel
……White ……Coconut Sugar
Chocolate ……Corn Syrup
……Equal
……Golden Syrup
……Icing Sugar
……Malt Syrup
……Molasses
……Processed
Honey
……Splenda
……Stevia
……White Sugar
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 OTHER
Low Medium High Very High Avoid
……Baking Soda ……Baking Powder ……White and ……Vinegar Not on AIP Protocol
……Citric Acid ……Galangal Black Pepper ……Nutritional ……Additives
……Cream of ……Gelatin Yeast ……Carrageenan
Tartar ……Ginger ……Brewer’s Yeast ……Folic Acid
……Himalayan Salt ……Green Pepper ……Gar Gum
……Horseradish (Fresh) Commercial ……Iodine
……Lemongrass ……Tamarind Sauces: ……Meat Extracts
……Pectin ……Turmeric ……Coconut ……NSAIDs
……Saffron ……Vanilla Aminos ……Preservatives
(Threads) (Extract) ……Fish ……Stock Cubes
……Sea Salt ……Maggi ……Table Salt
……Mustard (Iodonized)
……Oyster ……Tomato Paste
……Soy ……Vegetable
……Tamari Stock (Carton)
……Tandoori ……Yeast Extracts
……Teriyaki
……Wasabi
……Worcestershire
ELIMINATION DIET AVOID
LOW HISTAMINE DIET AVOID
MODERATE HISTAMINE DIET AVOID

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 Alison Vickery
is a board certified holistic health coach, who
specializes in helping women with histamine
intolerances, drug inflammation, and chronic
fatigue syndrome achieve good health and
wellbeing.
If you need help designing your own bio-
individual diet then I would be happy to help
you. You can schedule an appointment on my
website.

Follow Me On
http://alisonvickery.com.au/

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