Hay fever relief with a Low Histamine Diet.

Relentless sneezing, fatigue, itchy eyes, and nasal congestion? How about reducing all that a lot?

There are high histamine foods and histamine producing foods which can aggravate hay fever.

  • High histamine foods refer to those that naturally contain high levels of histamine.
  • Histamine producing foods are those that stimulate the body to release higher amounts of histamine.

They can exacerbate allergic reactions such as with hay fever. By adopting a low histamine diet, you may experience a sizeable reduction in symptoms. This evidence-based research that I have confirmed from my own clinical experimentation with hundreds of patients suffering hay fever symptoms.

This diet is a very useful part of a holistic approach to managing hay fever symptoms in most people.

Foods contributing to hay fever symptoms:

High Histamine Foods:

  1. Fermented dairy products (cheese, yogurt, kefir)
  2. Fermented vegetables (sauerkraut, pickles)
  3. Fermented soy products (tempeh, miso)
  4. Alcohol, caffeinated and fermented drinks (wine, beer, spirits, kombucha, kefir, energy drinks, coffee, tea)
  5. Smoked and cured meats (sausages, salami, bacon)
  6. Shellfish (prawn, crab, lobster)
  7. Canned and smoked fish (tuna, sardines)
  8. Spinach
  9. Tomatoes
  10. Citrus fruits (oranges, lemons, limes, grapefruits)
  11. Strawberries
  12. Pineapple
  13. Papaya
  14. All dried fruit
  15. Avocado
  16. Aubergine

Histamine Producing Foods:

  1. Alcohol (especially red wine and beer)
  2. Fermented foods (mentioned above)
  3. Aged cheeses (cheddar, blue cheese, Parmesan)
  4. Processed and cured meats
  5. Citrus fruits
  6. Tomatoes
  7. Soy sauce and Tamari sauce
  8. Fish sauce
  9. Vinegar
  10. Nuts (walnuts, cashews, peanuts)

While reducing the intake of high-histamine and histamine-producing foods can be helpful, it’s important to note that dietary triggers for hay fever can vary from person to person. Some people are be more sensitive to certain foods while others may not be affected at all. It can be useful to keep a food diary to track your individual reactions to different foods.

Additionally, incorporating foods with natural antihistamine properties and anti-inflammatory effects into your diet may help alleviate hay fever symptoms. Here are some foods to enjoy for reduced hay fever symptoms:

  1. Most fresh fruits and vegetables: Especially those rich in vitamin C (kiwi, bell peppers) and quercetin (onions, apples, berries).
  2. Omega-3 fatty acids: Found in fatty fish (salmon, mackerel) and flaxseeds, these can have anti-inflammatory effects.
  3. Freshly cooked meat, fish and eggs.
  4. Oils: coconut, olive, rapeseed.
  5. Herbal teas: Chamomile, nettle, fresh mint, fresh thyme.
  6. Turmeric: Known for its anti-inflammatory properties, turmeric can be added to meals or consumed as a supplement.
  7. Raw (local) honey: Consuming honey made from local flowers may help desensitize your body to local pollen.
  8. Grains: quinoa, buckwheat, rice, millet.

Recipe Ideas!!


  1. Quinoa Breakfast Bowl: Cook quinoa and top it with sliced banana, blueberries, and a drizzle of local honey.
  2. Vegetable Omelette: Whip up an omelette with low histamine vegetables such as spinach, zucchini, and bell peppers.
  3. Chia Pudding: Mix chia seeds with coconut milk, a touch of vanilla extract, and sweeten with a low histamine fruit like pear or mango.
  4. Buckwheat Pancakes: Make pancakes using buckwheat flour and serve with fresh berries and a dollop of coconut yogurt.
  5. Smoked Salmon Avocado Toast: Spread mashed avocado on gluten-free toast and top with smoked salmon and fresh dill.


  1. Quinoa Salad: Combine cooked quinoa, diced cucumber, cherry tomatoes, fresh herbs, and a lemon-olive oil dressing.
  2. Grilled Chicken Salad: Grill chicken breast and toss it with mixed greens, grated carrots, and a homemade low histamine dressing.
  3. Zucchini Noodles with Pesto: Spiralize zucchini into noodles and toss with homemade basil pesto and cherry tomatoes.
  4. Roasted Vegetable Wrap: Roast a variety of low histamine vegetables like eggplant, bell peppers, and carrots, and wrap them in a gluten-free wrap.
  5. Cauliflower Fried Rice: Use cauliflower rice as a base and stir-fry it with low histamine vegetables, such as bok choy, snow peas, and scallions.


  1. Baked Salmon with Steamed Vegetables: Bake a salmon fillet and serve it with steamed low histamine vegetables like broccoli and asparagus.
  2. Turkey Lettuce Wraps: Cook ground turkey with low histamine spices and serve it in lettuce cups with shredded carrots and cucumber.
  3. Ginger-Garlic Shrimp Stir-Fry: Sauté shrimp with ginger, garlic, and low histamine vegetables such as bell peppers, snap peas, and water chestnuts.
  4. Baked Chicken with Roasted Sweet Potatoes: Season chicken breasts with low histamine herbs and spices, and serve them with roasted sweet potatoes and a side of steamed greens.
  5. Quinoa Stuffed Bell Peppers: Fill bell peppers with a mixture of cooked quinoa, ground turkey, and low histamine vegetables, then bake until tender.

Snack Ideas:

  1. Sliced Cucumber with Hummus: Enjoy cucumber slices with homemade hummus made from low histamine ingredients.
  2. Rice Cakes with Almond Butter: Spread almond butter on rice cakes for a satisfying and low histamine snack.
  3. Fresh Fruit Salad: Combine low histamine fruits like melons, grapes, and pears for a refreshing snack.
  4. Roasted Pumpkin Seeds: Toss pumpkin seeds with a little olive oil and sea salt, then roast them until golden brown.
  5. Coconut Yogurt with Berries: Top a bowl of dairy-free coconut yogurt with a mix of fresh berries for a delicious and low histamine snack.

Remember to customize these recipes based on your specific food tolerances and preferences. It’s always a good idea to consult with a healthcare professional or registered dietitian for personalized advice on a low histamine diet.