Low Histamine AND Low Oxalate FOOD LIST with Printable (2022)

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

This post provides a combined Low Histamine AND Low Oxalate food list, with a printable — for easy cooking and grocery shopping.

I created this list in part for myself, because it makes recipe creating so much easier — to have low histamine AND low oxalate foods listed in the same place.

Additionally, I have used the (L) sign to indicate which foods may be high in lectins.

Whether you use this list to cook or grocery shop, find the printable for your reference here. Or pin the image below.

You can find a Low-Histamine and Lectin-free Combined Food List and printable here.

Low Histamine AND Low Oxalate FOOD LIST with Printable (1)

(Video) ANTI-INFLAMMATORY FOODS | what I eat every week

The role of Vitamin B1

Certain dietary deficiencies likely cause or contribute to histamine intolerance and oxalate sensitivity. It may be that the Western diet, high in white flour and white rice-based carbohydrates, causes a thiamine (B1) deficiency. (source)

If problems with histamines and oxalates are a warning sign of a nutrient-deficient diet (or impaired digestion of nutrients), it’s helpful in our conversation to include information about:

  1. foods that further deplete B1
  2. and foods that are high in B1.

So, below in our food lists, I’ve added notes about B1. Please consider eating foods high in B1, talk to your doctor about supplementing and avoid foods that deplete B1.

Ironically, sulfur-rich foods have also been implicated in depleting B1. So while a nutrient-dense diet usually espouses many sulfuric foods (like cruciferous vegetables), I personally believe these vegetables can impede detox pathways. It may be best to avoid them while trying to heal from oxalate and histamine issues. (source and source)

Many sulphur-rich supplements also deplete the body of B1.

Polyphenols in plants can also deplete dietary B1. You can eat sources of B1 and polyphenols in separate meals to avoid this. (source)

Low Histamine AND Low Oxalate Gluten-free Grains

  • Rice, white (L) (Avoid white rice products unless conscientious of thiamine deficiency. I.e. can supplement with B1, eat allowed beans, sunflower seeds in moderation etc.)
  • Sorghum, Popped only – (A very small amount may be fine for lower oxalate, about 1/2 cup.)

Low Histamine AND Low Oxalate Vegetables

  • Arugula (sulfuric: may deplete B1)
  • Asparagus (possibly medium oxalate; B1 source)
  • Basil
  • Bok choy (sulfuric: may deplete B1)
  • Broccoli (possibly medium oxalate, sulfuric: may deplete B1)
  • Brussels sprouts (possibly medium oxalate, sulfuric: may deplete B1)
  • Butter lettuce
  • Butternut squash (L)
  • Carrots (possibly medium oxalate; B1 source)
  • Cauliflower (sulfuric: may deplete B1)
  • Celery
  • Chinese cabbage(sulfuric: may deplete B1)
  • Chives
  • Cilantro
  • Collards(sulfuric: may deplete B1)
  • Cucumber (L, peel and de-seed to reduce) (B1 source)
  • Daikon radishes (sulfuric: may deplete B1)
  • Dandelion greens
  • Endive (possibly medium oxalate)
  • Escarole
  • Fennel (possibly medium oxalate)
  • Garlic(sulfuric: may deplete B1)
  • Green and Red cabbage(sulfuric: may deplete B1)
  • Kale– Lacinato or Dinosaur(sulfuric: may deplete B1)
  • Kohlrabi (sulfuric: may deplete B1)
  • Leafy greens (some are sulfuric: may deplete B1; does not include spinach or Swiss chard which are very high oxalate)
  • Leeks (possibly medium oxalate)
  • Mesclun
  • Mint
  • Mizuna
  • Mustardgreens(sulfuric: may deplete B1)
  • Napa cabbage(sulfuric: may deplete B1)
  • Onions (red onions possibly medium oxalate; sulfuric: may deplete B1)
  • Parsley, flat
  • Parsley Root
  • Peppers (L) (possibly medium oxalate)
  • Radishes (sulfuric: may deplete B1)
  • Red and green leaf lettuce
  • Romaine
  • Rutabaga (sulfuric: may deplete B1)
  • Scallions
  • Squash, Winter
  • Summer Squash (L, peel and de-seed to reduce) (B1 source)
  • Turnip (sulfuric: may deplete B1)
  • Watercress (sulfuric: may deplete B1)

Low Histamine AND Low Oxalate FOOD LIST with Printable (2)

(Video) Low Histamine Diets for MCAS and Long COVID Patients

Low Histamine AND Low Oxalate Fruits

Most fruits contain lectins. So if you’re also avoiding lectins, you may wish to avoid all fruit to start and then gradually increase the fruits below that don’t have the (L) sign. Out of season fruits and high-sugar tropical fruits are also best to avoid.

  • Apple (Braeburn and Macintosh possibly medium oxalate.) (Peeled for low-lectin)
  • Apricot – fresh (L)
  • Blueberry
  • Cherry (L) (possibly medium oxalate when dried)
  • Coconut
  • Cranberries (L)
  • Currant, fresh (L)
  • Cantaloupe (L) (possibly medium oxalate)
  • Dates (possibly medium oxalate, plus very high in sugar, so limit these)
  • Figs (possibly medium oxalate)
  • Honeydew (L)
  • Lemon – (limit quantities, not always tolerated during elimination)
  • Lime – (limit quantities, not always tolerated during elimination)
  • Mango (L)
  • Nectarine (L)
  • Peach (L)
  • Pear (L)
  • Watermelon (L) (sulfuric: may deplete B1)

Low Histamine AND Low Oxalate Meat & Eggs

If you’re also avoiding lectins, be extra sure to choose pasture-raised meats.

  • Chicken
  • Duck
  • Eggs (avoid raw egg white)
  • Goose
  • Lamb
  • Ostrich
  • Pork
  • Quail
  • Rabbit
  • Salmon, only if very fresh
  • Turkey

Note: Beef and Buffalo are usually high histamine foods because the meat is aged before butchering. If you can access un-aged beef or bison that are slaughtered, butchered and frozen quickly, the meat is low histamine.

Low Histamine AND Low Oxalate FOOD LIST with Printable (3)

Low Histamine AND Low Oxalate Beans/Legumes

Because beans are an excellent source of B1 and fiber, I think it’s ideal to introduce them as soon as they’re tolerated. Beans absorb toxins and may produce detox symptoms when you first introduce them to your diet.

  • Garbanzo/Chickpeas (L) (medium oxalate; great source of B1)
  • Mung beans (L) (medium oxalate; great source of B1) and Mung bean sprouts

All other beans are high oxalate, but most are low histamine if freshly pressure cooked, with the exception of lentils and peanuts.

This chart helped me to determine which beans I digest best.

(Video) Boost Your DAO Levels To Fight Histamine | Ask Eric Bakker

Low Histamine AND Low Oxalate Seeds

  • Flax
  • Pumpkin (L) (sprouted is ideal)
  • Sunflower (L) (sprouted is ideal) (B1 source, but can change hormone levels, so observe and don’t overdo)

Note: Most nuts are high oxalate. Macadamias, pecans and pistachios are medium oxalate, (but pistachios usually have major mold issues. I avoid them).

Low Histamine AND Low Oxalate Fats and Oils

  • Avocado Oil – Cold Pressed (Avoid if DAO levels are very low.)
  • Butter – grass-fed
  • Cocoa Butter
  • Coconut Oil
  • Flax Oil – expeller-pressed
  • Ghee — grass-fed
  • Olive Oil (Avoid if DAO levels are very low.)
  • Palm Oil — unrefined, organic, sustainably-sourced
  • Macadamia Oil
  • Meat drippings – freshly rendered
  • MCT Oil
  • Sesame oil

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Low Histamine AND Low Oxalate Herbs and Spices

  • Basil
  • Chives
  • Cardamom
  • Caraway
  • Cilantro
  • Curcumin powder (a good substitute for turmeric, which is high oxalate)
  • Dill (possibly medium oxalate)
  • Garlic
  • Ginger
  • Lemongrass
  • Oregano
  • Peppermint
  • Rosemary
  • Sage
  • Saffron
  • Sea Salt

Low Histamine AND Low Oxalate Sweeteners

It’s important to reduce sweets when managing histamine issues: any foods that increase blood sugar levels also increase histamine levels.

However, most fruits are safe to eat, so you can sometimes approach treats by either just enjoying fruit or using it as a sweetener.

I think it is best to avoid all of these, but for reference, sweeteners that do not affect blood sugar levels are:

  • Inulin (May cause bloating and not ideal for SIBO or Low-FODMAP.)
  • Monk fruit
  • Stevia

Although not recommended during elimination, very small amounts of Coconut Sugar may also be tolerated.

Low Histamine AND Low Oxalate Baking Ingredients

  • baking soda
  • baking powder
  • cream of tartar

Low Histamine AND Low Oxalate Beverages

  • Coconut Water – Fresh
  • Coffee – Best to avoid, but see below*. (sulfuric: may deplete B1)
  • Herbal teas — That correspond to the allowed herbs listed above (like peppermint)
  • Juice – Only small amounts from the allowed fruits, to protect blood sugar levels (and thus histamine levels)
  • Mineral Water – Plain or carbonated
  • Water — Filtered

*If you feel you need coffee, look for mold-free brands like Clean Coffee.

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Low Histamine AND Low Oxalate Dairy

I avoid most dairy that’s not A2A2. The exception is butter from companies like Kerrygold that have part A2 herds and good husbandry principles. While my body is very sensitive to A1 dairy, I do well with Kerrygold. I also do fine with any dairy out of France.

If you’re avoiding lectins, most dairy should be avoided. Fresh, raw A2A2 milk and butter are the exceptions.

  • A2 milk — Raw and very fresh (For me, within 3 days of milking, but this will vary person to person.)
  • Cream — Grass-fed
  • Ghee — Look for “pasture-raised”
  • Goat milk — Grass-fed (Try to connect with a local farm for the best quality, and ask questions about the extent to which they’re pasture-raised. Not all goat milk is healthy.)
  • Grass-fed butter — Preferably Kerrygold, from France or homemade
  • Ricotta cheese — Grass-fed
  • Sheep’s milk

Low Histamine AND Low Oxalate FOOD LIST with Printable (5)

Low Histamine AND Low Oxalate Resistant Starch Foods

The ingestion of prebiotic foods (resistant starch containing foods that are consumed by our good gut flora) may help protect the body against oxalate damage. Including RS foods in one’s diet may be one step toward achieving balance in the body.

If you have SIBO, undiagnosed bloating or are on a low-FODMAP diet, avoid foods that contain resistant starch.

  • Garbanzo beans (Show caution: medium oxalate levels; B1 source.)
  • Miracle Noodles
  • Miracle Rice
  • Mung beans (Show caution: medium oxalate levels; B1 source.)
  • Mung bean starch
  • Sweet Potato Starch and Sweet Potato Starch Noodles (Sweet potato starch is low oxalate, but avoid sweet potato flour, which is high oxalate.)
  • Rutabagas (sulfuric: may deplete B1)
  • Turnips (sulfuric: may deplete B1)
  • White rice (Avoid white rice products unless conscientious of thiamine deficiency. I.e. can supplement with B1, eat allowed beans etc.)
  • White rice noodles (Avoid white rice products unless conscientious of thiamine deficiency. I.e. can supplement with B1, eat allowed beans etc.)

The role of Vitamin A

Personally, I found healing from MCAS and lectin sensitivity by reducing my consumption of vitamin A, which is controversial, but nonetheless, has been life-changing for me. You can read more about my recovery here.

You can PIN the chart below or print it. 🙂

(Video) GAPS Diet Histamine Intolerance: What to Do | Bumblebee Apothecary

Low Histamine AND Low Oxalate FOOD LIST with Printable (6)

SOURCES
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12

FAQs

What foods have no oxalates? ›

Here are some foods you can eat on a low oxalate diet ( 3 ): Fruits: bananas, blackberries, blueberries, cherries, strawberries, apples, apricots, lemons, peaches. Vegetables: mustard greens, broccoli, cabbage, cauliflower, mushrooms, onions, peas, zucchini. Grains and starches: white rice, corn flour, oat bran.

Are scrambled eggs low in histamine? ›

Eggs are low in histamines, this makes them ideal for the low-histamine diet. Chickpeas, peanuts, and lentils have been found to have low concentrations of histamines and may be safely consumed in a low-histamine diet.

What foods have low histamines? ›

Some foods low in histamine include:
  • fresh meat and freshly caught fish.
  • non-citrus fruits.
  • eggs.
  • gluten-free grains, such as quinoa and rice.
  • dairy substitutes, such as coconut milk and almond milk.
  • fresh vegetables except tomatoes, avocados, spinach, and eggplant.
  • cooking oils, such as olive oil.

Is Avocado a low oxalate food? ›

Avocados are low in oxalates, highly alkaline-forming and nutrient dense. Unless it's one of the few that behaves neutrally, every food is either acid- or alkaline-forming in the body. In general, fruits and vegetables are alkalizing, while meat, most dairy and all sugary foods are acidifying.

What bread is low in oxalate? ›

Brownberry Oatnut Bread*

My personal favorite go-to for healthy bread. This low oxalate bread is made primarily from whole wheat flour, wheat flour and oats.

Are blueberries high or low oxalate? ›

Blueberries are not high in oxalates. They're actually incredibly low in oxalates, making them an excellent choice for anyone, especially those on a low oxalate diet. For half a cup of blueberries, you'll only be consuming 2 mg of oxalates.

Is Oats high in histamine? ›

Oats are both low in histamine and great if you have high cholesterol or acid reflux issues, and they're very versatile for making low histamine breakfasts in a snap.

Is chicken high histamine? ›

​ Chicken is low histamine only if it is fresh or frozen. Like all meat and poultry products, chicken is highly perishable and will form histamine rapidly. Avoid ground, marinated, smoked, aged and/or canned chicken.

What nuts have the least oxalates? ›

Compared to almonds, nuts like cashews, peanuts, and walnuts have slightly lower levels of oxalates at about 30 milligrams per ounce. One ounce of pumpkin and sunflower seeds contain less than 2 milligrams of oxalates. They're also a good source of vitamin E, magnesium, and protein.

What snacks are low in oxalates? ›

What Is a Low-Oxalate Diet?
Food GroupsLow-Oxalate Foods (Choose from These)
Desserts & SnacksCustard, Popsicle, Oatmeal Cookies, Jello, Tapioca Pudding, Vanilla Pudding, Frozen Yogurt & Sherbert, Ice Cream Fig Bars, Rice Cakes, Saltines, Shredded Wheat Crackers, Graham Crackers, Whole Grain Crackers, Popcorn
9 more rows

Is cucumber high in oxalate? ›

Low-oxalate vegetables which are also low in calories, include cabbage, chives, cauliflower, cucumbers, endive, kohlrabi, mushrooms, radishes and water chestnuts. Peas, which are legumes, are also low-oxalate.

What foods should I avoid with histamine intolerance? ›

What Foods Are High Histamine And Most Problematic?
  • Fruit: Citrus fruits, strawberries, bananas, pineapple, pears.
  • Vegetables: Eggplant, avocado, tomatoes, olives, beans.
  • Dairy: Cheese, yogurt, processed cheese.
  • Protein: Canned, smoked, dried meats/fish. ...
  • Grains: avoid bleached wheat flour.

What is the best low histamine diet? ›

Foods low in histamine include:
  • fresh meats.
  • fresh fish.
  • milk substitutes.
  • cooked egg yolks.
  • most fresh vegetables, except tomatoes and eggplants.
  • most fresh fruits, except citrus fruits, strawberries, and cherries.
  • fresh, pasteurized milk and milk products.
11 Jun 2020

How can I flush histamine out of my body? ›

The best way to clear histamine from the body is to start an elimination diet that involves only eating and drinking substances that contain low amounts of histamine.

Is pasta low in oxalate? ›

The overall data suggested that most types of pasta are at least moderately high in oxalate.

Is chicken high in oxalate? ›

Meat, chicken and fish are not sources of oxalate. Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate. Chocolate milk however has 7 mg in 1 cup.

Is oatmeal high oxalate? ›

Oatmeal is a wonderful whole grain that is also low in oxalate.

Are Bananas high in oxalates? ›

Bananas may be a particularly helpful remedy against kidney stones, as they are rich in potassium, vitamin B6 and magnesium and low in oxalates.

Are carrots high in oxalates? ›

The total oxalate contents were found to be relatively higher in spinach and soybean, moderate in white bean and red bean, while low in carrots and beet root.

What is the fastest way to get rid of oxalates? ›

Adding calcium-rich foods to meals helps reduce oxalate levels. Calcium naturally binds to oxalate; eating calcium-rich foods at meals helps with this binding and removal of oxalate through the stool rather than through urine.

What snacks are low in oxalates? ›

What Is a Low-Oxalate Diet?
Food GroupsLow-Oxalate Foods (Choose from These)
Desserts & SnacksCustard, Popsicle, Oatmeal Cookies, Jello, Tapioca Pudding, Vanilla Pudding, Frozen Yogurt & Sherbert, Ice Cream Fig Bars, Rice Cakes, Saltines, Shredded Wheat Crackers, Graham Crackers, Whole Grain Crackers, Popcorn
9 more rows

What vegetables are low in oxalates? ›

Selected Vegetables

Low-oxalate vegetables which are also low in calories, include cabbage, chives, cauliflower, cucumbers, endive, kohlrabi, mushrooms, radishes and water chestnuts. Peas, which are legumes, are also low-oxalate.

Are Bananas high in oxalates? ›

Bananas may be a particularly helpful remedy against kidney stones, as they are rich in potassium, vitamin B6 and magnesium and low in oxalates.

Is oatmeal high in oxalates? ›

Oatmeal is a wonderful whole grain that is also low in oxalate.

Are carrots high in oxalates? ›

The total oxalate contents were found to be relatively higher in spinach and soybean, moderate in white bean and red bean, while low in carrots and beet root.

Are eggs high in oxalate? ›

Low oxalate protein and dairy include eggs, meat, poultry, fish, yogurt, cheese, milk, and butter. In addition, coffee, water, and fruit juice are considered low oxalate. Moderate oxalate foods contain 10-25mg of oxalates per serving.

What cheese is low in oxalates? ›

Many cheeses fall into this range, including cheddar, gouda, muenster, colby jack and queso fresco. Some can have a bit more calcium, including ricotta, gruyere, and fontina. The absolute best cheese for a low oxalate diet is swiss.

Is chicken high in oxalate? ›

Meat, chicken and fish are not sources of oxalate. Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate. Chocolate milk however has 7 mg in 1 cup.

What candy is low in oxalate? ›

Candy such as gumdrops, jelly beans, Lifesavers, Good n' Plenty and gummy bears are truly just made from sugar. No oxalate to be found here!

Are potatoes high in oxalates? ›

While potatoes are not nearly as high in oxalates as sweet potatoes, they are still considered a high-oxalate food. High oxalate foods are described as containing between 10 and 50 milligrams of oxalates per serving. A medium Idaho potato contains 64 milligrams of oxalate baked.

Is pineapple high in oxalates? ›

Fresh pineapple is a great choice for a low in oxalate as it has only 4mg of oxalate per cup. Pineapple is a great low oxalate snack choice! Be careful with dried or canned pineapple. A 1/2 cup of dried pineapple has 30mg of oxalate.

Is garlic high in oxalates? ›

Garlic powder's oxalate level is very low; a teaspoon doesn't even carry a measurable amount. If you've been missing oxalate-packed snacks such as potato chips, garlic powder is a great spice to get some of that addictive savory taste back into your menu.

Is broccoli high in oxalates? ›

Broccoli is a delicious low-oxalate vegetable — at just 2 milligrams per cup. It's also a good source of fiber and protein and contains many important nutrients and vitamins. Kidney beans are a good substitute for navy beans with only 15 milligrams per half-cup. They're also a rich source of protein and fiber.

Is olive oil high in oxalates? ›

“When you extract an oil or fat, you do not take with you the oxalates. It could have been from a peanut. The oil's still low. Olives are pretty high, but olive oil's low.

Is chocolate high in oxalates? ›

As well, dark chocolate, cocoa powder, and cocoa beans all contain moderate to high levels of oxalates, an antinutrient. You may have come across oxalates in reading about spinach or rhubarb. Oxalates are of particular concern due to the role they play in the formation of some kidney stones.

Videos

1. When Can I Tolerate Foods Again That I Used To Be Allergic To? | Ask Eric Bakker
(CanXida Gut Health Network)
2. I Have IBS, High Histamine And Inflammation Pain. Should I Take CanXida Products | Ask Eric Bakker
(CanXida Gut Health Network)
3. Carnivore diet food reintroductions: Adding back foods after a zero carb diet | food sensitivities
(Caitlin Weeks)
4. All about SIBO Diets (Which is the best diet? FODMAP and more!)
(Dr. DiNezza - Gut Microbiome Queen 👑)
5. Help! I've Got Itchy Skin At Night! | Ask Eric Bakker
(CanXida Gut Health Network)
6. How Much Vitamin C Should I Take For A Cold? | Ask Eric Bakker
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