Why add organic produce to your low histamine food list

Why add organic produce to your low histamine food list

Usually, the cells in our body produce histamine in response to an infection. However, for some people, the body incorrectly produces histamine towards things we eat, such as nuts, milk and fish – also known as a food allergy.

Histamines are also found within our food, some with higher natural levels than others. Humans can sometimes struggle to digest histamine-rich food - often as a result of a medical condition - and can experience a range of symptoms, from headaches and a blocked nose to stomach-related illnesses. In this scenario, eating foods that are low in histamine is often prescribed to alleviate the symptoms.

What is a low histamine diet?

This type of diet can be very restrictive, especially as there are lots of factors that contribute to how your body will react to histamine, such as hormones and stress – meaning your level of tolerance could differ week by week.

An elimination diet is a common recommendation, by which you remove suspect foods from your diet and gradually re-add them to identify which ingredients your body may be reacting to.

As well as eliminating foods that have naturally high levels of histamine, there are lots of foods with lower levels that you could consider adding to your diet. These include items such as organic grass-fed meat and other fresh produce.

You must always consult with your doctor or a medical professional before beginning a low histamine diet to ensure there is no risk to your health.

A low histamine food list

Low histamine foods include fresh, unprocessed food that has been produced by organic farmers. For example:

  • Fresh meat, such as poultry and beef
  • Freshly caught fish, such as cod and trout
  • Fresh dairy products, such as milk, butter and cream cheese
  • Potatoes
  • Fresh vegetables
  • Fresh fruit such as apples, peaches and apricots

Find more details here.


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Should I include produce from an organic butchers in my diet?

Organic produce would make a suitable addition to a low histamine diet as it is fresh and minimises the use of pesticides and artificial fertilisers.

At Graig Farm Organics, we are specialists in organic farming and have a huge range of produce that would be suitable for a low histamine diet, including organic chicken and turkey, sustainably caught fresh fish and grass-fed beef.

Ordering from an online butchers also has its benefits, with all of your produce shipped from our farm straight to your door, guaranteeing high-quality meats and vegetables.


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What foods should I avoid?

Fermented foods are known to have a naturally higher level of histamine, and should not be added to your diet. These include:

  • Fermented meats, such as salami, ham and sausages
  • Fermented dairy produce, such as cheese and yoghurt
  • Canned fish such as tuna
  • Pickled vegetables
  • Beans and pulses
  • Citrus fruits, strawberries and bananas
  • Beans and pulses
  • Nuts
  • Various vegetables such as tomatoes, aubergine and spinach
  • Condiments such as tomato ketchup and vinegar

Find more details here.

Some ingredients, such as alcohol and caffeine, can also prevent the breakdown of histamine, so it can be beneficial to avoid these if you have a histamine intolerance.

If you are looking for foods that are naturally low in histamine, browse our range of award-winning organic producemeat boxes and special offers.


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  • Jonathan Rees