Relieving allergy symptoms isn’t a one-size-fits-all approach. Some people may find relief by reducing histamine exposure from foods, while others benefit more from following an anti-inflammatory diet.

What Is Histamine?

Histamine is a chemical released by the body in response to an allergen. In normal amounts, it plays an important role in digestion and gut function.

However, when the body becomes sensitive to triggers—such as certain foods, pet dander, or environmental allergens like weeds and plants—it can release excessive amounts of histamine. This may lead to symptoms such as a runny nose, nasal congestion, and headaches.

Histamine in Food: Does It Matter?

Histamines are present in certain foods, and for individuals with a histamine intolerance, limiting these foods may help reduce symptoms.

That said, not everyone is sensitive to dietary histamine. If you don’t have histamine intolerance, you may benefit more from focusing on an anti-inflammatory approach instead.

If you’re unsure, trying a low-histamine diet for a short period can help you determine whether your symptoms improve.

Foods High in Histamine

• Fermented foods and beverages
• Cured meats (e.g., bacon, pepperoni, salami)
• Aged cheeses
• Smoked meats and fish
• Vinegar-containing foods (e.g., mayonnaise, pickles, olives)
• Soured foods (e.g., sour cream, buttermilk)
• Eggplant, spinach, tomatoes, avocado
• Nuts such as walnuts, cashews, and peanuts
• Some citrus fruits

Foods That May Trigger Histamine Release

(These are not necessarily high in histamine but may stimulate its release)

• Processed foods with artificial dyes and preservatives
• Alcohol
• Chocolate
• Bananas and strawberries
• Certain nuts
• Dairy products

Note: Many of these foods are generally considered healthy, but individuals with histamine intolerance may notice symptom improvement when limiting them.

Foods Low in Histamine

• Cooked eggs
• Freshly cooked meat and fish
• Most fresh vegetables (excluding those listed above)
• Freshly caught fish
• Herbal teas
• Fresh herbs
• Healthy fats like olive oil and coconut oil
• Fruits such as watermelon, kiwi, mango, pear, and grapes
• Rice and quinoa
• Gluten-free foods

Considering an Anti-Inflammatory Approach

If high-histamine foods don’t seem to affect your symptoms, focusing on an anti-inflammatory diet may be more beneficial. This includes:

• Fatty fish or fish oil
• Olive oil
• A wide variety of fresh fruits and vegetables
• Fresh herbs and spices

Foods to limit (as they may increase inflammation and worsen symptoms):

• Processed foods
• Added sugars
• Refined carbohydrates (e.g., white bread, bagels)
• Heated vegetable oils
• Highly processed snacks (e.g., chips, candy)

Final Thoughts

Food can play an important role in managing seasonal allergies. Finding the dietary approach that works best for your body, whether that’s reducing histamine or focusing on anti-inflammatory foods, can help you manage symptoms more effectively and naturally.