Low Histamine Food List Printable

Name: Low Histamine Food List Printable
Brand: Sorted Templates
SKU: ST-0114
Price: 2.50 USD
Availability: InStock

Overview

Low histamine food lists online often disagree with each other. This one follows a 2021 scientific review that compared ten low histamine diets: aged, fermented, cured and canned foods go in the avoid column, a few higher-histamine fresh foods are marked to test carefully, and fresh foods make up the rest.

Because histamine builds up as food sits, a second page covers freshness and shopping tips. Plan with the grocery list and a week of meal ideas, and use the symptom diary to find your own triggers with your doctor or dietitian.

Based on research
Built from a 2021 review of ten low histamine diets.
Fresh first
Why freshness matters and how to shop and store food.
Test, don't guess
Foods that are often avoided but low in histamine are marked to test.
Symptom diary
Track what you ate, how fresh it was and how you felt.

What's inside

Food list
Eat fresh / test carefully / avoid, with food icons
Freshness and tips
Fresh first, shopping tips and what the research says
Shopping
Grocery list by aisle (pre-filled and blank) and pantry staples
Swaps
A simple swaps chart for everyday foods
Meal planning
7 days of meal ideas, a weekly meal planner and a meal prep checklist
Journal and log
Two food journal pages and a food and symptom diary

How it works

1
Buy on Etsy, then download the PDF for your paper size from your Etsy Purchases page.
2
Print at 100% / actual size, or import the PDF into GoodNotes, Notability, Xodo or any PDF app.
3
Stick the list on the fridge and plan your week. Everything is undated, so reprint pages any time.

Good to know

Digital download: nothing is shipped
Personal use license: please don't share or resell the files
Colors may look slightly different when printed
A general guide, not medical advice: check with your doctor or dietitian for your own needs.
Low histamine lists differ between sources: use it short term, and see a doctor to rule out allergies

Questions

What foods are high in histamine?

Aged cheese, fermented foods like sauerkraut, soy sauce and kombucha, cured meats, canned and smoked fish, wine and beer are in the avoid column. Tomatoes, spinach and eggplant are marked to test carefully.

What can I eat on a low histamine diet?

Fresh meat and poultry, very fresh or frozen fish, eggs, most fresh vegetables and fruit, rice, oats, quinoa, potatoes and fresh milk.

How long should I follow it?

Most people use a low histamine diet for a few weeks, then bring foods back one at a time, with a doctor or dietitian.

Can I use it on my iPad?

Yes. Import the PDF into GoodNotes, Notability, Xodo or any PDF app. The index and section tabs are clickable, so you can tap to jump between sections.

Will I get a printed copy in the mail?

No. It's a digital download. You print the pages yourself at home or at a print shop, or use them on a tablet.

How it's made: designed by Sorted Templates. We use AI tools to help draft text and lay out pages, and every page is reviewed and edited by us before it's listed. Lifestyle and mockup images may be AI-generated or AI-edited; the page previews show the actual files.