In a major research project, we have had 109 different foods rated by over 800 histamine intolerance patients according to their individual tolerability. The resulting tolerability index has the advantage that the foods have been evaluated at a typical storage time and with the average state of processing. We then compared the results of this survey with intake recommendations and other scientific data, and were thus able to draw up a table that evaluates many foods according to their tolerability.
In doing this, we found that some of the old food recommendations were incorrect.
Raspberries, green beans and papayas were seen as poorly tolerated in cases of histamine intolerance. We were unable to confirm this in our research; on the contrary, papayas were mostly classified as well tolerated – after the elimination diet. Citric fruits also appear to be better tolerated than was accepted up to now.
Despite all the tables, the most important maxim, and not just with histamine intolerance, is: always pay attention to your individual tolerance levels!
You can also find this table in our book "Food Intolerances: Fructose Malabsorption, Lactose and Histamine Intolerance"
well tolerated | sometimes tolerated – individual testing during the test phase recommended | poorly tolerated | ED = elimination diet (first weeks after diagnosis) | PD = permanent diet
|Chicken (without skin)||Coffee|
|Endive||Fruit teas, fresh|
|Dandelion leaves||Bell peppers (green)|
|Chinese cabbage||Red cabbage|
|Fresh corn, cooked||Hoseraddish|
|Beetroot||Mandarin / Tangerine|
|Salt water fish (not tuna!)||Orange|
|Fresh water fish||Tomato|
|Figs||Energy drink, sugar-free|
|Coconut milk||Tuna, tinned|
|Mangold||Energy drink with sugar|
Zechmann, M; Masterman, G; "Food Intolerances: Fructose Malabsorption, Lactose and Histamine Intolerance", 1st edition 2013