low-histamine vegan

I know what you’re thinking…low-histamine WHAT?

A few months ago, I didn’t even bat an eyelash at the term “low-histamine”, nor did I know what following this type of diet was. Little did I know, after listening to Doreen Virtue’s latest book on audible, “Don’t Let Anything Dull Your Sparkle,” that my entire style of eating was about to flip completely on its side.

Previous to listening to this book, I was following what I believed to be a pretty well-balanced diet. Having gone vegan in 2010, I ate plenty of plant-based proteins, nuts, grains, and seeds. I focused on home cooked meals for dinner every night, and I tried not to binge too much on sugary foods like cake and extra treats. I also had been doing yoga for about 9 months, getting up at 4:30 in the morning to make it to class and back home in time to homeschool my kiddos. I honestly thought that I was doing everything right, and at first, it seemed to be working well for me.

However…I noticed that after Christmas I was starting to not feel well. I was craving more processed foods, I felt nauseous most of the time, and I started getting really…cranky to say the least. My once-loved yoga started to feel really HEAVY on my mornings, and I realized that I was slowly gaining weight.

I was really stressed, but I didn’t entirely know why.

cauliflower rainbow

THANKFULLY, after listening to “Sparkle” back in February, I found complete clarity. What I learned was that I had been munching on high-histamine foods, some of which I believe I was allergic to, but didn’t know. Histamines are in all foods, but an excess of them can cause inflammation in the body, and even contribute to a leaky gut if not addressed early on. I realized that the bulk of my meals contained high amounts of histamines, and while some people do not see symptoms occur because of them, I realized that I did.

And it’s not just histamines, it’s also stress. I found that getting up early to go do yoga was actually putting my body under extra stress, and I was losing sleep, which caught up to me and ended up hurting more than helping. I became very grouchy and run-down, causing me to binge on high-histamine foods and sink deeper into the hole.

It was a viscous cycle that I didn’t even know I was participating in, but once I started to take it seriously, things changed for the better.

And I’m not going to lie- I wasn’t all happy-go-lucky at the beginning of this journey either. In fact, I was pretty ticked off about it lol.

I think the first time I sat down to make a “low-histamine” vegan grocery list, I lost my shit. It took me FOR-E-VER, because I had NO IDEA what the hell to eat! I thought, “How can I possibly do this when I don’t even know what to feed myself! Am I supposed to just eat romaine lettuce and sliced cucumber for the rest of my life??? And what about the kids!?” Flabbergasted, I had a hissy-fit the entire time I searched and planned out extremely basic recipes.

Oh yes, the ego went berserk.

It also didn’t help if I mentioned it to people either. I learned after that first week that it was best to keep my mouth shut about trying to do this, because (just like when you first go vegan), people will doubt you, try to sabotage you, or talk you out of it because they are worried.

And so, I vowed to myself that I would try JUST ONE MONTH of low-histamine foods, to get my system back in balance and see where this takes me (it has now been three months, which I documented for you below).

My kids would eat a low-histamine lunch and dinner, but I would make sure that I did not limit them on their breakfast and snack choices. As for hubby, he was completely on board, since he listened to “Sparkle” with me and wanted to see if it would balance out his system as well.

Sprouted red and white quinoa

High-Histamine Foods

So before you get the run down of my journey, I wanted to give you a good sample list of high-histamine foods. One of the things I learned is that there will be conflicting lists on the web, so you kinda have to pick one and then see if you have any reactions to things on that particular list.

Most importantly, please know that there is light at the end of the tunnel! Don’t get discouraged when you look at the list below- this is just a jumping off point.

Vegan high-histamine foods include:

  • Soy & processed fake meats
  • Tomatoes
  • Eggplant
  • Vinegar
  • Alcohol
  • Canned foods
  • Processed foods
  • Pickled foods
  • Strawberries
  • Chickpeas
  • Red beans
  • Avocado
  • Spinach
  • Some citrus fruits (conflicting depending on where you look)
  • Cashews & walnuts
  • Chocolate
  • Hot peppers

*Of course these are all vegan high-histamine foods- if you consume meat and animal products, your processed meats and dairy will also contain high amounts of histamine. 

I know, I know, trust me I went through the same thing and had a panic attack the first time I heard this list (remember my ego shit-fit I mentioned earlier?). However, if you play it right, you can figure out what works for YOUR BODY. Below you will find some foods to help you on your journey if you choose to make the switch.

Low & Anti-Histamine Foods

  • Apples
  • Pomegranate
  • Mango
  • Watermelon
  • Honeydew melon
  • Broccoli
  • Cauliflower
  • Watercress
  • Romaine
  • Dried beans
  • Dried lentils
  • Dried black eyed peas
  • Carrots
  • Onions
  • Garlic
  • Celery
  • Sweet potatoes
  • Brown & black rice
  • Plain oatmeal
  • Chia seeds
  • Quinoa
  • Ginger
  • Bread made with unbleached flour
  • Most herbs, such as nettle, basil, tarragon, chamomile, peppermint and thyme
  • Mushrooms (conflicting depending on what list you look at- I have had no negative reactions to them)

See!? There ARE things to eat thank goodness! The more that you work with your list of choice, the more in tune you will be with your body and you can be more prepared in the future.


A Note About Nightshade Veggies

During this process I also learned more about the nightshade family, which fall under the species of Capscium and Solanum. Nightshade vegetables are considered to contain poisonous properties, yet certain parts of the plant may be consumed. I realized that a few of the high-histamine foods were nightshades, and I also learned that too much nightshade in your diet can cause aches, pains, and inflammation in the body.

Nightshades include:

  • Tomatoes/tomatillos
  • Eggplant
  • Potatoes (all EXCEPT sweet potatoes/yams)
  • Peppers (both hot and sweet, excluding table pepper)
  • Goji berries
  • Okra
  • Sorrel
  • Ground cherries
  • Garden huckleberry

Because of this information, I decided to use sweet potatoes in place of regular potatoes in my meals. However, the chances of a negative reaction depends on a number of factors, one being how green the potato is. I had heard that you should never buy green taters, but I figured it was just based on shelf life (and not poison levels!).

The hardest part was probably the hot peppers, because I REALLY love spicy food.

Onward to my experience…

Looking for Quick Low-Histamine Vegan Recipes?

Switching to recipes that are Low-Histamine AND Vegan can be a challenge, especially when you have work and other commitments on your plate. I believe that plant-based foods have the ability to help us heal from the inside out, and it doesn't have to be complicated or boring! That's why I'm in the process of developing EASY solutions for LH Vegans on the go. If you would like to get on the VIP list and get TIPS for starting the Low-Histamine Vegan process (plus get notified when I post a new LHV recipe), please sign up below!

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Month One

The first month on low-histamine was challenging to say the least. I think all I could manage was variations of broccoli, cauliflower, brown rice, and lentils. I made meals such as lentil soft tacos- flavoring the lentils with a small amount of cumin, salt, and pepper, and topping it with romaine lettuce and green onions. My main goal was to ditch the high histamine foods I had been relying on, such as tomatoes, eggplant, spinach, and canned vegetables and sauces.


Oh, and the number one culprit? SOY.

I ditched ALL soy products, including soy sauce, fake meats, soy-based butter, and anything else that had soy listed on the label. I bought soy-free Earth Balance butter and soy-free, dairy-free mayo for light condiment usage.

I know this comes as a slam to some vegans who rely heavily on soy products. I myself jumped on the soy wagon (hell, I have a bunch of soy recipes on this blog!), as it is a great substitute for certain “fleshy” meals. I still think soy has its place in a healthy diet, but TOO MUCH soy obviously can lead to problems for sensitive people. I’m apparently one of those sensitive people, and unfortunately, I had to kiss soy goodbye.

Mostly though, during month one, I relied on herbs, light Himalayan pink salt, and pepper to help flavor my meals. I made every dinner from complete scratch. I stuck to the basics. And I retrained my taste buds to enjoy some of the natural tastes of food.

By the second week, I could already FEEL a significant difference. I wasn’t feeling nauseous or bloated, and I wasn’t getting headaches like I was before.

I felt BETTER, and that was incentive to keep going. I’m not going to fudge this blog post and say that I was 100% “well-behaved,” but I tried my hardest to stay on track. When I had a couple slip ups (I blame chocolate), I didn’t beat myself up about it. Instead, I just moved forward and tried harder the next time.

Overall, I think that during month one I had a 90% success rate, which made me feel loads better physically and mentally.

And, after all this histamine knowledge, I decided to say goodbye to sunrise yoga. I realized that the extra stress was not helping me (not to mention the time change kicked my ass!). I was a little bummed to leave that chapter, but the added sleep REALLY helped stabilize my mood and got my body back in check. Instead of getting up early to workout, I shifted my schedule and started to fit in stretching at home and weightlifting later in the day, so I didn’t have to sacrifice a good nights sleep.

Month Two

During the second month of low-histamine, I started to get the hang of making my grocery list and pairing certain foods together.

This was also a time where I decided to “try out” a couple high-histamine foods, to see what my reaction was. I decided to give homemade pesto a go, using walnuts as a base and OMG, that went horribly wrong. I actually felt like I got kicked in the stomach and did not have a very relaxing night after that.

I tried tofu for the first time after about 5 weeks on low-histamine and that did not go over too well, but it wasn’t as bad as the walnut experience. I noticed that my soy reaction depended on a number of factors, such as if there was added soy (such as soy sauce) and whether or not it was organic. I came to the conclusion that I should keep soy out of my day-to-day, but if I’m out at a restaurant and that’s one of my only options, it won’t hurt me all that much.

During month two, I continued to make dinners from scratch, staying away from canned foods, soy, and as many processed foods as possible.

I started making my regular meals but leaving out certain ingredients that were high-histamine. For example, I would make Indian inspired cauliflower curry, but leave out the tomatoes. I found that I could still enjoy these dishes, but that the herbs really carried the flavors more than some of the high-histamine foods I had thought were a necessity.

I also allowed myself to have an “allowance” of certain foods, such as chocolate. Having one piece of sleepy-time chocolate after dinner helped me learn to relax and made me feel like I wasn’t depriving myself.

And you know what? Eating this way actually helped me in more ways than one. March got off to a horrible start, because my family experienced a tragic death in our immediate circle. This caused me to have a period of mourning and life-evaluation, but by continuing on with my low-histamine goals, I was able to focus more on self-care (instead of saying screw it and treating myself like a human garbage can).

I stuck with it, and over the month I noticed how it was helping contribute to my mental health as well as my physical health.

Month Three

Having just finished month three, I can honestly say that going low-histamine was one of the best choices I ever made.

low histamine vegan meal

While I do not follow a super strict low-histamine diet, through it I have discovered what makes my system feel uneasy and what doesn’t. If I’m craving a certain meal, I may choose one day during the week to indulge in that meal, but the rest of the week I eat low-histamine.

I also learned how to balance my high-histamine foods. For example, I’ve had spaghetti (one of my most FAVORITE meals ever), twice in past two months. While cooking my sauce, I made sure to add plenty of garlic and nettle (two anti-histamine foods) to help my system process my dinner.

To save time (and not use canned foods), I will often cook up a batch of beans or lentils in my crockpot and then use them for dinner that night.

This journey has shown me that it is all about BALANCE, not PERFECTION.

The way Doreen describes it in her book is that we each have our own little “bowl” of histamine tolerance in our bodies. When that bowl gets too full, it will overflow and cause havoc in our bodies. And so, I try to keep my bowl stable and balanced. I avoid foods I know I cannot handle and I indulge in others (such as chocolate- have I mentioned how much I love chocolate?).


As I said above, this is NOT about being perfect. I know some people may look at this post and think that I’m either crazy or a hypochondriac, and that’s okay. This post is not for those people. This blog post if for the people that may be feeling a little icky or run down or stressed. It is for the people that may be having allergic reactions to foods, but are not yet aware of the importance of histamines.

If anything, going “low-histamine” doesn’t have to be forever- for you it could just mean a month or two of getting yourself back in balance. It’s no fun to walk around feeling ill! I would much rather put in the extra effort of making things from scratch than to walk around feeling run down and sick. But hey, that’s just me.

The point is, you have to figure out what is right FOR YOU. No one else is going to be able to 100% understand how you feel during your day-to-day.

So if you are feeling a little blah, and need a little “Sparkle” in your life, try avoiding these foods for just one month and see what happens. The results could be like *magic*.

In the coming weeks, I’ll be adding more low-histamine vegan recipes to help you along the way.


Looking for Quick Low-Histamine Vegan Recipes?

Switching to recipes that are Low-Histamine AND Vegan can be a challenge, especially when you have work and other commitments on your plate. I believe that plant-based foods have the ability to help us heal from the inside out, and it doesn't have to be complicated or boring! That's why I'm in the process of developing EASY solutions for LH Vegans on the go. If you would like to get on the VIP list and get TIPS for starting the Low-Histamine Vegan process (plus get notified when I post a new LHV recipe), please sign up below!

DAMN THE SPAM! Your privacy is important and the email you provide is under lock and key! Powered by ConvertKit

P. S. Bonus Recipes

Since writing this post, I have made a conscious effort to add low-histamine vegan recipes to Bohemian, and will continue to do so from this point forward! While I am no longer as strict about low-histamine (after following a LH “cleanse” for over 6 months), it completely changed the way I approach my meals. I have learned what foods I need to avoid, such as SOY, canned foods, cooked tomatoes, and white potatoes, and can now plan my recipes according to my needs. This is completely freeing and valuable, so if you are overwhelmed, just remember that there is hope! If anything, rollin’ it LH for a while will really help you tune into what upsets your system, creating a happy future for you in the long-run.

Below is a list of my low-histamine posts- some of these can be TWEAKED to fit your needs (I typically will add notes in the post about how to make it more basic if need be). If you think you are having a reaction to any of the ingredients, please omit them. For future recipe posts, you can find them under this category: Low-Histamine Vegan Recipes.

Compassionate Vegan Sheperd’s Pie

Mostly Raw Red Quinoa & Cabbage Salad

Baked Butternut Squash with Smoky Mushrooms

Lentil & Sweet Potato Soft Tacos

Vegan Salad with Chia Dressing

Garlic & Ginger Baked Asparagus

Vegan Yam & Corn Chowder


low histamine vegan

 This post was shared on Healthy Vegan Fridays and I Am Pinnable.

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Thanks for this. I have been suffering from an extremely itchy skin rash for months. With high histamine levels in my blood. No specialist or doctor knows what the cause is even after extensive testing. I believe it is something I ‘m eating but don’t know what. Maybe this is the solution. I will try and see.


Oh goodness! Yes, if you can, get a hold of that book and/or do as much research on the web as you can. I believe rashes were one of the symptoms of high-histamine levels (if I’m remembering correctly). I really never thought I’d have a histamine issue, but since making the switch I feel so much better. A detox may be what you need- sending blessings and lots of love to you hun! And I’d love to hear how it goes:)


I’ve literally been sneezing after every meal, and happened to stumble upon doreen’s writing about histamines around the same time (bless the universe). I also was having a mild candida flare up, probably due to histamines/stress/too much sugar. It resonated and I knew it was right for me but it’s nice to have confirmation because even though it resonated, my first reaction was “i love you doreen but this is a bit much, no?” Haha. Thanks for being honest about your journey! And sharing recipes!


LOL I can TOTALLY relate to that Paige! Yes, it seemed sort of “extreme” for me when I first started, but after a few months of eating low-histamine I was able to see what really did (and didn’t) bother my system. Fortunately I was able to work some things back in, but have since stayed away from things such as soy and white potatoes in excess amounts. I will always be thankful for giving this a go because it led me to a really great place. I’m glad that this clarified some things for you, even if it just let you know other people were going through it too! I hope that you have been able to try this out and that you are not having reactions to food anymore. Sending blessings and love:)


Thank you for sharing your story while I was searching for information about histamine intolerance. I just found out I have it, and I’m having a very very hard time dealing with it because there isn’t much left to eat. I eat breakfast and lunch at work every day, so now that I can’t eat leftovers I’m completely lost. Do you have any ideas for things that can be eaten on-the-go that are more than just raw vegetables? Thank you for your help!


Hi Karlie- thanks so much for asking. If your system can handle some type of homemade nut butter or sunflower butter (I know cashews and walnuts are on the high-histamine list, but some people can handle other nuts), then I would pair that with raw celery and/or unbleached, homemade bread for a sandwich. You can also make up some beans or lentils, and use those as spreads on bread, and top it with fresh greens and sprouts. Soups would also be good, because you can add mushrooms, beans, and greens. My husband would bring baked sweet potatoes and broccoli to work, and that was always filling for him. I hope that helps. I’m going to add some of my low-histamine friendly recipe links right now to the bottom of this post, so please make sure to check those out! Sending *hugs* and blessings:)


I think this is such a wonderful post Randi. I don’t think we listen to our bodies enough and it’s great you were able to feel better by avoiding certain foods. Our bodies are each so different so we need to find what works for us. Thanks for sharing this! And thanks so much for linking up with us for Healthy Vegan Fridays! I’m Pinning and sharing!


Thanks Mary Ellen! It’s been a long journey, and sometimes it’s tough, but doing low-histamine for a few months was one of the best decisions I ever made! It really tuned me into what I need and helped me make better choices for my body. Thank you for sharing and pinning!


This was a very well written post, Randi. I appreciate that you explained what low histamine was (I had a bit of an idea having trained as a nutritionist) and I like how you gave the lists of foods. It takes a lot to make a big change like this and I admire you taking all of the time and effort to figure out what your body wants and needs. I think it’s something many people struggle with.
Thank you for sharing your journey with us <3


I have just recently learned that I have high histamine levels in my blood along with other issues like MTHFR, etc.. I am currently on a detox/cleanse but am at my wits end trying to find low histamine snacks. I am feeling a bit overwhelmed to say the least. I am not vegan but I look forward to checking out your recipes. I think I’ll listen to Doreen Virtue’s book also.


Hi Elaine, so sorry to hear you are struggling- I can relate to the frustrations of finding what you need! Have you tried just simple vegetables cut up, such as celery and carrots? For dip, you could try using sunflower butter, since it’s made from sunflower seeds it may be easier on your system. I’m not sure if you need these snacks on the go or not, but smoothies can also be an option for a snack between meals. Currently I’m developing some low-histamine recipes for folks on the go, so I’ll make sure to include some snack ideas on the blog in the near future!


This post was really helpful! Thank you!


You’re very welcome! Hope it was able to point you in the right direction if you need it:)


Love the article. Curious though. I’ve been doing tremendously well with a primarily low histamine diet. I no longer have panic attacks, I’m off all GERD and asthma medication. I have tomato, a bit of apple cider vinegar, or decaf Swiss water processed coffee once in a while.

Question. Are you doing okay with the foods you’re eating still? You’re eating a lot of high histamine foods…cumin, beans, mushrooms, greens, Himalayan pink salt, and pepper just from what I can see. They’re on pretty much every high histamine list that’s out there. No problems for you?

I had to go back from being a vegetarian to a local meat eater since almost all beans, nuts, and legumes are high histamine. All greens except lettuces too.

SIGHI has the most comprehensive list out there.

Just curious if it might be something else with you. I know no one that can eat bean and legumes that has histamine intolerance.


Hi there, thank you for your comment, but most of the foods you listed are not high histamine- cumin, black pepper, and pink salt are not on any high histamine list I’ve seen (even the list from SIGHI you mentioned, which I looked through and didn’t even see salt listed). Red beans and chickpeas are the only beans that are considered high histamine, and there are plenty of greens that are safe to eat on a low histamine diet. All that being said, and to answer your question, I found through my LH journey that I was having sensitivities to soy, white potatoes, and tomatoes. And so now I only eat those on occasion, which seems to work well for me. I still try to follow what I *believe* to be a predominately LH diet, but I do think it’s all about balance.

As I said in this article, you really have to find what works for you- I’ve seen many conflicting lists and information and so there is no one answer it seems. The best bet then, for those that are having major food sensitivities, is to keep track of what they eat to try and pinpoint the foods that cause the most trouble.


Thanks! I felt like such crap from eating meat. I bought some dried beans to make. Found my old almond milk by Calista Farms. Going to try your advice. It just makes more sense to me to me to work with whole foods to help and heal. Cumin and black oepper are on the sighi list pages 7-8. I have it in front of me. It’s okay though. It’s all good. It’s trial and error for each of us. Pink and grey sea salts were on a list a dietitian gave me. Unsure why. Going to try some of your recipes. They look good.


Hi Randi, thank you so much for sharing your story! I am Dutch (from The Netherlands) and looking for anyone with experience eating vegan and LH. I guess it doesn’t make a difference on what continent you live, week 1 is pretty much impossible to get through! I am looking forward to trying your recipes, they sound delicious 🙂 Maybe just a tip for others looking for answers like me – animal products and high histamine is a big migraine trigger. I have gone from 10 to 15 attacks every month to 2 in the past 4 weeks. I wish you all the best in your journey and thank you for being an (international) inspiration!


Hello Mariëlle! Thank you so much for your input and advice for others about histamine triggers! I agree, week one can be a challenge, to say the least lol. However, I’ve grown so much from this experience and it has really opened my eyes to food sensitivities and how it varies from person to person. So happy to hear your attacks have dropped significantly. If you try any of the recipes, I would love your feedback! Thanks again for the kind words, wishing you all the best on your journey as well!


Thank you! I’m a plant-based eater and about 6-7 months ago started to get chronic hives, which my allergist has said is histamine intolerance, not allergies (I’ve been allergy tested for everything under the sun!). I’m working with a naturopath and nutritionist on a low histamine diet, but as a vegan it’s a challenge….they were trying to encourage me to eat animal protein but I’m not willing to do that. I REALLY appreciate you sharing your journey and some recipes – I’ve bookmarked your page! Being at the beginning feels daunting, especially since my partner and I “eat clean” already, so reading your experience gives me inspiration and hope that we can still cook together and have yummy meals, all while treating my histamine intolerance and getting my digestion back on track. HUGE thanks.


You are very welcome Elisabeth!! I’ve always wanted to get an allergy test, but honestly I’m not sure if my “food sensitivities” would even show up on it. That’s one of the weird things about this journey- the foods I’m sensitive to, I don’t necessarily think I’m allergic to, but I just know they make me feel unwell lol. Does that make sense? Perhaps a temporary elimination diet will help you figure out what you’re having a reaction to, without having to do animal protein. Best of luck to you sweetie!



Thanks for sharing your journey. I read at the beginning that you were eating lots of nuts and seeds. I have read they aren’t high histamine except the (cashew, peanut and walnut) I am struggling to find more information on seeds. What are your thoughts? nut/seed butters?


I Katie, thanks for asking! I think it just comes down to what you can tolerate; I personally use cashews, almonds, and sesame seeds (tahini) and they seem to work well with my system. However, I cannot have an excess amount of walnuts, and my husband cannot do peanuts (although peanuts are legumes, not nuts technically). I have read on most LH lists that seeds are okay, but I’ve come across the occasional list that states that sesame seeds are high histamines. Sorry for the confusion, but I hope that helped a little. Really I think that we have to find the right combination of foods that work for us, which can take some time and patience. When I did my low-histamine “cleanse” however, I avoided nuts for a couple months and then slowly worked them back in. That helped me figure out what could stay and what had to go!


Thank you so much for sharing your journey. I do believe you have just saved us from so much hard work. I really look forward to finding a wonderful dressing for our vegan diet as I have found I can no longer tolerate tahini (which will be the hardest thing to let go). Thank you, thank you, thank you!


Thank you, and you’re very welcome Jeanette! So sorry you can’t tolerate tahini anymore- have you tried using white beans as a base for dressing? You can check out my low-histamine chia “ranch” dressing (using white beans) by clicking here. Hope that helps!

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