If you’ve been following me on Instagram, you probably saw my recent reel with my low histamine grocery haul. Today I’m putting it all in one place so you can save, screenshot, and even shop it directly via my Instacart here for easy ordering ($0 delivery fees through my link!).
And stay tuned — my Low Histamine Meal Plan is coming soon! Follow me on Instagram @kee_to_wellness so you don’t miss it.
Why Low Histamine? My Story
When I started working with my dietitian, she told me something I wish I had known years ago:
“I have yet to meet a client with PCOS and thyroid issues who doesn’t have some degree of histamine sensitivity.”
For me, high histamine foods added to my inflammation load and showed up as bloating, skin flare-ups, post-meal fatigue, a racing heart, and that wired-but-tired feeling.
Histamine is normal — your body uses it for digestion, immunity, and even brain signaling — but when it builds up faster than your body can break it down, it can cause inflammation. And for those of us with hormone issues, that inflammation can make fat loss harder, mess with sleep, and keep energy all over the place.
A low histamine diet isn’t about cutting everything forever — it’s about lowering your histamine baseline so your body can calm down, heal, and function better.
Low Histamine Grocery List
Everything below is based on the “green list” of low histamine foods — fresh, non-aged, and free from preservatives.
Dairy & Dairy Alternatives
- CocoJune coconut yogurt (plain, unsweetened)
- Bellwether sheep’s milk yogurt
- Alexander Farms A2 grass-fed yogurt
- Green Valley lactose-free whole milk yogurt
- Siggi’s Icelandic yogurt (plain)
- Individually wrapped fresh mozzarella balls (no preservatives)
- Organic low-fat mozzarella cheese sticks
- Lifeway farmer’s cheese
- Nancy’s Organic probiotic cottage cheese & cream cheese
- Galbani ricotta (no preservatives)
- Mascarpone (no preservatives)
- A2 grass-fed milk
- Organic macadamia milk
- Grass-fed butter & ghee
Proteins
(Buy fresh whenever possible and cook/freeze the same day. Avoid smoked, aged, or cured.)
Meat & Poultry:
- Grass-fed ground beef
- Pasture-raised chicken thighs
- Fresh turkey breast
- Fresh pork tenderloin or pork chops (unmarinated, no added seasoning)
- Fresh lamb (ground or chops)
- Fresh veal (mild, lean option)
- In-house roasted deli meat (no nitrates, no preservatives)
- Applegate gluten-free organic chicken strips
Fish & Seafood:
- Scallops
- Cod
- Haddock
- Halibut
- Rainbow trout
- Sole
- Tilapia
- Shrimp (wild-caught, no preservatives like sodium bisulfite)
- Crab (same rule as shrimp)
- Eggs
Tip: Histamine levels in seafood can rise the longer it’s stored, so I look for options that have been frozen soon after catch or are sold very fresh.
Pantry Staples & Oils
- Coconut butter
- Coconut oil
- Olive oil (cold-pressed)
- Avocado oil
- Organic dried garbanzo beans
- Organic jasmine rice, basmati rice, and wild rice
- Chickpea pasta (avoid lentil pasta)
- Ezekiel sprouted bread*
- Sprouted English muffins* & tortillas*
- Gluten-free organic buckwheat bread loaf (like Pasa brand)*
- NUFS crackers
- Mary’s seeded crackers
- Siete chips (avocado oil-based, no vinegar)
Tip: Most sprouted or specialty gluten-free breads are found in the freezer section to keep them fresh without preservatives.
Produce
(Buy organic when possible and eat seasonal for best flavor and freshness)
- All squashes (zucchini, yellow, butternut, delicata)
- Arugula
- Organic green beans
- Snap peas
- Carrots
- Cauliflower
- Cucumbers
- Romaine & butter lettuce
- Fresh herbs (cilantro, parsley, basil, mint)
Note: Some more acidic fruits and vegetables — like tomatoes, citrus, strawberries, and peppers — can be higher in histamine for some people. It’s not the same for everyone, but if you notice reactions, you may want to limit them or focus on the produce from the low histamine “green list.” Fresher produce is always best, since histamine can build as fruits and veggies age or overripen.
Low Histamine Fruits
- Peaches
- Blueberries
- Blackberries
- Apples
- Pears
- Papaya
- Fresh figs
- Fresh grapes (seedless)
- Fresh cherries (seasonal)
Note: More acidic fruits like citrus and strawberries can be higher in histamine for some people. Overripe fruit can also have higher histamine levels, so I stick to fresh, just-ripe fruit for the best results.
Dressings (Low Histamine Approved)
Primal Kitchen – avocado oil-based, no vinegar:
- No-Dairy Ranch
- Lemon-Turmeric Vinaigrette
- Green Goddess
*Use code KEETOWELLNESS for 10% off.
Side Dish – avocado oil-based, no vinegar:
- Creamy Avocado Ranch
- Creamy Herb
- Lemon & Herb
*Use code KEETOWELLNESS15 for 15% off.
(Always check labels — formulas can change.)
Why This Works for Me
When I stick mostly to these foods, I notice:
- Less bloating
- Stable energy
- Better sleep
- Fewer anxiety spikes
- Easier fat loss
It’s not about perfection — if I want something outside this list, I have it. But keeping my baseline diet low histamine helps keep inflammation down so my body can do its job.
Full Low Histamine Meal Plan Coming Soon — But Here Are a Few Recipes I’ve Been Loving
Breakfast – Farmer’s Cheese Toast
- 1–2 slices Ezekiel sprouted bread (or sourdough if tolerated)
- Spread Lifeway farmer’s cheese
- Top with fresh blackberries
- Sprinkle of sea salt
- Drizzle of pure maple syrup (or honey if tolerated)
Easy Lunch (5 Minutes)
Turkey & Mozzarella Plate
- Slices of in-house roasted turkey breast (no nitrates)
- 1–2 individually wrapped mozzarella balls (no preservatives)
- Fresh cucumber + snap peas
- NUFS crackers or Mary’s seeded crackers
- Side of blueberries
Dinner 1 – Steak, Rice & Snap Peas
- Fresh grass-fed steak (lightly seasoned, cooked to preference)
- Steamed jasmine rice with a drizzle of olive oil
- Sautéed snap peas with sea salt
Dinner 2 – Maple Glazed Chicken Thighs with Sweet Potato Mash & Herbed Green Beans
- Pasture-raised chicken thighs, brushed with a maple + olive oil glaze, baked until golden
- Sweet potatoes, boiled & mashed with ghee and sea salt
- Green beans tossed with fresh parsley and olive oil
📌 Save this list for your next grocery run and shop it instantly via my Instacart here.
📲 Follow me on Instagram @kee_to_wellness for the Low Histamine Meal Plan coming soon!
