Tasty Low Histamine Snacks To Fuel Your Body Everyday

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Low-histamine snacks are a fun way to supplement your meals while on a low-histamine diet. While the low-histamine diet can be challenging to follow sometimes, that doesn’t mean you have limited options when it comes to snacks.

I’ve always been a big fan of snacks. Whether I’m feeling a bit peckish in between meals or too busy for a full meal, I like to keep a snack within reach to keep me satisfied.

However, following a low-histamine diet made me re-think my snack options. Don’t worry though, there are plenty of low histamine foods you can make at home or buy at the store. Today, I’ll be featuring my favorite snack options that I’m sure you’ll love, too.

What is the Low Histamine Diet?

The low histamine diet is a type of elimination diet that minimizes the intake of dietary histamine. According to a Biomolecules study, a low histamine diet can be a great way to manage the symptoms of histamine intolerance, a condition wherein the body fails to process histamine properly.

The main goal of a low histamine diet is to prevent symptoms of histamine intolerance. According to the Histamine Intolerance Awareness Organization, common histamine issues include:

• Diarrhea
• Chronic constipation
• Headaches
• Nausea and vomiting
• Flatulence
• Abdominal pain
• Runny nose
• Itchy or red eyes
• Flushing
• Constant fatigue
• Dizziness or fainting
• Skin rashes
• Urticaria 

Reducing the intake of dietary histamine may also be part of the treatment plan for Mast Cell Activation Syndrome (MCAS). The Genetic and Rare Diseases Information Center defines MCAS as a condition wherein mast cells release too many chemical agents, which causes the immune system to overreact and lead to severe allergy symptoms.

Some people may find relief from these symptoms by simply following a low histamine diet. You might even benefit from low-histamine probiotics since probiotics, in general, are known to support healthy digestion.

However, the root cause of your mysterious gut issues may be different for you. Consult a health practitioner about the best course of action if you think you have histamine intolerance or any other food allergies.

Simple Low Histamine Snacks

The SIGHI Histamine Elimination Diet List is my go-to resource for finding low histamine snack ideas and, at the same time, studying foods that I should avoid. Here a several low-histamine foods that you can eat as snacks:

• Fresh cheeses, e.g., cottage cheese, fresh mozzarella, ricotta
• Homemade french fries
• Sweet potatoes
• Low-histamine vegetables, which are most veggies except for spinach, sauerkraut, tomatoes, eggplant, avocado, olives, and legumes (Pro tip: add low-histamine salad dressings to your greens!)
• Almost all fruits, e.g., apples, blueberries, peaches, cherries, etc.
• Macadamias, chestnuts, and other low histamine nuts
• Jams from low-histamine fruits, honey, and other natural sweeteners
• Bread and bakery products except those made from sourdough, malt, and wheat germ
• Eggs
• Hummus
• Vanilla-flavored desserts, e.g., ice cream, pudding

These also make good substitutes for a full dinner if you don’t feel like eating a full meal at night. Otherwise, here’s a list of my favorite low-histamine dinner recipes that are easy, filling, and delicious!

Snacks and Ingredients You Should Avoid

On the flip side, there are some common foods that you should avoid while on a low-histamine diet. According to the SIGHI list, high histamine foods include:

• Fermented products, e.g., sauerkraut 
• Strawberries, pineapple, raspberries, citrus fruits, bananas, kiwi, papaya, pears, and guava
• Canned foods
• Bone-matured or dry-aged meat
• Pureed meat, e.g., cold cuts
• Canned fish
• Matured cheese
• Pickles
• Vinegar, soy sauce, and hot spices
• Cocoa and cocoa products
• Alcoholic beverages (you can substitute low-histamine alcohol instead)
• Most long-stored nuts, e.g., pine nuts, peanuts, cashews, walnuts, and nut butter made from these nuts

Best Low-Histamine Snacks on the Market

Low-histamine snacks don’t always have to be homemade. There are plenty of low-histamine food you can buy pre-packed. However, they don’t always explicitly say “low-histamine,” so you’ll have to be thorough when reading the ingredient lists.

Want snacks that you can grab on the go? Here are several that you should add to your shopping lists.

MASA Tortilla Chips Snack Pack

Corn is another low-histamine grain, which means tortilla chips can be a part of your low-histamine diet. However, you want to avoid ingredients that may contain histamine, such as hot spices.

That’s why I like to keep my tortilla chips as simple as possible. If I can’t make my own at home, I grab a bag of Tortilla Chips from MASA. These are the crunchiest chips and my favorite for homemade dips. More importantly, they contain grass-fed tallow instead of seed oils and are made from naturally harvested corn.

Making tortilla chips with tallow is just one of tallow’s many uses. And they sure are delicious!

Suzie’s Organic Brown Rice Cake Thins

Rice is naturally low in histamine, making white or brown rice cakes safe foods on the low-histamine diet. My go-to are these Organic Brown Rice Cake Thins by Suzie’s. They’re low in histamine, gluten-free, and sugar-free. Plus, they’re low in calories and have just one single ingredient.

I like eating these rice cakes as is, but they also work well with cream cheese or fresh fruit slices. If you want something sweet, try spreading a low-histamine jam on top.

Rhythm Superfoods Kale Chips

Kale is super low in histamine but very high in essential nutrients. However, plain kale can be a little boring.

Try these Kale Chips from Rhythm Superfoods instead. They are dried and flavored with organic seeds, herbs, and spices, but they still have that signature kale flavor you’re looking for. If you have picky eaters, these chips can be a great way to introduce them to kale, too!

Raw Organics 100% Organic Chia Seeds

Chia seeds are low in histamine and contain lots of important nutrients, including protein, fiber, and omega-3s. They’re often added to chia pudding and smoothies, which can make a great snack if you’re looking for something filling.

My favorite are these Organic Chia Seeds from Raw Organics. They always taste fresh and are super easy to use.

Anthony’s Organic Yellow Popcorn Kernels

Popcorn is another easy snack when I want something light and easy. There are tons of popcorn brands out there, but my go-to option is Anthony’s Organic Yellow Popcorn Kernels. These kernels always come out big, light, and perfectly popped, and you can customize the flavor however you want. Plus, this huge bag lasts for months.

Want a glass of wine with your popcorn for movie night? Try low-histamine wine instead to avoid those pesky headaches in the morning.

Boulder Canyon Avocado Oil Chips

Potato chips have always had a bad rap for being “unhealthy,” but I disagree. Potato chips can be a simple, organic, satisfying, and low-histamine snack if you know what to choose.

If you want a potato chip made with simpler ingredients and free from cholesterol, trans fats, and histamine, try Boulder Canyon’s Kettle Style Potato Chips with avocado oil and sea salt. It’s healthier than your regular potato chips but just as healthy and crunchy.

Barnana Organic Plantain Chips

These Organic Plantain Chips with Himalayan Pink Salt make a yummy and super simple addition to your pantry. The plantains are sourced from indigenous farmers from small farms in the Amazon rainforest and get transformed into crunchy snacks instead of going to waste after the season. Better yet, the only other two ingredients are coconut oil and Himalayan pink salt.

I always keep a few bags of these chips in the pantry for whenever I’m craving something savory but want something healthier than regular chips. They’re also a hit among the kids!

It’s Just – Hawaiian Macadamia Nuts

Macadamia nuts are one of the only two nut options if you’re on a low-histamine diet, so you better make them count. I recommend the Hawaiian Macadamia Nuts from It’s Just. They’re dry-roasted in small batches, lightly salted, and super crunchy. 

Aside from being a perfect snack for the low-histamine diet, they’re also keto-friendly. I recommend keeping a bag on your desk or in your car so you always have something for a quick fuel-up.

Dang Toasted Coconut Chips

There are a lot of low-histamine fruit options when you’re craving something sweet, but snacking on fresh fruit is not always feasible. That’s why I like to keep some snack versions of my favorite fruits, like these Toasted Coconut Chips from Dang.

These slightly sweet chips are made from simple ingredients; coconut, cane sugar, and salt. They’re organic, vegan, gluten-free, and relatively low in carbs despite being sweet. I like this version the best, but if you want something savory, they also have lightly salted coconut chips.

Simple Mills Organic Seed Crackers

What is a pantry without some good old-fashioned crackers? Instead of the ultra-processed stuff, however, you can keep things organic with these vegan Organic Seed Crackers. Simple Mills keeps their ingredients as straightforward as possible, and they boast of not using anything artificial in their products.

These crackers are nutrient-dense thanks to the organic seed flour blend, and they’re only 150 calories for nine crackers (the perfect calorie and serving size amount for a snack, in my opinion). My favorite flavor is Garlic & Herb, but they also have Farmhouse Cheddar, Himalayan Salt, Mediterranean Herb, Cracked Black Pepper, and more.

Satisfy Your Snack Cravings Without the Symptoms

A low-histamine diet is pretty easy to follow once you know what to eat and what foods you can swap your regular fare with. Aside from your doctor’s recommendations, familiarizing yourself with low-histamine foods for breakfast, lunch, dinner, and even snacks can be extremely helpful. It’s also best to spend the extra time reading through ingredient lists to avoid histamine-rich foods.

Want to know more about the low-histamine diet? Check out our other blogs for more tips, tricks, and low histamine recipes!