As allergy season unfolds, those grappling with food allergies encounter a unique set of challenges. Total Nutrition Technology recognizes the significance of offering tailored, allergy-friendly recipes to meet specific dietary needs. In this blog, we not only explore the intricacies of food allergies but also provide you with insightful information on high-histamine foods, low-histamine foods, and histamine-releasing foods. To enhance your well-being during allergy season, we’ve included two delectable recipes crafted with care.

Understanding Food Allergies: A Comprehensive Overview

Food allergies are dynamic, triggering a spectrum of symptoms from mild discomfort to severe reactions. Recognizing and effectively managing these allergies is paramount for maintaining optimal health. At Total Nutrition Technology, we champion a holistic approach, combining nutritional education with allergy-friendly recipes to empower individuals in navigating their unique dietary needs.

High-Histamine Foods: What to Be Mindful Of

a. Fermented Foods: Sauerkraut, kimchi, and certain soy products.

b. Aged Cheeses: Parmesan, cheddar, and gouda.

c. Processed Meats: Salami, pepperoni, and bacon.

d. Certain Vegetables: Tomatoes, eggplants, and spinach.

e. Certain Fruits: Strawberries, bananas, and avocados.

Low-Histamine Foods: Safe Choices for Allergy-Friendly Meals

a. Fresh Meats: Chicken, turkey, and fresh fish.

b. Certain Vegetables: Broccoli, carrots, and zucchini.

c. Certain Fruits: Apples, pears, and watermelon.

d. Grains: Rice, quinoa, and gluten-free oats.

e. Dairy Alternatives: Almond milk, coconut milk, and rice milk.

Histamine-Releasing Foods: Knowing the Triggers

Although not high in histamine themselves, these foods are known to trigger the release of histamine in the body.

a. Citrus Fruits: Oranges, lemons, and grapefruits.

b. Nuts: Walnuts, cashews, and peanuts.

c. Shellfish: Shrimp, crab, and lobster.

d. Chocolate: Dark chocolate and cocoa-based products.

e. Certain Spices: Cinnamon, chili powder, and nutmeg.

Allergy-Friendly Recipes: Delicious Options for Every Palate

a. Quinoa Salad with Fresh Vegetables: A refreshing, low-histamine option.

  • Ingredients: Quinoa, cherry tomatoes, cucumber, fresh mint, olive oil, lemon juice, salt, and pepper.

b. Baked Lemon Herb Chicken: A flavorful, histamine-conscious protein choice.

  • Ingredients: Chicken breasts, lemon, garlic, rosemary, thyme, olive oil, salt, and pepper.

c. Creamy Avocado Smoothie: A nourishing, low-histamine beverage.

  • Ingredients: Avocado, banana, spinach, almond milk, honey, and ice.

d. Zucchini Noodles with Pesto: A delicious, histamine-friendly alternative.

  • Ingredients: Zucchini noodles, basil, pine nuts, garlic, nutritional yeast, olive oil, salt, and pepper.


In conclusion, arming yourself with knowledge about high-histamine, low-histamine, and histamine-releasing foods empowers you to make informed choices in managing food allergies, particularly during allergy season. Explore our carefully crafted allergy-friendly recipes for delicious meals that prioritize both taste and well-being. Trust Total Nutrition Technology to provide a straightforward, holistic approach to nutrition, ensuring your lifestyle remains vibrant and allergy-aware.