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SIGHI, www.histaminintoleranz.chSIGHI food list, page 3Updated: 01.04.20160potato with peelDark place! Green points are poisonous! Possibly incompatible for those withsalicylate intolerance0potato, new, with peelDark place! Green points are poisonous! Possibly incompatible for those withsalicylate intolerance000000100potato, peeledquinoaricerice buiscuits, rice cakesrice crispiesrice noodlesryesagospeltDark place! Green points are poisonous!?0sunflower seedssweet corn, maize kernels: corn on the cob, fresh /pasteurisedsweet corn, maize kernels: dried (maize meal, maize flour)0sweet corn, maize kernels: out of the tin01 ?A L200sweet potatowheatwheat germwild riceyam20LPossibly not always well tolerated?After cooking, store in the fridge up to 12-24 hours max.Slightly worse tolerated than freshly cooked riceBe careful with malt, folic acidSlightly worse tolerated than freshly cooked riceBarely toleratedPrefer old varieties. Modern ATI-varieties modified by cultivation are often not welltolerated.Hard to digest.Hard to digest. Possibly incompatible after long-term storage or in largequantities?Uneven. Mostly digestive problems like flatulence.Putrescine, spermine, spermidine, cadaverineWild rice is not botanically related to rice.NutsalmondBrazil nutcashew nutchufa sedge (Cyperus esculentus)chufa sedge (Cyperus esculentus), roastedearth almondhazelnutmacadamianut grassnutspeanutspine nutspistachiotiger nut sedgewalnutyellow nutsedgeSmall amounts are well tolerated. May cause e.g. sleep problems.000000000black caraway oil (Nigella sativa)canola oilcoconut fat, coconut oil, copra oilfennel flower oil (Nigella sativa)margarine (check for intolerated additives)Nigella sativa oilnutmeg flower oil (Nigella sativa)olive oilpalm kernel oilantiallergic0palm oil, dendê oilShould not be bought for ecological reasons. Apart from that, it is recommended.0pumpkin seed oilThis oil is made by pressing roasted, hulled pumpkin seeds (pepitas), from a localvariety of pumpkin, the Styrian oil pumpkin.00012rape seed oilRoman coriander oil (Nigella sativa)safflower oilsunflower oilwalnut oil1010201003210030A L?L?A LMax. 1-2 nuts per day are a good source of seleniumActually not a nut, but tuber (thickening of stolons)Actually not a nut, but tuber (thickening of stolons)Actually not a nut, but tuber (thickening of stolons)Actually not a nut, but tuber (thickening of stolons)Uneven. See individual species.Several species. Maybe not all of them with the same compatibility?Actually not a nut, but tuber (thickening of stolons)Actually not a nut, but tuber (thickening of stolons)Fats and oils?Vegetables0artichoke0asparagus2 H ? ? ? aubergine2 HLavocado?bamboo shootsVery recommendedantiallergicCheck for incompatible additivesantiallergicantiallergicIncompatible for those with salicylate intoleranceShould not be bought for ecological reasons. Apart from that, it is recommended.antiallergicA single dose is no problem, but is inflammatory in the long term.

SIGHI, www.histaminintoleranz.ch2LSIGHI food list, page 4beans (pulses)0beetroot2bell pepper (hot)0bell pepper (sweet)0bok choi2borlotti beans2 H ? ? ? brinjal0broccoli1Lbrussels sprouts0cabbage, green or white0cabbagge (excepting coliflower and kohlrabi)0carrot0cauliflower0celery0celery cabbage (Brassica rapa subsp. pekinensis)1?chard stalks (Beta vulgaris subsp. vulgaris)?chayote2chickpeas0chicory (Cichorium intybus)2?chili pepper, red, fresh?choko0corn salad, lamb's lettuce (Valerianella locusta)0courgette?cress: garden cress (Lepidium sativum)0cucumber2 H ? ? ? eggplant0endive (Cichorium endivia)0fennel?garden cress (Lepidium sativum)1garlic1German turnip0gourds1green beans1green peas1green split peas1Lhorseradish2Lkelp (large seaweeds (algae) belonging to the brown algae)1012000?02100232222000031122? ?LLHH ?H ?H ?L?H?kohlrabilamb's lettuce, corn salad (Valerianella locusta)leeklentilslettuce iceberglettuce: head and leaf lettucesmarrowmungbeans (germinated, sprouting)napa cabbageolivesonionpak choiparsnipperennial wall-rocket (Diplotaxis tenuifolia)pickled cabbagepickled cucumberpickled gherkinpickled vegetablespulses (soy, beans, peas, lentils )pumpkins (various varieties)radish: red radish (the tiny red round ones)radish: white radish (the long white ones)red cabbagesauerkrautSavoy cabbagesnow peassoy (soy beans, soy flour)spinachUpdated: 01.04.2016Applies to virtually all types / varieties. Some tolerated exceptions are possible insome cases.Possibly not well tolerated.Hotness is irritatingPossibly not well tolerated.In small amounts, usually well tolerated after cookingCan be well tolerated in some casese.g. as an ingredient in seasoned salt / herbal saltIn small amounts, usually well toleratedRating applies to the plant without dressingUsually fermented, sometimes with intolerated ingredientsIncompatible in large quantities

SIGHI, www.histaminintoleranz.ch02 H ? ?2 HL?120squashesstinging nettle (Urtica dioica)tomatoturnipturnip cabbageVicia faba, broad beanwhite onion10yellow split peaszucchiniSIGHI food list, page 5Updated: 01.04.2016A type of onion that has a pure white skin and a sweet, mild white flesh (not thecommon onion).Herbs011211121200010002211LLLLLLLbasilbear leek (Allium ursinum)bear's garlic (Allium ursinum)blue fenugreek (Trigonella caerulea)broad-leaved garlic (Allium ursinum)buckrams (Allium ursinum)chivesclover (trigonella and trifolium species)dillfenugreek (Trigonella foenum-graecum)mintoreganoparsleyramsons (Allium ursinum)rosemarysagesavory (Satureja hortensis)trifoliumtrigonellawild garlic (Allium ursinum)wood garlic (Allium ursinum)Small amounts are well tolerated.Small amounts are well tolerated.Small amounts are well tolerated.Small amounts are well tolerated.Incompatible in large quantitiesFor example, fenugreek, blue fenugreekSmall amounts usually not a problem. High salicylate content.Incompatible for those with salicylate intoleranceSmall amounts are well tolerated.For example, fenugreek, blue fenugreekFor example, fenugreek, blue fenugreekSmall amounts are well tolerated.Small amounts are well tolerated.Fruits0000?2 HLA2?000?00A L2?0A L20?00001L01002A Lacerola, acerola powder, Barbados cherry, West Indiancherry, wild crepe myrtleappleapple: Golden Deliciousapricotaronia, chokeberries, red chokeberry (Aronia arbutifolia),black chokeberry (Aronia melanocarpa)Asimina trilobaavocadobananaBarbary fig (Opuntia senberrycactus pear (Opuntia ficus-indica)carambola, starfruitcherrycitrus fruitscocoa buttercocoa, cocoa powder (chocolate, etc.)coconut, coconut shavings, coconut milkcommon pawpaw of NE-USAcommon sea-buckthorn (Hippophaë rhamnoides)cowberrycranberrydates (dried, desiccated)dog rose (Rosa canina)dragon fruit, pitaya, pitahayafigs (fresh or dried)goji berry, Chinese wolfberry, Chinese boxthorn, Himalayangoji, Tibetan gojigooseberry, gooseberriesgrapefruit(The greener the better tolerated?)Avoid skin contact with the spikes!Avoid skin contact with the spikes!ControversialMostly well toleratedGood source of seleniumMay be slightly laxative

SIGHI, 2?01102010?11?0020011000?2?11LLLL?A L? LA LAAA LLL?LA L?SIGHI food list, page 6grapesguavaAvoid skin contact with the spikes!Indian fig opuntia (Opuntia ficus-indica), Barbary fig,cactus pear, spineless cactus, prickly pear, tunaThis plant is a hybrid between gooseberry and blackcurrant.jostaberrykakikiwi fruitThe greener the better toleratedladyfinger bananalemonlemon peel, lemon zestlimelingonberryloganberrylycheemandarin orange, mandarin, mandarine (Citrus reticulata)mangomelons (except watermelon)morello cherriesmulberrynashi pearnectarineorangeorange peel, orange zestpapaya, pawpawpassion fruit, passionfruitpaw pawpeachpearpear, peeled canned in sugar syruppersimmonpineapplepitaya, pitahaya, dragon fruitplumpomegranateprickly pear (Opuntia ficus-indica)prunePrunus domestica subsp. Domesticapurple granadilla, passionfruitquinceraisinsraspberryredcurrants, currantredcurrants, currantrhubarbrose hipsallow thornsharon fruitsour cherryspineless cactus (Opuntia ficus-indica)strawberrysugar bananatamarillo, Solanum betaceumtuna, prickly pear (Opuntia ficus-indica)watermelonZwetschge (damson plum subspecies domestica)To be debated. Is often well tolerated.Suspected occasional histamine liberator effects (due to pollutant / pesticideexposure?)Avoid skin contact with the spikes!Better tolerated than other plums. Mainly cultivated in Central Europe.Only if not sulphured / without sulphite / without preservatives! High salicylatecontent!Controversial. Often well tolerated. Oxalic acid.Avoid skin contact with the spikes!The greener the better toleratedAvoid skin contact with the spikes!Suspected histamine liberator effectsBetter tolerated than other plums. Mainly cultivated in Central Europe.Seedschia (Salvia hispanica)isabgol, psyllium seed husksispaghula, psyllium seed huskspsyllium seed husks (Plantago ovata)pumpkin seedssesame000001Can be useful both for constipation as well as diarrhea.Can be useful both for constipation as well as diarrhea.Can be useful both for constipation as well as diarrhea.May cause diarrhea in some casesMushrooms, fungi and algae3LUpdated: 01.04.2016algae and algae derivativesExtremely rich in iodine

SIGHI, www.histaminintoleranz.chSIGHI food list, page 7brown algae, algaecepgreen algae, algaekelp, seaweed, algaeKombu seaweedmorelmushrooms, different typesNori seaweedporcino mushroom (Boletus edulis)red algae, algaeseaweed, seaweedseaweeds and seaweed derivativesWakame seaweedwhite button mushroomyeast (fresh, dried, in all forms)Extremely rich in iodine01000agave nectar, agave syrupartificial sweetenersbirch sugar, xylitol, xylite, E967caramel (browned sugar)dextroseHigh fructose content00200E420, sorbitol, glucitolE967, xylitol, xylite, birch sugarextract of maltfructose (fruit sugar)glucose0002200?00000honeyinverted sugar syrup, invert sugar syruplactose (milk sugar)liquorice rootmalt extractmaltose, malt sugar (pure)maple syruppalm sugarsorbitol, glucitol, E420stevia (stevia leaves, liquid, powder)sucrosesugar (beet sugar, cane sugar)xylitol, xylite, birch sugar, E967323332232333311LLLLLLLLLAUpdated: 01.04.2016Extremely rich in iodineExtremely rich in iodineExtremely rich in iodineExtremely rich in iodineExtremely rich in iodineExtremely rich in iodineExtremely rich in iodineExtremely rich in iodineWell tolerated when produced under perfect hygienic conditions. Exceptions:baked goods with a long dough fermentation time may be intolerated. Highcontent of glutamic acid (see glutamate).Sweeteners?Sucralose is tolerated.Glucose syrup may contain a lot of fructose, pure glucose is free from fructose.Too much will cause indigestion.Glucose syrup may contain a lot of fructose, pure glucose is free from fructose.To be debated. Uneven. Naturally contains benzoic acid.Nevertheless, should be used sparingly, not as a main nutrient.Nevertheless, should be used sparingly, not as a main nutrient.Spices, seasoning, aroma?02anise, aniseedbay laurel, laurelblack caraway (Nigella sativa)bouillon (because of yeast extract / meat extract /glutamate)0caraway (Carum carvi)Positive effect: good for heavy meals. Caution: Not to be confused with cumin(intolerated)!0cardamomÀ utiliser avec parcimonie! Des différentes éspèces et variétés sont appeléescardamome et sont utilisés comme épice. Difficile de savoir si tous sont cumin (Cuminum cyminum)cummincurrydistilled white vinegarOnly small amounts are well tolerated.fennel flower (Nigella sativa)gingerJeerajuniper berriesantiallergic00002220 ?0120?LLLSmall amounts are well tolerated, for larger quantities lack of experience.antiallergicAlmost always with incompatible ingredients (glutamate, yeast rt (in the meaning of proteinhydrolysates), meat extracts, incompatible vegetables)Small amounts are well tolerated, for larger quantities lack of experience.Only small amounts are well tolerated.Low histamine, but not free from histamine. Use sparingly. Check for intoleratedadditives.Small amounts are well tolerated.

SIGHI, www.histaminintoleranz.chSIGHI food list, page 8Updated: 01.04.2016Small amounts are well tolerated, for larger quantities lack of experience.2 ? ? ?0laurel, bay laurel, sweet bay, bay tree, true laurel, Grecianlaurelmeat extractmeridian fennel (Carum carvi)201020220mustard, mustard seeds, mustardseed powderNigella sativa seednutmegnutmeg flower (Nigella sativa)paprika, hotpaprika, sweetpepper, blackpepper, whitePersian cumin (Carum carvi)Seeds of the mustard plant and products thereof13 H ?02poppy seedsred wine vinegarRoman coriander (Nigella sativa)seasoning made of hydrolysated proteinsSmall amounts are well tolerated.30 ?soy saucespirit vinegar?0star anise, star anise seed, Chinese star anise, badiamthyme, common thyme, German thyme, garden thyme,(Thymus vulgaris)turmeric (Curcuma longa)vanilla extractvanilla, vanilla pod, vanilla powder, vanilla sugar?L01 ?1 ?Positive effect: good for heavy meals. Caution: Not to be confused with cumin(intolerated)!antiallergicSmall amounts are well tolerated.antiallergicIrritating the intestineSmall amounts are tolerated.Small amounts are tolerated.Positive effect: good for heavy meals. Caution: Not to be confused with cumin(intolerated)!antiallergicDerived from vegetal protein hydrolysate, aroma reminiscent of meat broth.Contains glutamate, histamine and other amines.Low histamine, but not free from histamine. Use sparingly. Check for intoleratedadditives.From fermented fruits, alcoholic.Tolerated in small quantities. Fermentation! Possibly traces of sulfite? (See alsoadditives vanillin)1 H ?3 H ?0 ?vinegar: apple vinegarvinegar: balsamic vinegarvinegar: spirit vinegar, distilled white vinegarCheck for additives.0 ?white vinegar, spirit vinegarLow histamine, but not free from histamine. Use sparingly. Check for intoleratedadditives.3 H ?2Lwhite wine vinegaryeast extractLow histamine, but not free from histamine. Use sparingly. Check for intoleratedadditives.Chemical conversion to glutamate.BeveragesWater1healing spring water with lots of sulfur, fluorine, iodine,and carbonic acidmineral water, stilltap A?A?LLLLLLLLLLLLLLBBBBBBBBBBBBBBalcohol, pure (ethanol)alcoholic beveragesbeerbrandychampagneethanolliquor, clear (colourless)liquor, schnapps, spirits, cloudy (not colourless)rumschnapps, clear (colourless)sparkling winespirits, clear (colourless)winewine, histamine free ( 0.1 mg/l)Still contains alcohol and sulfite, like any wine. For cooking, it is well toleratedafter the alcohol has evaporated.3 H A L B wine: red wine2 H A L B wine: Schilcherwein2 H A L B wine: white wineTea, herbal infusions011chamomile teaB green tea?herbal teas with medicinal herbs (especially complexmixtures with numerous ingredients)Incompatible ingredient not yet identified

SIGHI, www.histaminintoleranz.chSIGHI food list, page 9lime blossom tea, limeflower, flowers of large-leavedlimetree (Tilia platyphyllos)B mate tea (llex paraguariensis)peppermint tearooibos tea01000sage tea1 H ? ?stinging nettle herbal tea (Urtica dioica)B tea, black tea2 H0verbena herbal teaUpdated: 01.04.2016Caution: Check the list of ingredients. Tea blends (mixtures) of Rooibos &incompatible ingredients (e.g. orange zest) are often sold as “Rooibos” as well.Has a calming effect on intestine and nervous system.Juices, fruit nectars02cranberry nectarorange juiceLVegetable juices2tomato juiceLDrinks containing gy drinksespressoSee also caffeine and carbonatedCaffeine stimulates nerves and bowel, which may be mast cell activating.See also caffeine and carbonatedSee also caffeine and carbonatedTheobromine inhibits the DAO enzyme.Better tolerated than coffee, but caffeine still stimulates nerves and bowel, whichmay be mast cell activating.Milk surrogatesoat drink, oat milkrice milk, rice drinksoy milk, soy drink112Often slightly histamine containing as fermented enzymatically.Often slightly histamine containing as fermented enzymatically.Soft drinks, sodachocolate drinkscocoa drinkselderflower cordialhot chocolatelemonadeOvaltinesodasoft drinks22021211Depending on the ingredientsDepending on the ingredientsDepending on the ingredientsFood droxybiphenyl, E231acacia gum, gum arabic, E414acetate of lime, calcium acetate, E262acetic acid, E260Acid Red 14, E122agar, agar-agar, E406alginic acid, algin, alginate, E400Allura Red, Food Red 17, C.I. 16035, FD&C Red 40, E129, 2Naphthalenesulfonic acidalpha-tocopherol, vitamin E, E307aluminium, aluminum, E173amaranth, E123ammonia caramel, E150cammonium alginate, E403ammonium carbonate, baker's ammonia, E503ammonium citrate, triammonium citrate, E380annatto, bixin, norbixin, E160bapocarotenal, E160eB ascorbic acid, E300ascorbyl palmitate, E304Azorubin S, E12, Brillantcarmoisin O, E122azorubine, E122baking soda, bicarbonate of soda, sodium hydrogencarbonate, sodium bicarbonatebeeswax, E901benzoates, E210-213This refers to the azo dye amaranth, an artificial food coloring. Not to be confusedwith the pseudo grain amaranth from the plant genus Amaranthus.Possibly not as good tolerated as E150?Lowers histamine levels, but is also a weak DAO inhibitor. Good for those withMCAS, bad for those with HIT?

SIGHI, LL20220120002?22?LLL?L?LL01?L2222LL? ?L020000LL00012200LLSIGHI food list, page 10benzoic acid, E210betanin, Beetroot Red, E162bixin, norbixin, E160bborax, sodium borate, sodium tetraborate, disodiumtetraborate, E285boric acid, E284Brilliant Black BN, Brilliant Black PN, Brilliant Black A,Black PN, Food Black 1, Naphthol Black, E151, C.I. FoodBlack 1, C.I. 28440Brilliant Blue FCF, E133, FD&C Blue No.1, Acid Blue 9, D&CBlue No. 4, Alzen Food Blue No. 1, Atracid Blue FG,Erioglaucine, Eriosky blue, Patent Blue AR, Xylene BlueVSG, C.I. 42090Brown FK, Kipper Brown, Chocolate Brown FK, E154, C.I.Food Brown 1Brown HT, Chocolate Brown HT, Food Brown 3, E155, C.I.20285butylated hydroxyanisole, E320butylated hydroxytoluene, BHT, dibutylhydroxytoluene,E321C.I. 14720, E122C.I. 16255, E124C.I. 47005, E104C.I. Acid Red 18, E124calcium acetate, acetate of lime, calcium ethanoate,calcium diacetate, E262calcium alginate, E404calcium ascorbate, calcium diascorbatecalcium benzoate, E213calcium bisulfite, E227calcium carbonate, limestone, E170calcium citrate, E333calcium diglutamate, E623calcium lactate, E327calcium L-ascorbatecalcium L-ascorbatecalcium polyphosphate, E452calcium propanoate, calcium propionate, E282calcium sorbate, E203calcium sulfite, E226canthaxanthin, cantaxanthin, cantaxanthine,canthaxanthine, E161gcaramel color, caramel coloring, E150carbonated drinks, carbonic acidcarboxymethyl cellulose, CMC, carboxymethylcellulose,carmellose, cellulose gum, E466carmine, E120carmoisine, E122, Food Red 3, E122carob, carob powder, carob pod mealcarobin, carob gum, carob bean gum, E410Often well tolerated.Only short time effects. Symptoms quickly disappearCarob ist the dried (and sometimes roasted) pod, and not the seeds.Thickening agent and gelling agent, extracted from the seeds of the carob tree.carotene, beta-carotene, β-carotene, E160acarrageenan, processed seaweed, E407, E407acaustic caramel, E150aPossibly not as good tolerated as E150?caustic sulphite caramel, E150bcellulose ethyl ether, ethyl cellulose, ethylcellulose, E462cellulose methyl ether, methyl cellulose, methylcellulose, May produce laxative effects in large quantities.methylated cellulose, E461cellulose, E460charcoal, E153chlorophyll, E140To be debated. Made from mold, not from lemons.citric acid, E330cochineal red A, E124cochineal, E120copper complexes of chlorophylls and chlorophyllins, E141cream of tartar, E336Updated: 01.04.2016

SIGHI, LLLL?LLSIGHI food list, page 11Updated: 01.04.2016crimson lake, E120crystal gum, gum karaya, karaya gum, E416curcumin, E100delta-tocopherol, vitamin E, E309dicalcium phosph

The list serves as a rough guide for the assess-ment of the histamine potential, i.e. for the dose-dependent and partly individually different com-patibility, which is influenced by various mecha-nisms. The reason for the incompatibility is spec-ified in the list with the following letter s