Best Restaurants for Histamine Intolerance

Michael Eisenwasser 4 min read

Eating out with histamine intolerance can feel limiting. If you've ever sat at a table while everyone else orders freely, or felt anxious scanning a menu wondering what's safe, you're not alone. Many people with histamine intolerance find social eating stressful, and some avoid restaurants altogether.

When I first started on a low histamine diet, eating out felt impossible. But over time I've found restaurants and orders that work for me, and eating out has become enjoyable again. Once you figure out what works for you, restaurants become a lot less stressful.

These are restaurants and cuisines that have worked well for me. Your tolerance might be different, so treat this as a starting point and see what works for you.

Mexican

Mexican is a great option if you keep it simple.

What to order: Steak tacos on corn tortillas with just cilantro and onions. I skip the cheese since I'm lactose intolerant, but add it if you tolerate dairy. Refried beans work as a side for most people.

What to avoid: Skip all the salsas. Tomatoes are a common trigger, and the fermented hot sauces are worse. No sour cream either.

The nice thing about this order is it's available at any Mexican restaurant, and corn tortillas are naturally gluten-free.

Korean BBQ

Korean BBQ works well because you're grilling fresh meat at the table yourself.

What to order: Get unmarinated steak to cook, white rice, and lettuce to wrap it in. Use sesame oil for dipping if they have it.

What to avoid: Pass on all the banchan (the little side dishes) and every sauce except sesame oil. The sides are mostly fermented, and the sauces typically contain gochujang or soy sauce.

The format works in your favor here since you control exactly what ends up on your plate. Just make sure to ask for unmarinated meat. The marinated options often sit in fermented soy sauce, which can be problematic.

Vietnamese

Vietnamese can be a good option, though it requires asking a few questions.

What to order: Pho can work for some people. It's beef broth, rice noodles, and fresh meat. The basil and bean sprouts that come on the side are fine to add.

What to avoid: Leave out the chilies and jalapeños. Ask whether they put soy sauce or fish sauce in the broth. Some restaurants do.

Note: Long-simmered broths can be problematic for some people with histamine intolerance. I tolerate pho well, but test carefully the first time.

Steakhouses

Most steakhouses have safe options if you stick to the basics.

What to order: A simply grilled steak with a baked potato and steamed vegetables works well. Fish is another option: salmon or something mild like cod, served with rice and vegetables like broccoli or asparagus.

What to avoid: Ask for a steak that hasn't been aged, since the aging process increases histamine. Stay away from seasoning blends and all sauces. For fish, make sure they skip any lemon or soy-based glazes.

Salads

Almost any restaurant can make a safe salad if you customize it.

What to order: Load up on vegetables and add a protein like grilled chicken, steak, or fish. Instead of dressing, ask for olive oil on the side and season with salt and pepper.

What to avoid: Most dressings, since they almost always contain vinegar, citrus, or other common triggers.

Chipotle

Chipotle makes it easy to build a low-histamine meal since you can see everything that goes in.

What to order: A bowl with rice (white or brown), steak or chicken, and lettuce. Add cheese if you tolerate dairy.

What to avoid: The guacamole, all salsas (including the corn salsa, which contains lime), and sour cream.

Chick-fil-A

Chick-fil-A is one of the better fast food options since they have gluten-free grilled chicken.

What to order: Grilled nuggets, or a grilled sandwich with lettuce only. Skip the bun if you're avoiding gluten, and hold the tomato and mayo.

What to avoid: The breaded options if gluten is an issue, and all of the sauces.

It's helpful to have a fast food fallback for when you're traveling or don't have time to cook.

General tips

A few things that help when eating out:

Keep it simple. Grilled meat, rice, and fresh vegetables. The fewer ingredients, the fewer chances for hidden histamine.

Ask questions. Don't be shy about asking what's in a sauce or broth. Most restaurants are used to dietary questions.

Consider DAO before eating out. I take DAO supplements before eating out when I'm not 100% sure about ingredients. It helps me personally, though results vary.

Track what works. Keep a log of what you order and how you feel afterward. Over time, you'll build a list of safe go-to meals at your favorite spots.

Eating out with histamine intolerance takes some trial and error, but once you find what works, it gets a lot easier. You don't have to choose between your health and having a social life. It just takes a bit of planning.

And when you'd rather cook at home, check out our low histamine recipes for simple meal ideas.

Track your symptoms and discover patterns with Histamine Tracker. Includes a database of 1,000+ foods with histamine ratings.