Low Histamine Snacks That Actually Taste Good

Michael Eisenwasser 2 min read

Snacking is one of the harder parts of low histamine eating. A lot of the convenient stuff (cheese, yogurt, deli meat, jerky, anything with chocolate) sits on the avoid side of most low histamine lists.

I snack a lot, so this post is just the snacks I actually buy and eat. Everyone's tolerance is different, and none of this is health advice. This is what works for me.

The snacks I actually eat

KIND Almond & Coconut bars. Almost every KIND bar has chocolate or caramel in it, which I won't eat. This one is mostly almonds, coconut, and honey, and it's gluten-free. I buy them in bulk and keep them everywhere: my car, my bags, around the house. If you need something you can carry around that won't go bad, this is it. I highly recommend them.

Popcorn. The cleanest option is popping fresh kernels yourself. If you don't want to mess with a popcorn maker, the ready-made bagged kind is fine. Stay away from the microwave bags, they're full of junk.

Potato chips and tortilla chips. Plain ones are simple, and they're gluten-free. That matters because a lot of people with histamine intolerance end up avoiding gluten too, since it can be hard on the gut.

Fritos. If you're in a 7-Eleven or a gas station and need something quick, Fritos are good because they're basically just corn chips: corn, oil, salt.

Apples and carrots. Both are good snacks, cheap, and sold everywhere.

Coconut water. I really recommend coconut water. The brand I buy is Vita Coco, in bulk at the grocery store, and it's a nice drink to have around when you want something besides water.

Fresh options at home

Fresh fruit is the easy part: apples, pears, blueberries, cherries, watermelon, mango. Eat it fresh, not bruised or overripe. Bananas, citrus, and strawberries are commonly avoided, and bananas and citrus show up on histamine liberator lists.

For protein, a freshly boiled egg or freshly cooked chicken works for a lot of people. Fresh matters most here: eat it the same day or freeze it right away, because leftovers sitting in the fridge are the usual problem with protein snacks.

A few rules

Choose fresh over stored where you can. Freshness matters more than any printed food list, especially with protein.
Eat cooked protein the same day or freeze it right away.
Short ingredient lists make it easier to know what you're reacting to.
Keep your go-tos stocked so you're not stuck choosing from whatever's around.

There's a snacks section in our recipes if you want to make your own. And log what you eat and how you feel afterward. That's how you find out what belongs on your own list.