Green smoothie

The histamine level here really comes down to what goes into the blender.

• Fresh leafy greens — spinach is worth watching, as it is commonly listed as a concern on histamine sensitivity lists and reported by many sensitive individuals, but cucumber, kale, and zucchini tend to be much gentler choices

• Add-ins matter — citrus juice, fermented ingredients, or protein powders with certain additives can raise the overall histamine load of an otherwise low-risk drink

Building your smoothie around fresh, low-histamine ingredients like pear, mango, or cucumber keeps things on the calmer end.