Mixed vegetables

Unlike fruit, the vegetable aisle mostly works in your favor: the bulk of everyday vegetables sit comfortably in the low range.

• The low-histamine majority — carrots, zucchini, broccoli, cauliflower, green beans, peas, sweet potato, onion, and corn are all low, which is why a generic vegetable mix usually lands fine

• The famous exceptions — tomato, spinach, eggplant, and avocado are all high (tomato is also a liberator), and bell pepper and mushrooms sit in the moderate range, so check what's actually in the mix

• Frozen is fine, fermented is not — a plain frozen mix keeps the level of whatever vegetables are in it, so the ingredient list is still the thing to read; pickled or fermented vegetables are a different category entirely

Read a mixed bag's ingredient list once, and swap in your own tolerated vegetables when a recipe leaves the choice to you.