A low histamine diet helps reduce symptoms by avoiding foods that are high in histamine or trigger its release. Generally safe foods include freshly cooked meats (chicken, turkey), fresh fish eaten immediately after cooking, eggs, gluten-free grains like rice and oats, and most fresh fruits such as apples, pears, blueberries, and grapes, along with vegetables like carrots, zucchini, cucumber, spinach, and broccoli. Foods to avoid include aged cheeses, fermented foods (yogurt, sauerkraut, soy sauce), processed meats, alcohol, vinegar-based foods, and leftover or improperly stored foods, as histamine increases with storage time. For balanced meals, focus on freshly prepared protein + vegetables + simple grains, avoid leftovers by cooking small portions, and rotate safe foods to maintain nutrition while minimizing histamine buildup and symptom triggers.