Reference lookup
What's in this, and can I eat it?
Search 0 foods, ingredients and additives scored on two independent scales — H for histamine, L for lectin — or paste a whole ingredient list and scan it at once.
Max histamine
Max lectin
Category
H0 Histamine — the SIGHI compatibility scale
L0 Lectin — Plant Paradox + measured lectin content
Both: 0 clear · 1 small amounts · 2 avoid · 3 worst
FIXABLE BY PREP peeling, deseeding or pressure-cooking drops the lectin load
LIBERATOR releases your own histamine
DAO BLOCKER slows the enzyme that clears it
OTHER AMINES tyramine / putrescine
UNCERTAIN SIGHI prints "?" or sources disagree
Menu generator
Build a menu that clears both scales
Every dish is assembled only from ingredients that pass both ceilings, then re-scored at generation time. Where a recipe already specifies the peeling, deseeding or pressure-cooking, its lectin score reflects that.
Histamine rules that matter more than the recipe
- Freshness is the whole game. Histamine accumulates in food over time — a compliant ingredient handled badly becomes a non-compliant meal.
- Cook it, eat it. Serve immediately. SIGHI rates refrigerated cooked food as poorly tolerated.
- Freeze, don't fridge. Portion surplus into the freezer while it is still hot-off-the-stove fresh.
- Buy fish frozen-at-sea, never from the counter. Counter fish on ice is one of the highest-histamine foods there is.
- Grind your own meat. Pre-packed ground meat scores 2; freshly ground and cooked the same hour scores 0.
- Nothing aged, cured, smoked, fermented, canned or pickled. That rules out most condiments.
- Watch DAO blockers separately. Alcohol, black and green tea, energy drinks and cocoa impair clearance regardless of the meal.
Lectin rules — and where they collide with the histamine ones
- Peel and deseed the nightshades and cucurbits. The lectin sits in skin and seeds; the flesh is close to clean. Tomato, pepper, eggplant, cucumber, zucchini, squash, melon.
- Pressure-cook the legumes. Pressure-cooking destroys nearly all bean lectin. Soaking and boiling is not enough for kidney beans.
- Pressure-cooking does not rescue wheat. Wheat germ agglutinin is heat-stable — wheat, rye, barley, spelt and oats have no preparation escape.
- The grain cluster is the sharpest disagreement between the two protocols. SIGHI rates wheat, bread, pasta and barley as fine for histamine; they are the top lectin tier with no fix.
- Watch the seeds. Chia and pumpkin seeds are histamine-clean but score 2 for lectin. Hemp seed clears both at 0.
- Dairy: A1 casein is the lectin-adjacent issue. Goat, sheep and A2 cow dairy sidestep it. Ghee removes the milk protein entirely.
- Not the same evidence base. SIGHI is a long-standing clinical reference list; the lectin ratings rest on a much thinner and more contested literature. Treat L as a hypothesis to test on yourself, not a verdict.