Bread and histamine intolerance
Bread is a staple food – especially as a base for breakfast, as a snack in the evening, or as a snack in between meals. Fresh bread or rolls are simply part of everyday life. But how well is bread tolerated with histamine intolerance? Is all bread tolerated? Which ingredients should you look out for? You can find out in this blog article.
Bread and Histamine (Intolerance)
In general, fortunately, bread is not one of the histamine bombs – at least not fundamentally. It depends on the type of grain and additional ingredients. Furthermore, the manufacturing process plays an important role, because denser types of bread are better than airy types of bread. Day-old bread or toasted bread are also suitable for histamine intolerance.
You can read here which ingredients you should avoid in bread if you have histamine intolerance:
Ingredients that are high in histamine in bread
- You should generally avoid sourdough. A lot of histamine forms due to the long fermentation process.
- Locust bean gum
- Baking starter
- Sunflower seeds and oil
- You should also avoid dry yeast and organic yeast, as they are considered high in histamine.
IMPORTANT: According to recent studies, fresh yeast contains hardly any histamine. It is best to carefully test fresh yeast and pay attention to your individual tolerance level.
Tolerated types of grain with histamine intolerance
Bread varieties that are usually well tolerated because they are considered low in histamine are listed here. However, pay attention to cross-allergies or gluten intolerance and celiac disease.
- Millet (pseudo-cereal)
- Corn
- Oats
- Spelt (contains gluten)
- Rice
- Quinoa (pseudo-cereal)
- Amaranth (pseudo-cereal)
If you are looking for a bread that follows these recommendations, our Organic Grain Bread might be just what you need. It contains only selected ingredients that are suitable for a low-histamine diet, and is free of sourdough, dry yeast, or sunflower seeds.
Lieferzeit: 2-3 Tage
Intolerable types of grain with histamine intolerance
You should rather avoid these types of grain:
- Wheat (1)*
- Wheat germ (2)
- Rye (1)
- Barley (1) – not to be confused with barley grass, which is low in histamine
- Buckwheat (2)
- Malt (2)
*Normally, we more often use and recommend foods that are SIGHI 1. With grains, in our experience, it is more advisable to use only SIGHI 0 grains.
Baking your own bread with histamine intolerance – The best alternative
Even though we have listed tolerable types of grain for you, it is still a risk to buy bread from a regular bakery. Mostly, untolerated types of grain and/or unsuitable additives are used. Mixed breads are also very popular at the bakery. These can also contain histamine-rich nuts and seeds in the bread. The same applies to conventional baking mixes.
Therefore our tip: Bake your own low-histamine bread!
Here you know what's in it, how fresh it is, and you can bake it individually according to your wishes. If you need a change from conventional types of grain, you can also try coconut flour (1). Flax, chia, or psyllium husks are very suitable as binders when baking. You could replace yeast as a leavening agent with baking soda or cream of tartar baking powder, for example.
Two other options for bread are, for example, rusk, crispbread, rice or corn wafers. Just make sure they contain tolerable types of grain and no untolerated additives.
The bread is there – but what is suitable as a topping for histamine intolerance?
Finding bread spreads without untolerated additives or with natural ingredients is a happy coincidence.
Otherwise, you can eat, for example, young Gouda or Butterkäse cheese on your bread or roll. Vegan cheese based on coconut is also suitable.
Our recommendations: Our vegan HistaFood organic spreads. They are all suitable for a low-histamine diet, gluten-free, and lactose-free. The Organic Vegetable Spread Zucchini & Basil, the Organic Nut Spread and the Organic Fruit Spread are also suitable for a low-fructose diet.
If you want to make it easier to start a low-histamine diet, our HistaStarter Set is a practical choice. It contains a selection of our most popular foods for a low-histamine everyday life and is ideal for getting to know different products.
Lieferzeit: 2-3 Tage
