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Eggs and histamine intolerance

Eggs are a staple food. Whether as a breakfast egg, scrambled or fried egg – they are definitely popular in quick cooking. In addition, eggs are often indispensable when baking. However, eggs are often not well tolerated. But how does egg consumption behave with histamine intolerance? And what alternatives are there?

Eggs and Histamine (Intolerance)

The egg cannot be considered as a whole here, because a distinction must be made between egg white and egg yolk. According to the SIGHI list, egg yolk is 0, while raw egg white is SIGHI 2. It does not contain much histamine, but is primarily considered a histamine liberator. This means that your body releases histamine without you having ingested any through food. However, when cooked, the entire egg is more tolerable and is no longer considered a histamine liberator. Here – as is often the case – it depends on your individual tolerance limit.

In general, you should consume eggs with caution, as they have an increased allergy potential. Furthermore, eggs contain sulfur, to which affected individuals often react. This is often related to a disturbed intestinal flora.

Which eggs are suitable for histamine intolerance?

If you don't want to forgo your egg, pay attention to organic quality and freshness when buying. Otherwise, we have listed alternatives for you further down in the article.

You should completely avoid brined eggs. These are hard-boiled eggs preserved in salt, which you should urgently avoid if you have histamine intolerance.

Freshness Test for Eggs

Have you bought eggs a long time ago and are no longer sure if they are fresh enough? The basic rule for histamine intolerance is always: Use quickly! However, there is a simple trick with eggs to find out the degree of freshness.

Fill a large glass with water and place the egg in it. Now there are different scenarios:

the egg sinks to the bottom -> the egg is fresh
the egg stands diagonally in the water -> the egg is several days to weeks old, but not yet spoiled
the egg rises to the top/floats on the surface -> the egg is old and spoiled

Alternatives for Eggs in Histamine Intolerance

A well-known and well-proven alternative to normal eggs are quail eggs.
Two to four quail eggs replace one chicken egg. This means nothing stands in the way of fried eggs and baking recipes.

If you want to completely avoid animal egg substitutes, there are the following options:

ground flax seeds
chia seeds
starch flour
applesauce

One tablespoon of the mentioned alternatives corresponds to one egg.

Ground flax seeds resemble egg whites when soaked in water. Flax seeds can replace one to two eggs in baking and serve as an alternative binder. The process is similar with chia seeds and starch flour.
While these alternatives won't bring scrambled or fried eggs to your plate, they will help you bake delicious vegan baked goods.

Many delicious baking recipes can also be prepared without eggs. If you are looking for a suitable low-histamine bread spread, our Organic Fruit Spread Apricot is a fruity addition. It is suitable for a low-histamine, low-fructose, gluten-free, and lactose-free diet and goes perfectly with homemade bread or rolls. In addition, it is vegan and consists of 100% natural organic ingredients.