Yogurt and histamine: Tips for low-histamine alternatives
In this article, we take a "histamine look" at yogurt. Whether plant-based or animal-based, yogurt is available in many different varieties and with many different additives. But is it suitable for a low-histamine diet? We answer these and other questions in this article.
Yogurt: An Accidental Discovery?
The word "yogurt" has a very interesting origin. It comes from the Turkish word yoğurt, which means "fermented milk". For this reason, it is assumed that yogurt was accidentally discovered when milk soured. The higher the fat content of a yogurt, the fuller its taste.
Histamine Content in Yogurt
According to the SIGHI list, yogurt is rated 1, so tolerance should ideally be tested individually. The principle also applies to yogurt: the fresher, the more tolerable. Similar to cheese, bacterial cultures are often added to yogurt. However, since the maturation time of yogurt is significantly shorter than that of most cheeses, no large amount of histamine develops during this time. However, a small amount of histamine cannot be ruled out 100%.
Yogurt is suitable for:
- low-histamine diet
- gluten-free diet
- low-fructose diet
- low-salicylate diet
- low-sorbitol diet
- low-nickel diet
Yogurt is not suitable for:
- lactose-free diet
Greek Yogurt and Other Dairy Products for a Low-Histamine Diet
Due to its high protein content, Greek yogurt is currently very trendy. However, it is rather unsuitable for a low-histamine diet, as it contains histamine-forming bacterial strains such as Lactobacillus acidophilus and Lactobacillus casei, which promote the body's own production of histamine. In addition, Greek yogurt is not particularly recommended, as gelatin is often added to it, which is made by boiling skin, tendons, ligaments, or bones of animals.
Alternative dairy products suitable for a low-histamine diet include products such as quark, skyr, cream cheese, cottage cheese, or other young cheeses.
Plant-based Yogurt Alternatives
When it comes to plant-based yogurt alternatives, it is important to pay attention to which plant product the yogurt is made from. Yogurt based on soy or lupin, for example, is rather intolerable, as legumes are not suitable for a low-histamine diet. Yogurt based on oats or coconut (1) , on the other hand, is often better suited for a low-histamine diet.
Would you like to make your yogurt or a plant-based yogurt alternative even more protein-rich? Then try our Organic Protein Powder. It is ideal for mixing in and is suitable for a low-histamine, low-fructose, gluten-free, and lactose-free diet.
Lieferzeit: 2-3 Tage
Lactose-Free Yogurt for a Low-Histamine Diet
Lactose-free dairy products like yogurt are generally almost as well tolerated as "normal" dairy products. However, depending on the manufacturing process, the histamine content could be slightly higher. This is because during the manufacturing process, the milk is first enriched with the enzyme lactase and then left to stand until the lactose is broken down into two smaller sugars. Only then is the milk pasteurized and ultra-heated to make the milk germ-free and deactivate the lactase.
Tips for Buying and Consuming Yogurt on a Low-Histamine Diet
It is highly recommended to look for a long shelf life when buying yogurt, because the longer the yogurt can be stored, the shorter the maturation time. Therefore, it is worthwhile, when on a low-histamine diet, to look in the back rows of the refrigerated section. Once the yogurt is opened, it should also be consumed as quickly as possible, as the microbial spoilage begins simultaneously with opening. For this reason, individual portions are more sensible than a large container for several days.
With yogurt with added fruit, it is also important to note that it may not be well suited for some intolerances due to the fruit. This depends on the type of fruit. Yogurt with citrus fruits or strawberry yogurt, for example, is often rather intolerable for a low-histamine diet.
Especially at the beginning of a low-histamine diet, choosing suitable foods can be a challenge. With our HistaStarter Set, you will get to know a selection of our most popular products and make it easier to get started with everyday life.
Lieferzeit: 2-3 Tage
Low-Histamine Recipe Ideas with Yogurt
Below you will find some very delicious and low-histamine recipes for which you can ideally use yogurt.
Vegan Crumble Cheesecake
This vegan crumble cheesecake is perfect for your next coffee party with friends. The combination of creamy cheesecake and the crispy crumble layer is so delicious that you will surely bake this recipe a second time.
The recipe is: low-histamine, lactose-free, vegan
- low-histamine dried fruits
- coconut oil
- oats
- spelt flour
- salt
- Vegan cream cheese based on oats (1)
- Oat yogurt (1)
- Cornstarch
- Vanilla sugar (1)
Broccoli Salad
This low-histamine broccoli salad with pomegranate seeds, apples and a delicious dressing made from coconut yogurt and acerola juice is simply super delicious and quick to prepare.
The recipe is: low-histamine, gluten-free, lactose-free, vegan
- Broccoli
- Pomegranate seeds
- Macadamia
- Onion (1)
- Apple
- Coconut yogurt (1)
- Acerola juice
- Olive oil
- HistaFood Herbal Salt
Our tip: You can prepare this salad as a meal prep for work or school and take the dip in a separate jar. Mix both shortly before consumption.
Vegan Mango Pancakes
These low-histamine pancakes are excellent as a fruity summer breakfast.
The recipe is: low-histamine, lactose-free & vegan
- Spelt flour
- Coconut blossom sugar
- Turmeric
- Oat milk (1)
- Coconut oil
- Mango (1)
- Coconut yogurt (1)
Our tips:
- You can serve the mango pancakes immediately or place them in the freezer for about 20-30 minutes and eat them as an ice cream alternative.
- As a low-fructose option, you can prepare the pancakes with blueberries or apricots. Use dextrose or rice syrup as a sweetener.
