Persimmon and histamine: Sweet, healthy and well-tolerated?

The persimmon is also known as the "fruit of the gods" and stands out with its bright orange skin and sweet, fruity taste. Long established in our supermarkets, especially during the winter months, the fruit delights with its versatile culinary applications. But is it also suitable for a low-histamine diet? In the following blog article, you will learn more about its origin, nutrients, and role in a low-histamine diet, among other things. Furthermore, we will provide you with some shopping and storage tips as well as a few delicious recipe ideas.

Persimmons: Origin, appearance, and everything you need to know about this exotic fruit

The persimmon tree originates from Asia and belongs to the hardwood family. The persimmon is a winter fruit that is harvested only after the leaves fall in autumn. Today, the fruits mainly come from China, Korea, the USA, and Israel.

There are many different types of persimmons, which are divided into two main groups: the Asian persimmon and the American persimmon.

Here in Germany, you can mainly buy persimmons from October to early January. Some also come to us from Italy and Spain. After this period, until the end of February, the Israeli variety called Sharon fruit is available for purchase.

In terms of taste, persimmons resemble a mixture of tomato and apricot and are pleasantly sweet. At this point, it is important to mention that tomatoes are declared with a 2 on the SIGHI list and are therefore unsuitable for a low-histamine diet.
Unripe persimmons contain many tannins and are therefore very bitter and tart in taste.

Nutritional values of the persimmon: What is in the sweet fruit?

The persimmon is rich in vitamin A, vitamin C, vitamin E, copper, magnesium, potassium, and B vitamins. The soft and water-rich pulp can even gently support the body in cases of constipation.

Below you will find a small list of the calories and macronutrient distribution of a persimmon per 100 g:

Calories: 71 kcal
Protein: 1 g
Carbohydrates: 16 g, of which sugar: 16 g
Fat: 0 g
Fiber: 3 g

Persimmon and histamine: How well-tolerated is this exotic fruit?

Fortunately, the persimmon is declared with a 0 on the SIGHI list and can therefore be optimally integrated into a low-histamine diet. Although it is rich in fruit sugar, it is suitable for a low-fructose diet due to its glucose content.

The persimmon is suitable for the following types of diets:

low-histamine diet
low-fructose diet
gluten-free diet
lactose-free diet
low-sorbitol diet
low-salicylate diet

Unfortunately, we did not find any useful information in our research regarding its tolerance in a low-nickel diet.

Buying and storing persimmons correctly: How to keep the fruit fresh longer

Since persimmons are very intensely colored, the color of the skin is not necessarily a guarantee of ripeness. They should be undamaged and give slightly under light pressure. When buying, also make sure that the fruits have no brown spots or bruises. The perfect ripeness is reached when the pulp shimmers glassy and shiny through the thin skin.

Sliced persimmon

Since persimmons ripen quickly at room temperature, ripe persimmons should be stored in the refrigerator.

Our tip: You can easily freeze persimmons to extend the shelf life of the fruit. For this, you should store them airtight in a freezer bag or a suitable container. When freezing, however, you should note that the consistency after thawing may be softer. Therefore, frozen persimmons are particularly suitable for smoothies, desserts, or baking.

Delicious persimmon recipes

Rice flake porridge with caramelized persimmon

The recipe is vegan, low-histamine, gluten-free, and lactose-free.

You need the following ingredients for 3-4 servings:

250 g rice flakes
600 ml gluten-free oat milk (1)
250 ml coconut milk (from a can)
1 tsp cinnamon
1 persimmon
A little vegan butter (1)
1 tsp coconut blossom sugar

Our tip: You can modify the porridge as you like. With apple and some almond butter (1), grapes and pistachios, or figs (1) and maple syrup. Our Organic Apricot Fruit Spread or our Organic Nut Spread also serve as excellent toppings.

Savory persimmon carpaccio

The recipe is vegan, low-histamine, gluten-free, and lactose-free.

You need the following ingredients for 2 servings:

2 persimmons
50 g vegan feta cheese (1)
½ pomegranate
25 g pine nuts (1)
2 tbsp acerola juice
2 sprigs of mint
HistaFood Organic Herb Salt

Our tip: You can also serve the carpaccio as a dessert. To do this, spread some gluten-free oat cream cheese (1) in the middle, which you have seasoned with a little powdered sugar and acerola juice. You can then sprinkle some chopped mint and pomegranate seeds or pumpkin seeds on top.

Sweet breakfast pizza

The recipe is vegan, low-histamine, gluten-free, and lactose-free.

You need the following ingredients for 2 servings:

100 g grated apple
100 g coconut yogurt
50 g apple purée
50 g HistaFood Organic Grain Muesli
½ tsp flax flour
3 tbsp agave syrup
½ tsp cinnamon

Topping:

A handful of blueberries
1 persimmon
Coconut chips
Slivered almonds (1)

Our tip: You can vary the topping as you like and also use low-histamine nut butters like macadamia, almond (1), or pistachio. Always try something new.

Conclusion

The persimmon is not only a visual highlight and a sweet treat, but also an enrichment for a low-histamine diet. With its valuable nutrients such as vitamin A, vitamin C, and fiber, it supports a balanced diet and is suitable for numerous dietary forms, including gluten-free, lactose-free, and low-fructose diets. Especially in the cold season, it convinces with its versatility in the kitchen – whether as an ingredient for porridge, desserts, or creative salads.

When buying, look for ripe, undamaged fruits and store them in the refrigerator to preserve their freshness. For longer shelf life, you can easily freeze them. The persimmon is therefore not only sweet and delicious, but also a true all-rounder for health-conscious foodies!

Our tip

Are you still at the beginning of your low-histamine diet and would you like to discover more suitable foods for your everyday life alongside persimmon? With our HistaStarter Set, you get six selected organic foods for your start in one box – from breakfast to practical cooking basics to a snack in between.

All six products are suitable for a low-histamine diet, gluten-free, lactose-free, and vegan, consist of 100% natural organic ingredients, and contain no unnecessary additives.

This way, you immediately have a versatile selection at hand for your start into a low-histamine diet.