Garlic and histamine: Is this aromatic all-rounder suitable for a low-histamine diet?
Garlic is one of the oldest cultivated plants in the world. The bulbs are incredibly versatile in the kitchen. Garlic is often referred to as a "miracle bulb" because it is also used as a remedy in many countries. But is garlic also suitable for a low-histamine diet or is it one of the higher-histamine foods? You can find out this and much more in the following blog article.
Garlic: Origin, Appearance & Taste
Garlic is an annual bulbous plant native to Central Asia and has been cultivated for more than 5000 years. In Greece, athletes were given garlic as a tonic before their competitions many years ago. When it came to Europe via the Crusades, it was not only used for seasoning but also as a medicine for many illnesses and as a preventive measure against the plague. Garlic is known for its strong aroma, which not only causes lasting bad breath but is also excreted through the skin. Its taste is also strong and spicy, yet nutty and sweet.
A garlic bulb consists of approx. 12-16 cloves, which are covered by a light, parchment-like skin. After harvesting, garlic is usually left to dry in the sun for a few days. Worldwide, there are more than 30 different varieties of garlic. The best-known varieties include white garlic, pink, and purple.
Garlic as an all-rounder – Everything important about nutritional values
Garlic is an excellent source of the trace element selenium. Among other things, selenium helps to protect cells from oxidative stress and contributes to the maintenance of normal hair and nails. Garlic is famous for its healing power and for a long time it was considered a panacea. In the past, due to its active ingredient allylsulfide, it was widely used as an antibiotic during the First World War. Today, it is often used for stomach problems, bronchitis, gout, high blood pressure or digestive problems. In addition, garlic contains the active ingredient allicin, which in concentrated form can have a positive effect on the cardiovascular system. Furthermore, the contained sulfur compounds of the bulb have antimicrobial, antifungal, and antibacterial properties.
Garlic and Histamine: How tolerable is the bulbous plant?
According to the SIGHI list, garlic is rated with 1, so it is recommended to slowly introduce garlic into your diet. It's best to start with small amounts and as fresh as possible garlic. To slowly get used to consuming the bulb, garlic oil is highly recommended. You can also easily make this yourself. Simply peel approx. 2-3 cloves of garlic and place them together with organic virgin olive oil in an airtight container. Make sure that the cloves are not in the oil for too long. Then place the container in a cool and dark place for approx. one week.
If you want to heat the oil, it is important to use frying olive oil for preparation, as dangerous trans fats can form when heating virgin olive oil.
- low-histamine diet
- lactose-free diet
- gluten-free diet
- low-nickel diet
- low-sorbitol diet
- low-fructose diet
- low-salicylate diet
It is also important to mention at this point that garlic often becomes more tolerable for a low-fructose diet when preserved in olive oil.
Garlic in a low-histamine everyday life: Tips for shopping and storage
When buying garlic, as with almost all foods, you should make sure that it is as fresh as possible. You can recognize whether the bulb is still fresh by the bright, plump, and juicy cloves. If the stem is still present, it should ideally still look juicy and green. Likewise, the skin of the garlic should have no cracks or discoloration and should completely cover the garlic.
Garlic is also available frozen or as a ready-made spice. With these products, it is also very important to pay attention to the ingredients, as they often contain intolerable additives such as glutamate.
Garlic should be stored in a dark and cool place. You should also make sure that the humidity is as low as possible, otherwise the bulbs will quickly start to mold.
Garlic in low-histamine cuisine: Tips for proper preparation
The full aroma of garlic usually develops after it has been peeled and then finely chopped, crushed or minced. To preserve this aroma, it is advisable to add the garlic only towards the end of the cooking process. This prevents it from losing its flavor by cooking for too long. When frying, care should be taken not to brown the garlic, as it can otherwise lose its aroma and taste bitter.
Garlic adds a spicy note to many dishes and can be excellently combined with other aromatic ingredients. For Asian-inspired dishes, we recommend our soy-free organic AsiaSauce based on Coconut Aminos. It is ideal for refining vegetable, rice and noodle dishes. It is suitable for a low-histamine, gluten-free and lactose-free diet. In addition, it is vegan and made from 100% natural organic ingredients.
Lieferzeit: 2-3 Tage
Low-histamine recipes: Delicious and spicy dishes with garlic
To match the topic of garlic, we have put together some very delicious and spicy recipes with garlic for you below. Have fun cooking!
Mango Curry:
You will need the following ingredients for 2-3 servings:
- Mango (1)
- 200g chicken breast fillet
- Frying olive oil
- 1 tsp fennel seeds
- 1 cinnamon stick
- 1 clove of garlic (1)
- 1/2 tbsp HistaFood Organic Vegetable Broth
- 1 thumb-sized piece of ginger (1)
- 1 tsp turmeric
- 1 bunch of coriander
- 1 tsp paprika powder
- 400ml coconut milk
- 1 tbsp acerola juice
- Salt
Zucchini Corn Noodles:
You will need the following ingredients for 2 servings:
- 200g sweet corn (frozen)
- 1 zucchini
- 1 clove of garlic (1)
- 250g spelt noodles
- 40g grated Gouda (young)
- 1 tbsp acerola juice
- 1 tbsp HistaFood Vegetable Broth
- 2 tbsp frying olive oil
Napa Cabbage Salad with Almond Butter Dressing:
You will need the following ingredients for 3-4 servings:
- 1/2 Napa cabbage (approx. 400g)
- 1 red bell pepper
- 1 spring onion (1)
- 3 carrots (approx. 200g)
- 1 clove of garlic (1)
- a little fresh ginger (1)
- 3 tbsp HistaFood Organic AsiaSauce
- 2 tbsp maple syrup
- 5 tbsp acerola juice
- 1 tbsp almond butter (1)
- 4 tbsp olive oil
- 30g chopped almonds (1)
Would you like to discover even more low-histamine foods for your daily life? Then our HistaStarter Set is just what you need. It contains a selection of our most popular organic products and makes it easier for you to get started with a varied low-histamine diet. This way you can get to know new products and try out many other delicious recipes for everyday life.
Lieferzeit: 2-3 Tage
Sources
- https://eatsmarter.de/lexikon/warenkunde/gewuerze/knoblauch
- Das große Lexikon der Lebensmittel, 1998 Südwest Verlag GmbH, Verlagshaus Goethestraße GmbH & Co. KG, München
