Mushrooms in a low-histamine diet: tips and recipe ideas

Mushrooms are among the histamine-rich foods (SIGHI 2) and contain biogenic amines. In addition to water, they are also rich in proteins, which makes them spoil easily. Perishable foods can quickly cause unwanted symptoms for those with histamine issues. Does this mean that mushrooms are not suitable for a low-histamine diet? We'll explain.

Are mushrooms tolerated with histamine issues?

You can certainly consume certain mushrooms in small quantities as part of a low-histamine diet. However, it's important to pay attention to the freshness and your individual tolerance level during preparation. If you have a fructose intolerance, you can easily eat mushrooms, as they contain very little fructose.

Porcini mushrooms and histamine

Unfortunately, porcini mushrooms are histamine-containing mushroom varieties and also contain other biogenic amines. They are classified as level 2 according to the SIGHI compatibility list. This level identifies foods as intolerable in a low-histamine diet. Therefore, it's better to opt for other varieties such as button mushrooms, oyster mushrooms, shiitake, or king oyster mushrooms.

Chanterelles and histamine

Chanterelles also contain a lot of histamine and other biogenic amines. They are marked as level 2 on the SIGHI list and are therefore considered intolerable. Furthermore, they are among the histamine liberators, which means that the mast cells in your body release histamine when you consume chanterelles. This leads to unwanted symptoms.

Oyster mushrooms and histamine

Oyster mushrooms and shiitake are rich in protein, which can make them harder to digest . Therefore, do not mix them with other protein sources such as meat or fish. A dish with pasta or fresh rice is recommended instead. Your personal tolerance limit should be observed.

Reishi and histamine

Reishi mushrooms are also called medicinal mushrooms because, among other things, they contain a lot of highly effective polysaccharides. They also contain highly active triterpenes, which can curb histamine release. The Reishi mushroom is also known as the "mushroom of eternal life" and is often used in traditional Chinese medicine. It is suitable for a low-histamine diet.

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Button mushrooms and histamine

Fresh, fried button mushrooms are indeed low in histamine, but do contain biogenic amines. According to the SIGHI list, button mushrooms are in tolerance level 1. This means they are moderately tolerated. When buying, you should make sure that the gills are firm and light. The longer button mushrooms have been stored, the darker they are. Canned button mushrooms are unsuitable, as they often contain intolerable additives. Moreover, even with organic quality, you don't know how fresh the goods are.

King oyster mushrooms and histamine

King oyster mushrooms can also be eaten if you have histamine issues. They are the most tolerable varieties with regard to a low-histamine diet. But how can you ensure that they are also low in histamine after preparation?

Further tips for a low-histamine diet with mushrooms

The following tips will help you consume mushrooms without discomfort. Mushrooms

never eat raw, as they contain indigestible enzymes.
simmer for at least 10-15 min. to eliminate the problematic enzymes.
preferably buy organic quality .
place directly in the refrigerator after purchase.
consume on the day of purchase and do not store.
do not reheat after cooking.
do not eat cooked mushrooms on the following day.
should be fresh and feel firm when purchased. If stored in the shop for too long, histamine may have already formed. In this case, mushrooms are often wet, slimy, and fall apart. There is also a risk of mold growth!

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Low-histamine mushroom recipe

Do you love mushrooms, but have no idea how to prepare a delicious dish with them? No problem. At HistaFood, you'll find a great recipe with button mushrooms. This is wonderfully suitable not only for festivities like Christmas, but also for everyday use.

Chicken Pot Pie

Have you already tried our delicious Chicken Pot Pie with fine chicken and mushroom béchamel sauce? For the dough, you will need the following ingredients: