Herbs and histamine: How to use them in a low-histamine diet
Today we're taking a "histamine-focused" look at herbs. Fortunately, most herbs are excellent for a low-histamine diet. They contain high amounts of minerals and vitamins, making them a great addition to a balanced diet. They also offer a lot in terms of flavor and add variety to low-histamine cooking! Using herbs usually means you need less salt – which has an additional positive effect on your health.
The following herbs, for example, are ideal for a low-histamine diet:
- Parsley
- basil
- thyme
- marjoram
- oregano
- peppermint
- rosemary
- mint
- Lovage
- Fennel herb
Dill and chives in a low-histamine diet
Herbs like dill and chives are classified as category 1 on the SIGHI list because they are often poorly tolerated in large quantities and can cause discomfort in affected individuals, even though chives contain the histamine-lowering compound quercetin. Therefore, it is advisable to test individual tolerance levels with these herbs.
What role does the preparation of herbs play in a low-histamine diet?
In general, the quality of herbs is crucial for tolerability in a low-histamine diet, so it's best to opt for organic herbs. Frozen or dried herbs are also very suitable for a low-histamine diet. It's important to avoid mixed herbs, however, as these often contain additives like glutamate, which can trigger reactions in people with histamine intolerance. While these additives don't contain histamine themselves, they can lead to an increased release of the body's own histamine, which is stored in the skin's mast cells. Therefore, dining out should be approached with caution, as restaurants often use spice blends like French fry seasoning or granulated broth in their dishes. Mediterranean cuisine is often the most tolerable, as dishes there are more frequently free of such additives.
Low-histamine seasoning of dishes:
Low-histamine recipes: Delicious, flavorful ideas for the kitchen
These carrot fritters are super delicious, low in histamine, and perfect for meal prep on the go. You only need a few ingredients: carrots, water, spelt flour, salt, and olive oil for frying. For the perfect dip, you'll need quark, parsley, and our Herb salt .
Our tip: If you want to prepare the cookies gluten-free, you can use tender gluten-free oat flakes instead of spelt flour.
Cream cheese board with whole-grain bread:
Are you familiar with the new food trend, Butter Board? We've adapted this trend to be low in histamine using oat cream cheese and our HistaFood. Grain bread I tried it. It not only looks amazing, it tastes amazing too!
This recipe is not only suitable for a low-histamine diet, but also gluten-free, lactose-free and vegan.
All you need is oat cream cheese. Grain bread , olive oil, pomegranate, rosemary and Herb salt
Our tip: You can, of course, also prepare this with butter. When it comes to toppings, the sky's the limit! Why not try: butter, sea salt, dates, cream cheese, figs (1), honey or butter, HistaFood Vegetable spread , spring onion (1).
Green Goddess Salad
This low-histamine Green Goddess salad is simply addictive: It is creamy, spicy and offers a delicious change to the menu.
This recipe is not only suitable for a low-histamine diet, but also gluten-free, vegan, lactose-free and suitable for a low-fructose diet.
For the salad you only need cucumber and pointed cabbage; for the dressing you need parsley, garlic (1), olive oil, agave syrup, acerola juice, macadamia nuts and Herb salt .
Our tip: You can also add iceberg lettuce, finely grated zucchini or lamb's lettuce to the salad.
If you'd like more delicious and flavorful recipes, you can find them below. www.histafood.eu .
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