Wissenswertes

Low-histamine foods that you should always have at home

This week we're talking about the basic equipment for someone with histamine intolerance.

Especially in the initial stages of a low-histamine diet, it's often unclear which snacks are tolerable—or what you can quickly cook from the ingredients you already have at home. Low-histamine cuisine is fundamentally fresh and "fast-paced." Everything should be bought as fresh as possible, prepared quickly, and consumed promptly.

However, there are also some foods that keep longer in the kitchen without producing much histamine – and which we can quickly access at any time. Because sometimes there are days when you don't have the energy or time to shop for or prepare a large meal.

When considering our tips, please keep in mind your individual tolerance level and your own personal taste.

These low-histamine foods should always be on hand at home:

  • rice
  • millet
  • oatmeal
  • Spelt flour (gluten-free option: cassava flour)
  • Semolina pudding made with rice or millet
  • Oat flour or rice flour
  • Spelt or rice noodles
  • Rice cakes
  • Organic Protein Spread Pumpkin Seed & Pistachio , Almond Butter (1)
  • Fresh or dried herbs such as sage (also delicious as sage butter with pasta) or basil
  • Organic herb salt and other spices such as cinnamon or turmeric
  • Garlic (1)
  • Onions (1)
  • Eggs (yolks)
  • carrots
  • potatoes
  • butter
  • Fresh cheese (1) (e.g. based on cow's, sheep's, goat's, coconut, almond or oats)
  • Natural yogurt (1) (")
  • Cream cheese (1
  • grapes
  • Dates
  • apples
  • wild blueberries (frozen)
  • Frozen fruit and vegetables (e.g. broccoli, carrots or cherries)
  • Pistachios and macadamia nuts (e.g. for pesto or as a snack)
  • Oils for cold dishes (e.g., virgin olive oil, linseed oil, hemp oil)
  • Oils for cooking & frying (e.g. olive oil for frying, coconut oil)
  • Maple syrup or honey for sweetening.
  • Oat milk (1)
  • Tea (e.g. Tulsi, hibiscus flower, chamomile, sage, cistus or fennel)
  • Apple juice or cherry juice for spritzers
  • still, low-sulfate water

However, keep in mind your individual tolerance level and, of course, your own taste. Just because it's low in histamine doesn't mean you have to like it.

Low-histamine tea

Good teas to try include tulsi, hibiscus/mallow, chamomile, sage, or fennel. Having several varieties at home ensures you always have a change of pace, even with still water. Since you should generally drink plenty of fluids, a cup of warm tea is a great choice and can be incredibly relaxing. Perhaps you could even use it as some " me time" or make tea drinking a regular routine ?

Oils for cold dishes

Virgin olive oil, flaxseed oil, or hemp oil are best suited for cold dishes, for example, as a salad dressing. You shouldn't heat these oils to high temperatures, as this can cause them to form trans fats, which are carcinogenic.

Oils for cooking and frying

You can easily heat olive oil or coconut oil to high temperatures and use it to fry your vegetables or other foods.

Maple syrup or honey

We recommend avoiding refined sugar as much as possible. Maple syrup or honey are good alternatives for sweetening.

Frozen fruit, vegetables and herbs

Frozen foods are perfect for your basic pantry staples and when you need a quick meal. Examples include broccoli, carrots, wild blueberries, cherries, mango (1), or cauliflower. With frozen low-histamine vegetables or fruits, you can prepare quick dishes like one-pot cauliflower rice or rice dishes with stir-fried vegetables, as well as breakfast bowls or smoothies.

Most herbs are thankfully low in histamine. These include basil, parsley, lovage, rosemary, thyme, and sage. You should avoid herbs like chives and dill.

Spelt noodles or rice noodles

Spelt pasta is practical for all pasta recipes and also for a quick and easy meal that is completely low in histamine, such as spelt pasta with homemade pesto or carrot and zucchini sauce . Rice noodles, for example, offer a gluten-free and low-histamine alternative.

oatmeal

With rolled oats, you always have something for breakfast. Wild blueberries or dates are also great for adding a little something extra. By the way, our HistaFood organic products contain only gluten-free oats.


Rice (semolina)

Rice is always a good choice as a main dish, side dish, hot or cold, or even as part of a rice diet when your histamine levels are high. An example of a dish if you urgently need to reduce your histamine levels is this: Bland rice with cream cheese .

Millet and/or quinoa

Millet and quinoa are incredibly healthy and filling side dishes. They are suitable for both hot and cold meals, making them ideal for meal prep.

Spelt flour or oat flour (gluten-free option: cassava flour)

With spelt flour, oat flour or cassava flour you are always flexible and can bake your own rolls or bread: spelt bread with flaxseed , spelt quark rolls , gluten-free power bread.

Plant milk, e.g. oat or rice milk (1)

What about almond milk? Oat milk, rice milk, coconut milk, or almond milk (1) are great helpers in low-histamine cooking. You can use plant-based milk to complement, enhance, or prepare a dish at any time of day.

It's often indispensable for smoothies, and plant-based milk is also a great alternative for main dishes. When buying plant-based milk, make sure it doesn't contain sunflower oil or locust bean gum.

Dates

Dates are a great snack; they have a pleasant, natural sweetness and are completely low in histamine. They're not for everyone, so try them carefully to see if you like them. Our favorite variety is the Medjool date. By the way, some HistaFood organic products also contain dates, such as the organic grain muesli or the organic grain bar .

apples

Do you know the saying "An apple a day keeps the doctor away"? Having apples at home is always a good idea. They're a great snack and can even lower histamine levels. Again, look for organic and, if possible, locally grown apples.

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