Elderberry and histamine – Are the berries and blossoms suitable for a low-histamine diet?

In this article, we'll take a closer look at elderberries from a histamine perspective. Elderberries are shiny black berries of the elder tree and have much to offer both culinarily and health-wise . But are they suitable for a low-histamine diet, or are they considered high-histamine berries? We'll answer this question in the following blog post.

Elderberry – A popular plant with versatile uses

The elderflower:

Elderflowers are the quintessential harbingers of early summer . However, few people know that elderflowers are also edible. The elderberry bush is known by various names, such as elder, elderberry, or black lilac. Its flowering period is relatively short, and the blossoms have a pleasantly intoxicating fragrance and a sweet, yet quite intense flavor .

White elderflowers enclosed by green leaves

The elderberry:

Elderberries are excellent for making juice, jelly, compote, or cakes . They have a very tart and bitter taste. They are available seasonally from the beginning of September for about a month . Since elderberries are native to Germany, they are very easy to pick yourself. However, it is recommended to collect them in secluded locations rather than along busy roads, as the berries are much less contaminated there.

Elderberries in a low-histamine diet

Elderberries are perfectly suited for a low-histamine diet due to their low histamine content. Because of their higher glucose content, the berries are also very well tolerated in most cases on a low-fructose diet .

The tolerability of elderberries in different diets:

Elderberries are suitable for the following diets:
  • low-histamine diet
  • low-fructose diet
  • gluten-free diet
  • lactose-free diet
  • low-sorbitol diet
  • low-nickel diet
Elderberries are rather unsuitable for the following diets:
  • low-salicylate diet

Purchasing and storing elderberries

Since elderberries are rarely sold in regular shops, it is advisable to pick them yourself in somewhat remote locations . Because the berries are very delicate and spoil quickly, they should be stored in the refrigerator for as short a time as possible and processed promptly .

Elderberries in low-histamine cuisine

Preparing elderberries for a low-histamine diet is quite simple. They should be washed and then drained thoroughly. Afterward, simply pull the berries from the umbel-shaped stems. Since the dark juice of the berries quickly stains your hands, it's advisable to wear gloves. It's also important to mention that elderberries should never be eaten raw , as they contain sambunigrin. This substance can cause symptoms such as chills, vomiting, and diarrhea. Therefore, the berries are only suitable for making juice, jelly, compote, or cakes.

Low-histamine recipe ideas

To complement the theme, you will find below a few delicious and fruity recipes for which you can ideally use berries. Three low-histamine dishes with elderflower for summer.

Vegan coconut and blueberry ice cream

This vegan and low-histamine coconut blueberry ice cream recipe is the perfect way to kick off summer! So delicious and creamy!

The recipe is: low-histamine, low-fructose, gluten-free, lactose-free, vegan

You will need the following ingredients:
  • frozen blueberries
  • Rice syrup
  • coconut milk
  • Coconut cream (1)
Our tip: If the ice cream is too frozen and icy, you can let it thaw briefly and put it back in the blender. This will give you a creamy soft-serve consistency.

Frozen Yogurt Bars

These low-histamine frozen yogurt bars with a berry bar topping offer a refreshing treat for hot days. Definitely give them a try!

The recipe is: low-histamine, low-fructose, gluten-free, lactose-free, vegan

You will need the following ingredients:
Our tip: You can top the yogurt bars with any low-histamine ingredients such as blueberries, almonds (1) or pistachios, or add some almond butter (1) or tahini (1).

Jam Bites

These low-histamine Jam Bites are fruity and tender on the inside and crisp and chocolatey on the outside! Perfect for a little sweet treat.

The recipe is: low-histamine, low-fructose, gluten-free, vegetarian

You will need the following ingredients:
  • blueberries
  • Chia seeds
  • Maple syrup
  • white chocolate (1)
Our tip: You can also prepare the Jam Bites with any other fruit. How about pureed mango (1) or blackberries?

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