Yogurt and histamine: Tips for low-histamine alternatives
In this article, we take a "histamine look" at yogurt. Whether plant-based or animal-based, yogurt is available in many different varieties and with many different additives. But is it suitable for a low-histamine diet? We will clarify this and other questions in this article.
Yogurt: A chance discovery?
The word "yogurt" has a very interesting origin. It comes from the Turkish word yoğurt, which means "curdled milk". For this reason, it is assumed that yogurt was discovered by chance while souring milk. The higher the fat content of a yogurt, the fuller it is in taste.
Histamine content in yogurt
According to the SIGHI list, yogurt is classified as 1, so its tolerability should best be tested individually. The same principle applies to yogurt: the fresher, the more tolerable. Similar to cheese, bacterial cultures are also frequently added to yogurt. But since the ripening time of yogurt is significantly shorter than that of most cheeses, no large amount of histamine develops in that time. However, a small amount of histamine cannot be completely absorbed.
Yogurt is suitable for a:
- low-histamine diet
- gluten-free diet
- low-fructose diet
- low-salicylate diet
- low-sorbitol diet
- low-nickel diet
Yogurt is not suitable for a:
- lactose-free diet
Greek yogurt and other dairy products in a low-histamine diet
Due to its high protein content, Greek yogurt is currently very trendy. However, it is rather unsuitable for a low-histamine diet, as it contains histamine-producing bacterial strains such as Lactobacillus acidophilus and Lactobacillus casei, which promote the body's own production of histamine. In addition, Greek yogurt is not particularly recommended, as gelatin is often added, which is made by boiling skin, tendons, ligaments, or bones from animals.
As alternative dairy products, products such as quark, skyr, cream cheese, cottage cheese, or other young cheeses are excellent for a low-histamine diet.
Plant-based yogurt alternatives
With plant-based yogurt alternatives, it is important to pay attention to which plant product the yogurt is made from. Yogurt on a soy or lupine base is, for example, rather poorly tolerated, as legumes are not suitable for a low-histamine diet. Yogurt on an oat or coconut base (1), on the other hand, is often better suitable for a low-histamine diet.
Would you like to make your yogurt or plant-based yogurt alternative even richer in protein? Then try our Organic Protein Powder. It is ideal for stirring in and is suitable for a low-histamine, low-fructose, gluten-free, and lactose-free diet.
Lactose-free yogurt in a low-histamine diet
Lactose-free dairy products such as yogurt are generally almost as tolerable as "normal" dairy products. Depending on the manufacturing process, however, the histamine content may be slightly higher. Since the milk is first enriched with the enzyme lactase during the manufacturing process and then left to stand, until the lactose is split into two smaller types of sugar. Only after that is the milk pasteurized and ultra-heated to make the milk germ-free and to deactivate the lactase.
Tips for buying and consuming yogurt in a low-histamine diet
It is highly recommended to pay attention to a long shelf life when buying yogurt, because the longer the yogurt remains shelf-stable, the shorter the ripening time. Therefore, it is worth taking a look at the back rows of the refrigerated shelf in a low-histamine diet. Once the yogurt has been opened, it should also be consumed as quickly as possible, as opening it also starts the microbial decay. For this reason, single portions make more sense than a large glass for several days.
With yogurt with added fruit, it is also important to note that due to the fruit, it may not be well suited for some intolerances. This depends on the type of fruit. Yogurt with citrus fruits or strawberry yogurt is, for example, often rather poorly tolerated in a low-histamine diet.
Especially at the beginning of a low-histamine diet, the selection of suitable foods can be a challenge. With our HistaStarter Set, you will get to know a selection of our most popular products and make your entry into everyday life easier.
Low-histamine recipe ideas with yogurt
Below you will find a few very delicious and low-histamine recipes for which you can ideally use yogurt.
Vegan Crumble Cheesecake
This vegan Crumble Cheesecake is perfect for your next coffee date with friends. The combination of creamy cheesecake and the crispy crumble layer is so delicious that you will surely bake this recipe a second time.
The recipe is: low-histamine, lactose-free, vegan
- low-histamine dried fruit
- coconut oil
- oat flakes
- spelt flour
- salt
- Vegan cream cheese on an oat base (1)
- oat yogurt (1)
- cornstarch (corn)
- vanilla sugar (1)
Broccoli Salad
This low-histamine broccoli salad with pomegranate seeds, apples, and a delicious dressing made of coconut yogurt and acerola juice is simply super delicious and quick to prepare.
The recipe is: low-histamine, gluten-free, lactose-free, vegan
- broccoli
- pomegranate seeds
- macadamia
- onion (1)
- apple
- coconut yogurt (1)
- acerola juice
- olive oil
- HistaFood Organic Herb Salt
Our tip: You can prepare this salad as a meal prep for work or school and take the dip with you in a separate glass. Mix both together shortly before consumption.
Vegan Mango Pancakes
These low-histamine pancakes are excellent as a fruity summer breakfast.
The recipe is: low-histamine, lactose-free & vegan
- spelt flour
- coconut blossom sugar
- turmeric
- oat milk (1)
- coconut oil
- mango (1)
- coconut yogurt (1)
Our tips:
- You can serve the Mango Pancakes immediately or put them in the freezer for approx. 20-30 minutes and eat them as an ice cream alternative.
- As a low-fructose variant, you can prepare the pancakes with blueberries or apricots. Use glucose or rice syrup as a sweetener.
