Yogurt and histamine: Tips for low-histamine alternatives
In this article, we take a closer look at yogurt from a histamine perspective . Whether plant-based or dairy-based , yogurt is available in many different varieties and with a wide range of additives . But is it suitable for a low-histamine diet? We'll answer 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 "fermented milk ." For this reason, it is assumed that yogurt was discovered accidentally during the acidification of milk . The higher the fat content of a yogurt, the richer its flavor.
Histamine content in yogurt
According to the SIGHI list, yogurt is classified as 1, so it's best to test its tolerability individually . The same principle applies to yogurt: the fresher it is, the better tolerated it is. Similar to cheese, yogurt often contains bacterial cultures. added. However, since the ripening time of yogurt is significantly shorter than that of most cheeses, no significant amount of histamine develops during this time . However, a small amount of histamine cannot be completely absorbed.
Yogurt is suitable for:
- low-histamine diet
- gluten-free diet
- low-fructose diet
- low-salicylate diet
- low-sorbitol diet
- low-nickel diet
Yogurt is not suitable for:
- 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 popular . However, it is rather unsuitable for a low-histamine diet , as it contains histamine-producing bacteria strains such as Lactobacillus acidophilus and Lactobacillus casei , which promote the body's own histamine production. Furthermore, Greek yogurt is not particularly recommended because it often contains added gelatin , which is produced by boiling the skin, tendons, ligaments, or bones of animals.
As alternative dairy products, products such as quark, skyr, cream cheese, cottage cheese or other young cheeses are excellent choices for a low-histamine diet.
Plant-based yogurt alternatives
When choosing plant-based yogurt alternatives, it's important to pay attention to the type of plant product used. For example , soy- or lupin-based yogurt is often poorly tolerated because legumes are not suitable for a low-histamine diet. Oat- or coconut-based yogurt (1), on the other hand, is often a better choice for a low-histamine diet.
Lactose-free yogurt for a low-histamine diet
Lactose-free dairy products like yogurt are generally almost as well tolerated as "regular" dairy products . However, depending on the manufacturing process, the histamine content might be slightly higher . This is because, during the production process, the milk is first enriched with the enzyme lactase and then left to stand until the lactose is broken down into two smaller sugars. Only then is the milk pasteurized and ultra-high-temperature processed to sterilize it and deactivate the lactase .
Tips for buying and consuming yogurt on a low-histamine diet
It is highly recommended to pay attention to the expiration date when buying yogurt, as the longer the shelf life, the shorter the ripening time. Therefore, if you are following a low-histamine diet, it's worth looking at yogurts further back in the refrigerated section . Once opened, yogurt should be consumed as soon as possible, since microbial deterioration begins immediately upon opening. For this reason, individual portions are more practical than a large jar that will last for several days.
When it comes to yogurt with added fruit, it's also important to note that the fruit may make it unsuitable for some people with food intolerances. This depends on the type of fruit. For example , yogurt with citrus fruits or strawberry yogurt is often less well-tolerated by those following a low-histamine diet.
Low-histamine recipe ideas with yogurt
Below you will find some very tasty and low-histamine recipes for which you can ideally use yogurt.
Vegan Crumble Cheesecake
This vegan crumble cheesecake is perfect for your next coffee get-together with friends. The combination of creamy cheesecake and the crunchy crumble topping is so delicious that you'll definitely want to bake this recipe again.
The recipe is: low-histamine, lactose-free, vegan
- low-histamine dried fruits
- coconut oil
- oatmeal
- Spelt flour
- Salt
- Vegan oat-based cream cheese (1)
- Oat yogurt (1)
- Cornstarch
- Vanilla sugar (1)
Broccoli salad
This low-histamine broccoli salad with pomegranate seeds, apples and a delicious dressing made from coconut yogurt and acerola juice is simply 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 Herb Salt
Our tip: You can prepare this salad as meal prep for work or school and take the dip in a separate jar. Stir both together just before eating.
Vegan Mango Pancakes
These low-histamine pancakes are perfect 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)
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Our tips:
- You can serve the mango pancakes immediately or put them in the freezer for about 20-30 minutes and eat them as an ice cream alternative.
- For a low-fructose option, you can prepare the pancakes with blueberries or apricots. Use dextrose or rice syrup as a sweetener.