Garlic and histamine: Is this aromatic all-rounder suitable for a low-histamine diet?

Garlic is one of the oldest cultivated plants in the world . The bulbs are incredibly versatile in the kitchen. Garlic is often called the "miracle bulb" because it is used medicinally in many countries. But garlic is also suitable for a low-histamine diet. Or is it one of the foods with a higher histamine content? You'll find out this and much more in the following blog article.

Garlic: Origin, Appearance & Taste

Garlic is an annual bulbous plant native to Central Asia and has been cultivated for over 5,000 years. In ancient Greece, garlic was given to athletes as a tonic before competitions. When it arrived in Europe via the Crusades, it was used not only as a seasoning but also medicinally for many ailments and as a preventative against the plague. Garlic is known for its strong aroma, which not only causes persistent bad breath but is also excreted through the skin. Its flavor is equally strong and pungent , with a nutty-sweet note.
A garlic bulb consists of approximately 12-16 cloves, which are covered by a light, parchment-like skin. After harvesting, garlic is usually left to dry in the sun for a few days. There are more than 30 different varieties of garlic worldwide. Among the best-known varieties are white, pink, and purple garlic.

Garlic as an all-rounder – Everything you need to know about its nutritional value

Garlic is an excellent source of the trace element selenium. Selenium helps protect cells from oxidative stress and contributes to the maintenance of normal hair and nails . Garlic is renowned for its healing properties and was long considered a panacea. Due to its active ingredient allylsulfite, it was widely used as an antibiotic during World War I. Today, it is often used for stomach ailments, bronchitis, gout, high blood pressure, and digestive problems . Furthermore, garlic contains the active ingredient allicin , which, in concentrated form, can have a positive effect on the cardiovascular system . In addition, the sulfur compounds in the bulb possess antimicrobial, antifungal, and antibacterial properties.

Garlic and histamine: How well tolerated is this bulbous plant?

According to the SIGHI list, garlic is classified as a 1, so it's recommended to gradually introduce it into your diet. Ideally, start with small amounts and use the freshest garlic possible . To ease into consuming garlic, garlic oil is highly recommended. You can easily make it yourself. Simply peel about 2-3 garlic cloves and place them in an airtight container with extra virgin organic olive oil . Make sure the cloves aren't in the oil for too long . Then, store the container in a cool, dark place for about a week .
If you want to heat the oil , it is important that you use frying olive oil for preparation, as dangerous trans fats can form when virgin olive oil is heated .

• low-histamine diet
• lactose-free diet
• gluten-free diet
• low-nickel diet

• low-sorbitol diet
• low-fructose diet
• low-salicylate diet

It is also important to mention that garlic often becomes more tolerable for a low-fructose diet when preserved in olive oil .

Garlic in a low-histamine lifestyle: Tips for buying and storing

When buying garlic, as with almost all foods, you should make sure it 's as fresh as possible . You can tell if the bulb is still fresh by the... The cloves should be light-colored, plump, and juicy. If the stem is still attached, it should ideally also be juicy and green . Likewise, the garlic skin should be free of cracks or discoloration and should completely cover the clove.
Garlic is also available frozen or as a ready-made spice . With these products, it's very important to pay attention to the ingredients, as they often contain additives that can be problematic, such as MSG. are included.
Garlic should be stored in a dark and cool place. You should also ensure that the humidity is as low as possible. This is because otherwise the tubers will quickly begin to mold.

Garlic in low-histamine cooking: Tips for proper preparation

Garlic's full aroma typically develops after it has been peeled and then finely chopped, crushed, or minced. To preserve this aroma, it's advisable to add the garlic towards the end of the cooking process. This prevents it from losing its flavor through overcooking. When sautéing, care should be taken to ensure the garlic doesn't brown, as this can cause it to lose its aroma and taste bitter.

Low-histamine recipes: Delicious and flavorful dishes with garlic

To go along with the garlic theme, we've compiled some very tasty and flavorful garlic recipes for you below. Happy cooking!

Mango curry:

• Mango (1)
• 200g chicken breast fillet
• Olive oil
• 1 tsp fennel seeds
• 1 cinnamon stick
• 1 clove of garlic (1)
• 1/2 tbsp HistaFood Organic Vegetable Broth
• 1 thumb-sized piece of ginger (1)
• 1 tsp turmeric
• 1 bunch of coriander
• 1 tsp paprika powder
• 400ml coconut milk
• 1 tbsp acerol juice
• Salt

Zucchini corn noodles:

• 200g sweetcorn (frozen)
• 1 zucchini
• 1 clove of garlic (1)
• 250g spelt pasta
• 40g grated young Gouda cheese
• 1 tbsp acerola juice
• 1 tbsp HistaFood Vegetable Broth
• 2 tbsp olive oil for cooking

Chinese cabbage salad with almond butter dressing:

• 1/2 Chinese cabbage (approx. 400g)
• 1 red bell pepper
• 1 spring onion (1)
• 3 carrots (approx. 200g)
• 1 clove of garlic (1)
• some fresh ginger (1)
• 3 tbsp  HistaFood Organic Asian Sauce
• 2 tbsp maple syrup
• 5 tablespoons acerola juice
• 1 tbsp almond butter (1)
• 4 tablespoons olive oil
• 30g chopped almonds (1)

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