Mango and histamine – How well tolerated is the exotic fruit?

Mangoes were a rarity in this country about 10 years ago . But nowadays, they can be easily found in any standard supermarket. Is this exotic fruit suitable for people with histamine intolerance, or is it considered one of the foods with a higher histamine content ? Find out the answer to this and much more.

The original home of these exotic fruits is India , where mangoes were cultivated as early as 4,000 years ago . Due to their current popularity, the fruit is now grown in almost all tropical countries . The main growing regions include India, Thailand, Pakistan, and Mexico. The mango tree is botanically related to pistachios and cashews and typically reaches a height of 15 meters in its native habitat.

Its maximum height, however, is approximately 30 meters. There are over 1,000 different varieties of mangoes worldwide. They come in round, oval, and kidney shapes. They are about 10 cm long and typically weigh between 250 g and 1.5 kg . They have a thin, smooth skin that is greenish, yellowish, or reddish in color and often has a purple, pinkish, orange-yellow, or reddish hue.

In the center of the orange flesh is a flat pit . The flesh is usually soft and creamy , and sometimes slightly fibrous. Nevertheless, the taste is often reminiscent of a peach— sweet and aromatic. Particularly wild mangoes often leave a turpentine-like aftertaste.

Mangos are very high in vitamin A , which contributes to the maintenance of normal vision and skin . They are also rich in vitamin C , which contributes to normal energy metabolism and the normal function of the immune system . Furthermore, they contain a significant amount of potassium and some copper . Unripe mangos can have a laxative effect . Additionally, mangos can ripen at home if they are not ripe when purchased.

The following nutritional values ​​are contained in 100g of mango:

According to the SIGHI list, mangoes are classified as level 1 , so it's best to test your tolerance to this exotic fruit individually . However, small amounts are often well tolerated. As with all fruits, it's important to enjoy them as fresh as possible , as the histamine content increases with longer storage. Frozen mangoes are ideal for gradually testing your tolerance , as they contain less histamine than ripe fruit.

Mango is suitable for the following diets:

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

Mangoes are rather unsuitable for the following diets:

• low-fructose diet

Although mangoes are among the fruits with relatively low levels of pesticide residues, it's still advisable to buy organic mangoes. Additionally, you should ensure the mangoes are as fresh as possible . You can tell they're fresh by the fact that they yield slightly to gentle pressure. Unripe mangoes are recognizable by their hardness , shriveled skin , and fibrous flesh .

Buying processed products like dried mangoes is not recommended, as they often contain additives such as sunflower oil that can be problematic. Ripe mangoes can be stored in the refrigerator without any issues , but should be eaten relatively soon after purchase . Unripe mangoes can be stored at room temperature with other fruit after purchase to speed up the ripening process.

By the way, you can easily freeze ripe mangoes if you don't want to eat them right away. You can also buy mangoes already frozen, as they are usually lowest in histamine then.

Our product is at least as fruity as mangoes and definitely low in histamine. HistaFood Organic Berry Bars . It's a reliable snack, whether at work, at school, or on the go.

Our organic berry bar gets its exceptionally fruity taste from high-quality selected ingredients such as coconut flakes, cranberries and red currant powder.

It is not only excellent as a snack , it can also be used perfectly as a topping for muesli or as an ingredient for a fruity smoothie .

Delicious recipes with mangoes

Vegan Mango Pancakes :

• 110g spelt flour
• 2 tbsp coconut blossom sugar
• 1 tsp turmeric
• 200ml oat milk (1)
• 1 tbsp coconut oil
• 1 mango (1)
• 1 tbsp coconut blossom sugar
• 200g coconut yogurt (1)

Mango curry with basmati rice: