Matcha and histamine: Tolerable indulgence or hidden danger?

In recent years, matcha has firmly established itself in the world of healthy eating . With its intense green color , unique flavor, and numerous health benefits, this finely ground green tea powder is considered a true superfood . But is matcha also suitable for a low-histamine diet? In the following blog article, you'll learn about the origin, effects, and nutritional value of matcha. You'll also find out more about its compatibility with a low-histamine diet and important information about potential alternatives.

Matcha: Origin, appearance and effects

Matcha originally comes from Japan and is made from high-quality green tea leaves . However, only the young, tender leaves of Tencha tea are used for matcha.

After picking, the precious harvest is steamed and then dried. To transform the leaf tips into matcha, they are ground in stone or granite mills until a bright green, very fine powder is produced. Grinding is a time-consuming process , as it takes about an hour to obtain approximately 30 grams of matcha from tencha.

Traditionally used in the Japanese tea ceremony , matcha has now found its place worldwide as a power drink. Depending on its origin and quality, matcha tastes from slightly to strongly bitter.

Matcha powder in a spoon and a matcha drink in the background

Matcha and its nutritional values: A superfood in focus

Matcha boasts an impressive nutrient density . The powder is rich in antioxidants and essential nutrients such as vitamin C, zinc, and magnesium. At the same time, matcha provides a moderate dose of caffeine , which, combined with L-theanine, can provide a sustained energy boost.

Below you will find a short list of the calorie and macronutrient distribution of 100g of matcha:

Calories: 392 kcal
Protein: 26.4 g
Fat: 6.3 g
Carbohydrates: 57.4 g
Dietary fiber: 31 g

Matcha and histamine: A good choice?

As mentioned above, matcha is made from green tea . According to the SIGHI list, green tea is classified as having a histamine sensitivity of 1 , so it's best to test individual tolerance. However, based on our experience, matcha is a histamine liberator and DAO blocker , making it less suitable for a low-histamine diet.

Matcha latte in a cup on a wooden table

Low-histamine alternatives to matcha

Matcha lattes, matcha smoothies, or matcha iced tea – drinks made with this green superfood are more popular than ever. They're practically ubiquitous in cafés and on social media feeds . The many ways to prepare them have made matcha a real trend drink . Now the question is: Are there also low-histamine alternatives that are just as delicious and versatile?

We have a very clear answer to that: Yes! The following low-histamine alternatives can be easily integrated into everyday life:

Barley grass powder:
This powder is visually and in its preparation similar to matcha, but it's completely caffeine-free and suitable for a low-histamine diet. It also offers a range of health benefits. You can enjoy the powder with frothed plant-based milk. You can also add the barley grass powder to a smoothie.

Below we have prepared a simple "barley grass latte" recipe for you:

Ingredients:

250 ml oat milk (1) (gluten-free if necessary)
1 tablespoon of barley grass powder
1 tsp honey or maple syrup (as needed) (for a low-fructose version you can use rice syrup)

Preparation:

Stir barley grass powder and honey or maple syrup into the milk and heat until the milk starts to bubble.

Decaffeinated coffee with plant-based milk:
If you love the creaminess and warmth of a matcha latte , decaffeinated coffee is an excellent alternative. Spelt or chicory coffee, for example, are highly recommended.

Plant-based "latte" variations:
From turmeric latte to beetroot latte – there are numerous caffeine-free and low-histamine drinks that can be prepared with plant-based milk and offer just as much variety as matcha.

In principle, suitable plant-based milks include, for example, oat milk, coconut milk or almond milk (1).

Even without matcha, you can be right on trend and look forward to a variety of flavors – without any worries about tolerability.

If you prefer tea as a warming drink, we can recommend low-histamine teas such as Tulsi, Rooibos, Chamomile, Lemon Balm, Elderflower, Lavender or Peppermint .

Delicious low-histamine drinks

Apple-Cranberry Punch

Apple and cranberry punch

The recipe is vegan, low in histamine, gluten-free and lactose-free.

You will need the following ingredients for 2 servings:

250 ml apple juice
250 ml cranberry juice
25 g coconut blossom sugar
1 cinnamon stick
2 star anise (1)
2 carnations
50 g fresh cranberries
Maple syrup
Cinnamon and sugar for the rim
Optionally, a cinnamon stick for decoration.

Our tip: You can pour the hot punch into a thermos and take it with you. That way you can enjoy a delicious and low-histamine Christmas treat even when you're out and about.

Hibiscus and pomegranate iced tea

The recipe is vegan, low in histamine, gluten-free and lactose-free.

You will need the following ingredients for 1-2 servings:

40 g hibiscus tea
1 liter of water
2 tbsp maple syrup
2 tbsp acerola juice
250 ml pomegranate juice
Pomegranate seeds

Ice cubes:

200 ml pomegranate juice
200 ml water
Pomegranate seeds
Mint leaves

Our tip: For a low-fructose version, you can replace the pomegranate juice with blueberry juice and the pomegranate seeds with wild blueberries. Rice syrup is best for sweetening.

Rhubarb iced tea

The recipe is vegetarian, low in histamine, gluten-free and lactose-free.

You will need the following ingredients:

500 g rhubarb (1)
1 liter of water
2-3 tablespoons of honey
2 tbsp acerola juice
A little fresh mint
ice cubes

Our tip: You can pour any leftover iced tea into ice cube trays and serve it as ice cubes. For a vegan version, you can use rice syrup instead of honey.

Conclusion

Matcha impresses with its versatility , impressive nutritional value , and status as a superfood , but unfortunately, it's not ideal for those with histamine intolerance . Fortunately, there are numerous low-histamine alternatives that are both delicious and healthy. From barley grass powder and decaffeinated coffee to creative plant-based latte variations , the selection is diverse and offers something to suit every taste.

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