Meal prep for a histamine intolerance

You probably know this situation too:
Colleagues often go to a restaurant for lunch or grab a quick bite at a snack bar or bakery. But for someone with a histamine intolerance, this can be stressful, as they often don't know what's in the food – and naturally, they don't want to experience a "histamine shock." Especially not at work – or while traveling.

That's why it's best to always have your own low-histamine food with you. Hunger can also promote histamine release – or tempt you to indulge. And that's something we definitely want to avoid!

Now comes the crux of the matter: meal prepping can sometimes be a real challenge for someone with a histamine intolerance, because there is always the risk that it will no longer be tolerated so well after a few hours of storage.

To help ease your stress, we have compiled some practical tips on meal prep below, i.e., the preparation of low-histamine food for later consumption.

You can find many delicious low-histamine recipes suitable for meal prep on our website at histafood.eu/blogs/rezepte. Please always make sure that the recipes are vegan. You'll learn why in a moment.


Which foods are suitable for meal prep recipes?

Vegan or plant-based foods are best suited for meal prep because they contain fewer histamine-producing bacteria.

❗️Food itself does not produce histamine; instead, it is the bacteria on the food that produce it. Therefore, always remember to wash all food thoroughly, as histamine is water-soluble !

Grains, pseudocereals, and meals containing antibacterial or antioxidant foods are beneficial.
These include, for example:

  • carrots
  • paprika
  • Cucumber
  • celery
  • onions
  • Garlic
  • Acerola juice
  • oregano
  • thyme
  • sage

Which foods are absolutely unsuitable for meal prep, even if they are otherwise low in histamine?

You should avoid dairy, meat, and fish products as much as possible. These products contain more bacteria and develop even more histamine-producing bacteria during prolonged storage. Therefore, they are unsuitable for meal prep.

Apricot Oat Bake

Can I heat up food and eat it later?

Food made from purely plant-based, low-histamine foods can also be reheated. We follow the 24-hour rule: Normally, you can still eat your food up to 24 hours later. You can read more about reheating below.

The most important point here is definitely your individual tolerance level! This varies even more than usual, especially in this area. Some people can't tolerate any reheated food at all, or only certain types, while others have hardly any problems with it.

Here's how to store your food correctly:

Proper storage is also important to slow down the histamine production process. Here's a short guide:

  1. Let your food cool down slowly after cooking. To do this, leave the lid on the pot and, for example, put it outside until it has reached approximately room temperature.
  2. Then seal your food in an airtight container. Regular, sealable containers, preferably glass, are ideal. Try to store and transport it in a cool place.
  3. Point 2 also applies when you are at work or in another facility: try to keep your food cool.

Reheating the food:

As you've already read, there are some foods that can generally be reheated quite well. However, your individual tolerance level is also a factor here, as not everyone can tolerate reheated food.
Here are our top tips:

  • It's best to quickly heat your food in a hot water bath or pot.
  • Leave the lid on the pot.
  • The food should heat up within a few minutes.
  • Make sure your meal is thoroughly cooked (over 60 degrees Celsius) so that the bacteria die and no longer produce histamine.
    You should therefore avoid using the microwave!
  • Suitable recipes can be prepared in the morning or the evening before, filled warm into a thermal container and enjoyed up to 24 hours later.


Suitable recipes for meal prep for histamine intolerance:

Finally, we'd like to give you a few suggestions for low-histamine meals you could prepare. As always, you can find more recipes on our website under the "Recipes" tab.

Breakfast to go is also advantageous; for example, porridge or muesli are very suitable for this.

An example of this is apple and grape muesli: Apple and grape muesli

Homemade bread or rolls also work well, perhaps with our organic apricot fruit spread ?

These recipes are suitable for more substantial meals, especially for lunch or dinner:

Smoothies are also great to take with you and can be quite filling. Whether it's a lighter smoothie for breakfast or a power smoothie at lunchtime that gives you plenty of energy.

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