Soy in a low-histamine diet: Uses and alternatives

In this article, we take a closer look at soy from a histamine perspective. Soybeans are legumes originating in Asia, from which countless products can be made. But are they suitable for a low-histamine diet? We'll answer this and other questions in this article.

Soy: A versatile food

Up to five beans grow in the plant's 2-10 centimeter long pods. Depending on the variety, they can be yellow, white, green, brown, or blackish-purple. Due to their protein content, soybeans provide a perfect basis for many different foods, such as tofu, soy oil, soy yogurt, soy sauce, soy milk, and soy noodles. Soy noodles are also an excellent gluten-free pasta alternative.

However, since many countries use genetically modified seeds for soybean cultivation, it is advisable to opt for organic products.

Histamine content in soy products

Soybeans belong to the legume family. Legumes are considered histamine liberators, meaning they promote the release of histamine in the body. Therefore, they are unsuitable for a low-histamine diet. This also applies to all products made from soy. Soy lecithin, on the other hand, is sometimes tolerated in moderation, but it's best to start with a small amount. Lecithin is a substance composed of fatty acids, glycerol, phosphoric acid, and chlorophyll. Soy lecithin is therefore lecithin derived from soybeans and is often listed as E322 on product labels.

Soy is suitable for:

  • lactose-free diet
  • gluten-free diet
  • low-fructose diet
  • low-sorbitol diet

Soy is rather unsuitable for a:

  • low-histamine diet
  • low-salicylate diet
  • low-nickel diet

Soy alternative in a low-histamine diet

Our HistaFood Organic Asian Sauce offers an excellent alternative to conventional soy sauce. It's a well-tolerated alternative because it's made with Coco Aminos. Coco Aminos is a salty, savory seasoning sauce made from coconut blossom nectar and sea salt. It has the color and consistency of light soy sauce and is perfect for many rice and salad dishes. It's also ideal for enhancing other sauces.

Sushi on a low-histamine diet

Unfortunately, traditional sushi is often difficult to digest on a low-histamine diet due to its high-histamine ingredients such as fish, wasabi, soy sauce, avocado, and nori seaweed. Thankfully, our Asia Sauce offers a low-histamine alternative to conventional soy sauces. We also have a delicious, low-histamine sushi recipe for you that uses only low-histamine ingredients:

Sushi:

The recipe is: low in histamine, gluten-free, low in fructose

You will need the following ingredients:

  • Sushi rice
  • Cucumber
  • carrot
  • Oat cream cheese (1)
  • Wild salmon fillet
  • HistaFood Asian Sauce
  • Sesame and black cumin
  • Olive oil
You will also need:
  • cling film
  • Sushi mat
Our tip: Did you know you can also prepare sushi sweet? You can fill it with mango (1), peach, or blueberries. Maple syrup goes well with it as a dip. You absolutely have to try it!
More low-histamine recipe ideas:

 Our Asian sauce is very versatile in the kitchen, so we have put together some delicious recipes for you that you can use it for.

Homemade Asian rice cake:

 The recipe is: low-histamine, gluten-free, lactose-free, vegan

This new food trend is a real eye-catcher and delicious at the same time!
You will need the following ingredients:
Our tip: You can top the rice cake with whatever you like. How about oat cream cheese (1), broccoli and a pinch of HistaFood herb salt ?

Cucumber salad with creamy almond-Asian sauce:

The recipe is: low-histamine, gluten-free, lactose-free, vegan

This recipe is quick to prepare – and a delicious alternative to the usual cucumber salad.
You will need the following ingredients:
  • Salad cucumber
  • Salt
  • chopped almonds (1)
  • Parsley
  • Almond butter (1)
  • Acerola juice
  • agave syrup
  • HistaFood Asian Sauce
  • Water
Our tip: Alternatively, you can also prepare the recipe with other low-histamine vegetables such as carrots or pointed cabbage.

Cauliflower nuggets:

The recipe is: low-histamine, lactose-free, vegan

These low-histamine cauliflower nuggets conjure up a delicious alternative on the plate.
You will need the following ingredients:
Our tip: You can also make the nuggets from other low-histamine vegetables such as celery or carrots.

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