Walnuts and histamine – everything about the tolerability of these natural powerhouses

Walnuts are extremely nutritious and offer a multitude of health benefits. For centuries, they have been an important part of the human diet and are often even referred to as a superfood due to their unique nutrient composition . But are they also suitable for a low-histamine diet , or are they among the foods with a higher histamine content? You'll find out this and much more in the following blog article.

Walnuts: Origin, appearance & taste

The walnut tree was originally native to northern India and was brought to Europe by the Romans. Especially in rural areas, the nutritious nuts were invaluable during the winter months, as few other foods were available at that time. The oil extracted from the nuts was used both for cooking and for oil lamps . The outer shell was used, as it still is today, to make liqueurs, ratafias, and flavored wines . The shell itself was also used to produce paint for furniture makers and dyers.
Today, leading walnut-growing regions include the USA and Turkey , as well as China, Romania, Iran, France, and the Balkan states. The whitish-yellow walnut is an irregularly shaped, wrinkled kernel consisting of two halves , which are fused together for about a third of their length, while the remaining portion is separated by a membrane . The kernel is covered by a thin, light to dark yellow skin and enclosed by a hard, domed shell that is round to oval and, in some varieties, very woody. This shell, in turn, is enclosed by a thick, fleshy, sticky, green outer husk .
In terms of taste, walnuts are typically nutty, slightly sweet and at the same time somewhat bitter.

Nutritional values ​​and health benefits

Walnuts in a wooden shell

Walnuts and histamine: How well tolerated are these nutrient powerhouses?

According to the SIGHI list , walnuts are classified as histamine liberators (category 3) . Therefore, they are unsuitable for a low-histamine diet. However, there are some nuts and seeds that are suitable for a low-histamine diet , such as Brazil nuts, macadamia nuts, pistachios, and pumpkin seeds.

Walnuts are rather unsuitable for the following diets :

• Low-histamine diet

• low-salicylate diet

• Low-nickel diet


Walnuts are suitable for the following diets :

• gluten-free diet

• lactose-free diet

• low-fructose diet

• Low-sorbitol diet

Purchasing and storing walnuts

When buying walnuts and walnut kernels, you should pay particular attention to quality . The shell should be free of cracks or damage , and the kernels should not have any unusual discoloration or odors . If you want to be on the safe side, it is advisable to buy the walnuts from an organic retailer .

Due to their high oil content, walnuts are best stored in a cool, dark place , but not in the refrigerator. For packaged walnuts, you can simply follow the best-before date, while for loose walnuts, it's advisable to ask the seller about their recommended maximum storage time. To ensure even ventilation , it's best to hang the walnuts in a small bag.

Low-histamine alternatives to walnuts

As mentioned above, walnuts are not ideal for a low-histamine diet. However, it's still important to include nuts in your diet . They are an excellent source of omega-3 fatty acids , a plant-based protein source, and also contain several essential nutrients such as iron, selenium, and B vitamins.

The following nuts can easily be integrated into your low-histamine diet:
  • Brazil nut (2-3 nuts daily)
  • Tiger nuts (Eyes sulfur)
  • coconut
  • Macadamia
  • Pistachios
  • Chestnuts
  • Almonds (1)
Almonds are considered a special case , as they are listed as having a sensitivity level of 1 according to the SIGHI list , but are generally well tolerated in small quantities . Therefore, you should carefully test your individual tolerance to almonds .

If you would like to learn more about nuts in a low-histamine diet , you can find a very interesting blog article on this topic.

Delicious low-histamine recipes with nuts and seeds

Since walnuts are not well-suited for a low-histamine diet, we have compiled three delicious recipes using low-histamine nuts and seeds for you below.

Low-histamine recipes with nuts

Date and nut medallions:

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

You will need the following ingredients for 2-3 servings:
  • 10 Medjool dates
  • 1 handful of chopped pistachios
  • 1 handful of sesame seeds (1)
  • 1 handful of chopped almonds (1)
  • 1 handful of chopped macadamia nuts
  • 1 handful of chia seeds
Our tip: You should store the date and nut medallions in an airtight box in the refrigerator.

Macadamia Florentines:

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

You will need the following ingredients to make approximately 45 Florentines:
  • 125g macadamia nuts
  • 100g chopped pistachio kernels
  • 40g spelt flour
  • 80g coconut blossom sugar
  • 70ml oat cream (1)
  • 20g maple syrup
  • 20g coconut oil
  • 200g vegan white chocolate
Our tip: You can also bake the Florentines with almonds (1) or various low-histamine dried fruits.

Breakfast pizza:

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

You will need the following ingredients for 2 servings:
  • 100g grated apple
  • 100g coconut yogurt
  • 50g apple puree
  • 50g HistaFood organic grain muesli
  • 1/2 tsp flaxseed flour
  • 3 tablespoons agave syrup
  • 1/2 tsp cinnamon
Topping:
  • A handful of blueberries
  • 1 persimmon
  • Coconut chips
  • Sliced ​​almonds (1)
Our tip: Feel free to vary the topping as you like and also use low-histamine nut butters such as macadamia, almond (1) or pistachio. Always try something new.

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