Onions and histamine: Tolerance and possible effects

In this article, we take a "histamine look" at onions. They come in large or small, red or white, and they enhance almost any dish. But are onions suitable for a low-histamine diet , or are they considered a high-histamine vegetable? You can find the answer to that in the following blog article.

Onion Basics: What you should know about this versatile vegetable

The onion is a biennial vegetable plant, but it is most often cultivated as an annual. It consists of many concentric layers of light-colored, succulent leaves, each encased in several very thin membranes. As the onion dries, it changes color , depending on the variety: white, purple, yellow, brown, or red. Furthermore, the climate and the specific variety of onion determine whether it is more pungent or mild . Its original habitat is in Central Asia, India, Pakistan, and the Mediterranean region. Onions are seasonally available from July to October ; for the rest of the year, they are available as stored produce in almost every standard supermarket.

A variety of flavors: The different types of onions

A variety of flavors: The different types of onions
As mentioned at the beginning, there are many different types of onions, in various sizes and colors. However, the following are among the most well-known varieties:
  • White onions – They are the ideal summer onions and, due to their sweet and mild taste, are perfect for Mediterranean salads.
  • Red onions – Because of their appearance, they are particularly popular in salads. However, they can also be used for cooking, frying, or baking without any problems.
  • shallots – They have an elongated, pear-like shape and are among the mildest and finest onions of the various varieties.
  • Onions They grow up to 20cm thick and have a rather mild flavor. They are excellent for salads, braising, grilling, and baking.
  • spring onions They are also called spring onions, they are usually offered in bunches and are harvested when the bulbs are still green and very small.

Various types of onions on a cutting board

Histamine in onions: Tolerance and recommendations

Many types of onions are histamine liberators and thus promote the body's own release of histamine. Red onions, in particular, are known for this. Onions are often very poorly tolerated in a low-histamine diet . White onions are the best tolerated ; according to the SIGHI list, they are classified as 0. Compared to the more common yellow onions, these Not a yellowish-brown skin, but a snow-white one. Other onion varieties such as shallots or spring onions are classified as level 1 according to the SIGHI list ; with these, individual tolerance should be tested.

Onions in a low-histamine diet: Guidelines and tips

The method of preparation can greatly influence the tolerability of onions on a low-histamine diet. Ideally, the onions should be as fresh as possible. Because here, too, the principle applies: The fresher, the more easily tolerated. Therefore Pickled onions, for example, are rather unsuitable.

Tolerance of onions in different diets:

 Light onions are suitable for the following diets suitable:
  • low-histamine diet
  • gluten-free diet
  • lactose-free diet
  • low-nickel diet
Onions are suitable for the following diets rather unsuitable:
  • low-fructose diet
  • low-salicylate diet
  • low-sorbitol diet

Onions in a low-histamine lifestyle: Shopping and storage tips

When buying onions, it is important to make sure that they are firm and dry. Feel it. If it has a black sheen between the outer layers, it is a moldy onion.
Onions are best stored in a basket to allow them to breathe. Due to the high humidity, it's advisable not to store them in the refrigerator , as they will quickly begin to mold there.

Low-histamine cuisine: Simple and delicious recipes with onions

Finally, we have a few delicious and low-histamine recipes for you, for which you can ideally use onions.

Three low-histamine dishes with onions

Potato dumplings with chard

With this recipe, you can easily prepare low-histamine gnocchi yourself. Today, we're serving them with Swiss chard.

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

You will need the following ingredients:
  • floury potatoes
  • Spelt flour
  • Salt
  • Olive oil
  • Swiss chard
  • Onion (1)
  • Garlic (1)
  • HistaFood Organic Vegetable Broth
Our tip: You can also combine the potato dumplings with other low-histamine vegetables or with our HistaFood Organic Vegetable Sauce serve.

Zucchini and ricotta rolls

These low-histamine zucchini and ricotta rolls with the fruity HistaFood vegetable sauce always taste delicious. Just give them a try!

The recipe is: low-histamine, gluten-free, vegetarian

You will need the following ingredients:
  • zucchini
  • HistaFood Organic Vegetable Sauce
  • Onion (1)
  • Garlic (1)
  • oregano
  • Ricotta
  • Mozzarella
  • Salt
  • basil
  • Olive oil
Our tip: You can also prepare the rolls with other low-histamine vegetables such as cucumber, lettuce or carrot.

Cucumber and carrot salad

A delicious salad recipe for when you're short on time: This low-histamine cucumber and carrot salad requires only a few ingredients and is tossed with our tasty HistaFood Organic Asian Sauce. Give it a try!

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

You will need the following ingredients:
  • Cucumber
  • Carrots
  • Onion (1)
  • Sesame (1)
  • Parsley
  • HistaFood Organic Asian Sauce
  • olive oil
  • Salt
Our tip: You can add any vegetables of your choice to this salad. How about thin strips of bell pepper or pieces of fennel?

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