You like to eat bread for breakfast, as a snack in the evening or as a snack in between? But which bread can you eat with histamine intolerance? What ingredients do you have to watch out for?
Histamine intolerance can bring many obstacles. After all, there are so many histamine-containing foods on the usual menu, while the list of low-histamine foods is quite short.
If the symptoms of histamine intolerance are to be avoided, a change in diet is unavoidable. But once the diagnosis of histamine intolerance has been made, many questions arise.
One of them is: what bread can you eat with histamine intolerance?
After all, bread is one of the staple foods and it is difficult to imagine the menu without it.
But how is bread tolerated by histamine intolerance? Can you eat any bread? Which ingredients should you avoid? We have the answers!
Table of contents
Where is histamine contained?
There are hardly any histamine-free foods, so the list is very long. We have listed for you the foods that are particularly known for their high histamine value:
- ripened cheese
- Red wine
- Sauerkraut
- Legumes
- Fruit like kiwi, lemon, orange, strawberries or raspberries
- Tomato
- Ham, salami and other sausages
- Avocado
- Tuna
- canned fish
- Eggplant
- Cocoa, dark chocolate*
- Lentils, beans, lupine and chickpeas
- Yeast bread
- Porcini mushrooms, chanterelles
- Black tea
- Pickled vegetables
Basically, all foods that have been ripened, stored for a longer period of time, fermented, smoked or pickled contain a lot of histamines.
How much histamine does food contain?
The histamine content of food depends on freshness and storage conditions. Microorganisms thrive in a humid, warm and airy environment. In general, the longer food is stored and the higher the temperature, the higher the histamine content.
Perishable foods, especially fish, seafood and meat, can produce an abundance of histamine. Without refrigeration, histamine levels can rise significantly after just a few minutes.
The histamine content increases with the degree of comminution. Minced meat in particular is quickly incompatible. It is best to consume freshly prepared minced meat as soon as possible.
In certain situations, a modified atmosphere packaged shipment that has just been delivered to the store may already have a high histamine content. Care should also be taken when reheating or long cooking meat dishes such as goulash or roulades.
Once histamine has formed, it cannot be destroyed by heating or other methods. It is critical to maintain excellent refrigeration and sanitation. Even more than freezing, flash freezing significantly reduces the formation of histamine.
Avoid these mistakes when storing rolls!
Does bread contain histamines?
As a rule, bread is not a histamine bomb. However, it depends on the grain and the other ingredients of the bread.
The type of production is also important, because firm types of bread are better tolerated than airy ones. For histamine intolerance, bread from the previous day or toasted bread is also well suited.
Which bread contains a lot of histamine?
If you suffer from histamine intolerance, you should avoid these ingredients in bread:
- You should avoid using sourdough. Due to the long fermentation process, a lot of histamine is formed.
- Locust bean gum is unsuitable for histamine intolerance.
- Refrain from using bakery ferment.
- Sunflower seeds and oil should be avoided.
- Dry yeast and organic yeast are also very high in histamine.
Which cereals are tolerated by histamine intolerance?
There are bread types that are well tolerated by histamine intolerance. However, you should be aware of cross-allergies or gluten intolerance as well as celiac disease.
Compatible cereals:
- Millet
- Corn
- Oats
- Spelt
- Rice
- Quinoa
- Amaranth
These are the grains you should avoid:
- Wheat
- Wheat Germ
- Rye
- Barley
- Buckwheat
- Malt
Why is it best to bake my own bread?
Even if you now know the compatible cereals, it is still a risk to buy bread at the bakery. In most cases, incompatible grains and/or inappropriate additives are used. Mixed breads are also quite popular among bakers.
Besides the yeast itself, histamine-rich nuts and seeds may also be present in the bread. The same applies to conventional baking mixtures. Therefore, our tip: Bake your own low-histamine bread!
Here you know exactly the ingredients and can bake it individually according to your wishes. If you feel like a little variety, instead of conventional cereals, you can also use Coconut flour* try.
Flaxseed*, Chia* and Psyllium husks* are excellent binding agents for baking. Instead of yeast, you can also use Baking soda* or use cream of tartar baking powder.
Other options for bread are rusks, crispbread, rice or corn wafers. Here, however, also make sure that no incompatible additives are contained.
Try our Low carb buns with cream cheese. I'm sure you'll like them.
Which additives play a role in histamine intolerance?
Additives can cause an increased histamine release in the body. These include colorants such as tartrazine in gummy bears, quinoline yellow, yellow orange or flavor enhancers such as glutamate, preservatives such as benzoates and PHB (para-hydroxy benzoic acid), esters, sulfites, acidity regulators, antioxidants and nitrites.
What can I top my bread with?
Finding spreads without incompatible additives or with natural ingredients is not that easy. But there are now some that are low in histamine.
Otherwise, you can put cream cheese, cottage cheese, young Gouda or butter cheese on your bread. Coconut-based vegan cheese is also good.
Oat cream cheese or compatible jams are also ideal on your breakfast bread.
How to eat a low-histamine diet?
Foods containing histamine are usually avoided by dietary guidelines. However, symptoms also depend on the amount of other biogenic amines, histamine stimulators and the constantly changing histamine supply in the same meal.
Other factors that can influence the condition are medications, stress, possible infections or hormonal status. All of these are often neglected in blanket diets. In order to do justice to the entire spectrum, nutritional therapy recommendations should always be developed as an individual strategy.
Basically, one recommends in the case of histamine intolerance:
- Eat only low-histamine foods.
- Avoid foods with histamine releasers.
- Eat food as fresh as possible.
- Consume the food directly from the refrigerator. Do not take it out to warm it up beforehand.
- Avoid keeping meat and fish warm or reheating them.
- Prepare your meals from fresh, unprocessed or low-processed ingredients.
- Let leftovers cool quickly and freeze them. Also, thaw them quickly and consume them immediately,
- Refrain from alcohol.
Our conclusion
Your question: "What bread you can eat with histamine intolerance?" should now be answered. With our list you can now find the right bread for you. However, especially in the early days of a histamine intolerance, it makes sense to bake your own bread or rolls. Especially if you are not quite sure what ingredients the baker uses.
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