A Tolerance Kitchen article.
The below content has been created with the input of a range of dietitians and sources. Following a low histamine diet should always be done alongside a qualified dietitian. Your own unique intolerances may make you more susceptible to certain foods than others, and long term adherence can lead to deficiencies in other important nutrients. You can find a list of trusted histamine dietitians here, all of whom offer 1:1 online sessions to help you get started and work with you to create a personalised diet.
The Seasonal Kitchen: October
Although the heat this year seems like it's never going to end, October is traditionally the month the British kitchen turns indoors. The soft summer fruits are coming to an end, replaced at the market stalls with the first wild mushrooms, a glut of fresh nuts and of course, pumpkins everywhere in the lead up to Halloween. It is also the month the oven goes back on, and the soups, stews and roasts return.
If you're managing a histamine intolerance then, from an ingredients perspective at least, this is mostly good news. A large share of October's harvest is generally well tolerated, and after the tomatoes of August and the chutneys of September, the list of ingredients to navigate is a shorter one.
There are still a few seasonal headliners worth understanding though, alongside a change in how we cook that can quietly add to your personal Histamine Bucket. This guide walks through what is at its best this month, which ingredients deserve a little more thought, and how to keep your autumn cooking working with your body.
Pumpkins and Squash
While we first mentioned these briefly in September, October is really when pumpkins and squash really come into their own. Pumpkins, butternut, Crown Prince and the other winter squashes are at their peak in October, and for the most part they are generally very well tolerated by people with histamine intolerance.
Pumpkins and squash are one of the most useful ingredients in a low histamine kitchen, particularly as a base for the soups and sauces that would otherwise lean on tomato, which is significantly higher in histamine. Our guide on how to replace tomatoes has more ideas on this.
With squash, most of the challenge comes from how it is stored and handled before it reaches your plate. Here are a few tips and tricks for pumpkins and squash in your cooking in October:
- Keep It Whole: An uncut pumpkin or squash will store for several weeks in a cool, dark place. Once it is cut though, the histamine clock starts, so aim to cook or freeze the flesh within a day or two
- Be Wary of the Carved Pumpkin!: A lantern that has sat carved on a doorstep for several days belongs in the compost, not the soup pan. If you want to eat your Halloween pumpkin, scoop out and cook the flesh on the day you carve it
- Read the Label: Tinned pumpkin purée and ready-made pumpkin soups are convenient, but they can include stock, yeast extract and flavourings. Our guide to reading UK food labels explains what to look for
- Freeze the Surplus: Roast the flesh, purée it, and freeze it in portions using the freeze-flat method
Mushroom Season: A Grey Area
Autumn is the peak of the wild mushroom season, with ceps and chanterelles appearing at markets, and chestnut and portobello mushrooms featuring in almost every seasonal recipe you see online. Mushrooms are one of the foods where histamine food lists disagree. Some consider fresh mushrooms to be low in histamine, while others advise caution, which is exactly why we are yet to find a place for mushrooms on our own open source list.
Two principles are worth holding on to:
- Freshness Matters More Than Usual: Mushrooms deteriorate quickly, so choose firm, dry mushrooms. Avoid anything slimy or pre-sliced and cook them within a day or two of buying
- Dried and Preserved Mushrooms Are Different: Dried porcini, mushroom powders and mushroom-based stocks and sauces are concentrated and stored for long periods. These are best left until you know how you respond to fresh mushrooms
If you feel that it's safe enough for you, this is a good ingredient to trial in a small portion and record in your histamine diary.
And one final note on safety, regardless of your tolerance levels. Only eat wild mushrooms that have been identified by an expert.
The Nut Harvest
October is when fresh British nuts appear, and the three you are most likely to see behave quite differently.
- Walnuts: Fresh 'wet' walnuts are an October treat, but walnuts are widely recognised as a histamine liberator (meaning they may trigger the body to release its own internal histamine). They are usually avoided during an elimination phase
- Cobnuts and Hazelnuts: The Kentish cobnut is a cultivated hazelnut. Tolerance for hazelnuts varies significantly from person to person, so approach these with curiosity and a small portion
- Chestnuts: Sweet chestnuts are generally considered lower in histamine and are not commonly listed as liberators. Buy them fresh, check for any signs of mould, and roast them at home
Fresh nuts carry more moisture than the dried ones you buy in packets which means they spoil faster. Keep them somewhere cool and use them quickly, or freeze them. You can read more in our guide to nuts and seeds.
Other Arrivals to Watch
A few other seasonal ingredients are worth knowing about as they return to the shelves this month.
- Spinach: The autumn crop is in season, but spinach is naturally very high in histamine. Kale, chard and cabbage are all at their best in October and are often better tolerated. Our guide to vegetables covers this in more detail
- Clementines and Early Citrus: October marks the start of the European citrus season. Citrus fruits are commonly recognised histamine liberators so the first clementines of the year are best approached carefully. If you rely on citrus in your cooking then see our guide to replacing lemon and lime juice
- Dried Fruit: Autumn baking brings raisins, dates and dried figs back into recipes. Dried fruits are often high in histamine
- Halloween Chocolate: Chocolate is everywhere at the end of the month, especially if you have children. Chocolate is unfortunately higher in histamine, but our guide on how to replace chocolate offers some alternatives
What October Offers: Your Low-Histamine Harvest
The list of generally well-tolerated produce this month is a long one. Look out for these seasonal staples:
- Apples and pears
- Pumpkins and winter squash
- Carrots, parsnips, swede and turnips
- Beetroot and celeriac
- Leeks and onions
- Cauliflower, broccoli and Romanesco
- Kale and cabbage
- The last of the sweetcorn
- The last of the blackberries (generally considered lower histamine, but always be mindful of ripeness and your personal tolerance)
Strategies for Navigating the Month
October changes how we cook as much as what we cook. Here are a few strategies to keep in mind as the kitchen moves from salads to stews.
1. Think About Cooking Time: Casseroles, stews and soups are back on the menu. Long cooking times raise their own questions for histamine, which we explore in The Slow Cooker Question. Our guide to pressure cookers looks at a faster route to the same comfort food
2. Check Your Stock: Most autumn soups start with a stock cube, and many of these contain yeast extract and flavourings. A simple homemade stock using October's carrots, leeks and celeriac is an easy alternative, and our guide on how to replace stock cubes has more options
3. Cool Quickly and Freeze: Batch cooking is tempting at this time of year, but a pot of soup left in the fridge for several days will develop histamine over time. Portion and freeze anything you will not eat that day. Our guide to leftovers explains why, and it is worth remembering that freezing is a pause button, not a rewind button
4. Plan the Roast: October is the unofficial start of Sunday roast season. Most of the plate can work well, with the gravy and condiments being the parts to watch. We cover this in How to Navigate a Sunday Roast
5. Consider Your Toolkit: For those with a recognised DAO deficiency, it is possible to supplement your body's own supply of diamine oxidase (DAO). Products like our Aperitif are designed to be taken 15 to 20 minutes before a higher histamine meal. Please note, DAO enzymes work on the histamine contained within food so they do not restrict your body's own release of internal histamine from liberators such as walnuts or citrus. Always follow the usage instructions on the packaging
October is one of the easier months of the year for a low histamine kitchen. By making the most of squash, roots, apples and pears, and approaching mushrooms and fresh nuts with caution, you can enjoy the start of autumn with confidence. You can find the rest of this ongoing series under The Seasonal Calendar.
This article is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional for advice specific to your situation.