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.
Grains, Legumes, and Histamine Intolerance
Grains and legumes form the backbone of many diets around the world, providing essential energy, fibre, and nutrients. Like any other food though, these can suddenly seem complicated when you’re navigating histamine intolerance. Which ones are suitable? Should I avoid certain ones? As with any other food group, the answer is nuanced than anyone would like. Today we'll explore these foods, so you can navigate your diet more confidently.
A Guide to Grains
Grains are the edible seeds of grasses, and are a primary source of carbohydrates for most of us While often discussed alongside gluten, it’s important to remember that gluten intolerance and histamine intolerance are separate conditions, though they can sometimes overlap as both relate to gut health and many people with HIT are also sensitive to gluten.
Generally Lower Histamine Grains
These grains are typically well-tolerated by many people on a low histamine diet. As with all foods, individual reactions can vary, so if you're trying to work out what works for you, it can be best to introduce them one at a time.
- Rice: Plain white rice, such as basmati or jasmine, is often a safe starting point. Brown rice contains more fibre and nutrients but also more phytates, which can be an irritant for some sensitive guts. Always rinse rice thoroughly before cooking
- Oats: Pure, uncontaminated oats are generally considered low histamine. If you also have a gluten sensitivity, be sure to choose certified gluten-free oats to avoid cross-contamination
- Corn: Fresh corn on the cob, cornmeal (for polenta), and corn pasta are usually fine. Be mindful of processed corn products, which may contain high histamine additives
- Millet & Sorghum: These grains are naturally gluten-free and usually well-tolerated. They can be cooked whole or used as flour in baking
Grains to Approach with Caution
Some grains are more likely to be problematic, either due to their composition or because they are often heavily processed.
- Wheat: Modern wheat is a common gut irritant and is often avoided during the initial phase of a low histamine diet. This includes bread, pasta, and baked goods made from wheat flour
- Rye and Barley: Similar to wheat, these gluten-containing grains can be challenging for some individuals
- Buckwheat: Despite its name, buckwheat is not related to wheat. It's a pseudograin that is often listed as high histamine, though some people find they can tolerate it in small amounts. It's best to avoid it initially and discuss reintroduction with your dietitian
Exploring Pseudograins
Pseudograins are seeds from broadleaf plants (not grasses) that are cooked and eaten in the same way as traditional grains. They are all gluten-free.
- Quinoa: This is a popular and nutritious option that is generally well-tolerated. It’s crucial to rinse quinoa very well before cooking to remove its natural coating of saponins, which can be bitter and may irritate the digestive system
- Amaranth: Similar to quinoa, amaranth is a tiny, nutrient-dense seed that is usually considered a low histamine choice
Navigating Legumes & Pulses
This category, which includes beans, lentils, and chickpeas, can be one of the trickiest for people with histamine intolerance. Many legumes are considered high histamine or are histamine liberators (meaning they can trigger your body to release its own histamine). Furthermore, canned versions are often high in histamine due to the preserving liquid.
The Importance of Preparation
For legumes, how you prepare them is just as important as which ones you choose. Proper preparation can significantly reduce compounds like lectins and phytates that may contribute to digestive upset, indirectly affecting your histamine bucket. For this reason, using dried legumes that you prepare yourself is strongly recommended over canned varieties.
- Soaking: Soaking dried beans and lentils overnight in water (and discarding the water) is the first essential step. This begins the process of breaking down anti-nutrients
- Pressure Cooking: This is one of the most effective ways to cook legumes. The high heat and pressure break down remaining lectins and other compounds, making them much easier to digest
- Rinsing Canned Pulses: If you must use canned, choose those in water with no added salt or preservatives. Drain the liquid and rinse the beans or lentils thoroughly under running water. This can help to wash away some of the histamine that has leached into the brine
Lower Histamine Choices (with care)
Even with careful preparation, legumes should be introduced cautiously and in small portions. The following are often better tolerated than others:
- Lentils: Green, brown, and red lentils may be tolerated by some, especially when pressure cooked
- Chickpeas: Small amounts of well-cooked chickpeas are often tolerated
- Black-Eyed Peas: A great place to get started, as these tend to be better tolerated than many other beans
For a more comprehensive list, please see our Low Histamine Diet & Food List.
Higher Histamine Legumes to Avoid Initially
The following are generally best avoided, particularly at the start of your low histamine journey:
- Soybeans: This includes edamame, tofu, tempeh, miso, and soy sauce. Fermented soy products are particularly high in histamine
- Kidney Beans & Broad Beans (Fava Beans): These are consistently reported as being problematic
Key Takeaways for Your Kitchen
Navigating these food groups doesn't have to be overwhelming. By focusing on freshness, preparation, and mindful eating, you can build a diet that feels both safe and satisfying.
- Start Simple: Begin with clearly low histamine grains like white rice and quinoa.
- Prioritise Preparation: For any legumes or pulses, always opt for dried over canned. Soak them overnight and, if possible, use a pressure cooker
- Listen to Your Body: Tolerance is highly individual. A food and symptom diary is an invaluable tool for tracking your personal reactions
- Seek Professional Guidance: A low histamine diet should be a short-term, diagnostic tool. Work with a registered dietitian to ensure your diet is nutritionally complete and to plan a safe reintroduction strategy
We understand that dietary changes can be challenging, but with the right information and support, you are empowered to make the best choices for your body. If you're just starting, our Beginner's Guide to Histamine Intolerance may be a helpful resource.
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.