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: September
There is a reason that September is often called the 'Autumn Glut'. Recipe sites and blogs are awash with ways to use the extra apples, courgettes and plums that are growing in your gardens, and the first pumpkins of the season are starting to be harvested.
Seeing all these recipes coming out for pickles, chutneys and jams can be difficult when you're managing a histamine intolerance, as they all involve processes that can significantly raise the histamine levels of the food involved. No one wants to feel like they're missing out on the best of the season.
This guide is here to provide a framework for enjoying September’s harvest, focusing on freshness and smart preservation techniques that work with your body, not against it. It is all about managing your personal Histamine Bucket while still enjoying the flavours of autumn.
Why Chutneys and Pickles Are Challenging
Before we explore what you can do, it is helpful to understand why traditional preserving methods can be problematic for those with histamine intolerance. The issue lies in the processes used to extend the shelf life and develop deep flavours.
- Fermentation: Chutneys, pickles, and kimchi all rely on fermentation. During this process, microorganisms create various compounds, including biogenic amines. Histamine is one of the most well-known biogenic amines, which is why these foods can add a significant load to your histamine bucket
- Vinegar: A key ingredient in most pickles and chutneys, vinegar is itself a fermented product and a direct source of histamine
- Ageing: The long, slow process of maturing a chutney to develop its flavour allows histamine levels to increase over time
The goal is not to replicate these items, but to find new, fresh ways to enjoy the same ingredients.
September's Star Produce: A Histamine-Aware Guide
Navigating the harvest is about understanding the nature of each fruit and vegetable. Freshness is always the guiding principle, as histamine develops in produce over time, especially as it becomes overripe.
Apples, Pears, and Plums
Crisp, fresh apples and pears are generally considered low in histamine and are a wonderful part of an autumn diet. Plums can be more variable; some people tolerate them well, while others find they act as histamine liberators (meaning they may trigger the body to release its own internal histamine). As always, your personal tolerance is the best guide.
How to enjoy them:
- Eat them fresh and crisp. Avoid fruit that is bruised or overripe
- Create simple, unsweetened purées or compotes by gently cooking the fruit with a little water and perhaps a cinnamon stick. Cool quickly and freeze immediately in portions
- Slice and freeze apples and pears on a tray before bagging them up. This prevents them from clumping together and makes them easy to add to smoothies or baking later
Courgettes, Pumpkins, and Squash
This family of vegetables is generally very well-tolerated. The main challenge is simply their size and volume. A single marrow or pumpkin can feel like a daunting amount to get through before it goes off.
How to manage the glut:
- Courgettes: Grate them and squeeze out the excess water before freezing in portion-sized bags. This can be added directly to soups, stews, or bolognese-style sauces to add extra vegetables
- Pumpkins and Squash: These store well in a cool, dark place for several weeks. When you are ready to use them, you can roast the flesh, purée it, and freeze it in portions. This purée is a fantastic base for soups or as a simple side dish
Kale, Cabbage, and Runner Beans
Fresh runner beans, kale, and most types of cabbage are excellent low-histamine choices, packed with nutrients. They form the backbone of many comforting autumn meals.
How to preserve them:
- Runner Beans: The best way to preserve runner beans is to blanch them (a very brief dip in boiling water followed by an ice bath) before freezing. This helps to retain their colour and texture
- Kale and Cabbage: These can be shredded and frozen raw, ready to be thrown into soups, stews, or stir-fries directly from the freezer
Your Freezer: The Ultimate Low Histamine Preservation Tool
As you can see from the above, the freezer is your greatest ally when dealing with the autumn glut. It allows you to capture produce at its peak freshness, effectively pausing the development of histamine. As we explore in our guide, freezing is a pause button, not a rewind button. It will not reduce any histamine that has already developed, which is why it is so important to freeze food as quickly and as fresh as possible.
For soups, sauces, and purées, the freeze-flat method is an incredibly efficient way to store food, saving valuable freezer space.
Enjoying Autumn Flavours
Instead of a sugary, vinegar-based chutney alongside a roast, consider a simple, fresh pear or apple sauce, spiced with cinnamon or ginger. Rather than adding aged cheese to an autumn salad, try a fresh cheese like ricotta or mozzarella, as your tolerance allows. For more ideas, you can explore our guide to dairy.
Understanding your own limits is the most empowering tool you have. If you have been diagnosed with DAO deficiency, you may find a diamine oxidase supplement helpful for certain meals. Designed to be taken prior to ingesting histamine-rich food or drink, supplements like our Aperitif can help with the digestion of histamine. Always follow the usage instructions on the packaging.
September’s harvest is a gift. By shifting the focus from traditional, high-histamine preservation to fresh eating and smart freezing, you can fully enjoy all the delicious produce the season has to offer.
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.