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.
Finding Food on the Go
We've all found ourselves in the situation before. We're caught out away from home over lunch time, and all there is around you is a Tesco or a Boots. Maybe a Pret if we're lucky. The lunchtime meal deal is a UK staple, but if we're managing our histamine levels then it becomes a lot trickier than just choosing what we fancy.
At Tolerance we don't believe in telling people that they can't have what they want, or that you will ever be able to find a perfect, zero-histamine meal. It simply isn't realistic. Instead your goal should be to make the best possible choice in a difficult situation, and understand the option that will be least likely to cause you personal Histamine Bucket to overflow.
Why On-the-Go Food is So Tricky
Before we start, let's make sure we understand why pre-packaged convenience food can be so challenging. There are three main factors at play:
- Ingredients: Ready-made foods have long, complex ingredient lists. Common high-histamine culprits like aged cheese, cured meats, tomatoes, spinach, and vinegar are frequently used to add flavour. We have a full guide on how to read UK food labels which can help you become more confident in spotting these
- Time: Histamine builds up in food over time. As we explore in our guide to leftovers, the longer food sits after being prepared, the more time there is for histamine to develop. A sandwich made yesterday will contain more histamine than one you made at home today using the same ingredients
- Preparation: The lack of control you have over how the food was made adds to the uncertainty. Was the chicken roasted fresh that morning or has it been sitting in a sauce for a day? Was the fish tinned?
A Process of Elimination
When you're standing there wondering what you are best placed to order, it can often help to start with the highest-risk items and work your way down to the safer bets. The perfect choice probably does not exist, but a better choice often does.
The Main
This is where the biggest histamine load is likely to be found. Your best approach is to look for the simplest possible ingredients.
- What to avoid: The biggest offenders are usually fillings that involve ageing, curing, or fermentation. This includes most ham, bacon, salami, pepperoni, mature cheddar, and tuna mayonnaise. Anything with a rich tomato sauce, pickles (vinegar), spinach, or avocado is also best left on the shelf
- What to look for: Your safest bet is often plain, cooked meat like chicken breast or turkey. A simple egg mayonnaise can sometimes be a good option but check the ingredients for vinegar. Some people find fresh cheeses like mozzarella or cottage cheese are tolerated well. Look for simple salads containing ingredients like lettuce, cucumber, peppers, and carrots
Always look for the option with the shortest and most recognisable ingredient list. Some supermarkets have now started offering options like egg pots as a main, so this could be another good option.
The Snack
The snack is often an easier choice to make as the ingredients are usually simpler, and the red flags generally stick out.
- What to avoid: Steer clear of strongly flavoured crisps, particularly cheese and onion or salt and vinegar. If they don't have vinegar in them, then they likely have some form of yeast extract, which is also problematic. Chocolate, cereal bars with dried fruit, and bags of mixed nuts (especially walnuts and cashews) can also contain hidden histamine
- What to look for: Plain ready-salted crisps are often a safer choice. Fresh fruit like an apple or pear, a pot of fresh fruit salad (without citrus or pineapple - see our guide to histamine levels in fruit), plain rice cakes, or plain oatcakes are all excellent choices
The Drink
Many drinks can add a surprising amount to your histamine bucket, often through flavourings and preservatives.
- What to avoid: Fizzy drinks, pre-packaged fruit juices, and energy drinks are often best avoided due to high levels of citric acid or other potential histamine liberators
- What to look for: The safest choice is always a simple bottle of still water. Coconut water (check it is 100% pure) or certain herbal teas like peppermint can also be good options
Thinking Outside the Meal Deal
Sometimes the entire meal deal section is a write-off. It might be that you find yourself in a petrol station or small shop with limited choices, or that you know that your histamine bucket is fuller than you would like it to be due to other meals or stresses of the day.
Here are a few other options to look for when you need a meal on the go:
- Hard-boiled eggs: Often sold in packs of two, these are a fantastic source of protein
- Plain yoghurt: A small pot of plain, natural yoghurt can be a good option if you tolerate fresh dairy
- Rice pudding: These pots often have very simple ingredients and can be a safe and filling choice, but be sure to check the ingredient list
When You Can't Find a Low Histamine Option
Sometimes, despite your best efforts, the only available option is something you know is higher in histamine than you'd like. Or perhaps you just want to have the freedom to choose the sandwich you actually want, not just the one you think will be 'safe'.
For individuals with a diagnosed or suspected DAO deficiency, this is a situation where a DAO supplement may be a helpful tool. The diamine oxidase (DAO) enzyme is your body's primary way of breaking down histamine from food. Our supplement, Aperitif, is designed to be taken prior to ingesting histamine-rich food or drink. Taking one to three capsules (do not exceed the daily dose) around 15 to 20 minutes before your meal can help with the breakdown of histamine before it reaches your bloodstream.
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.