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 Joy (and Anxiety) of a Wedding Invitation
It's always exciting when a close friend or family member announces their engagement. A wedding is a chance to celebrate people you love, dress up, and enjoy a day of festivities. But festivities can be difficult when you're managing your histamine, especially at a wedding when you never want to come across as difficult.
The social side of managing histamine intolerance is often the hardest part. In recognition of our co-founder Andrew's upcoming wedding, we thought we'd dive into weddings in particular, and show you how with a little forward planning you can navigate the day with confidence. It all comes back to understanding your personal Histamine Bucket and having a strategy to manage it.
The RSVP and the ‘Dietary Requirements’ Box
The first hurdle is the little box on the reply card. The challenge is that “low histamine” is not a widely understood dietary requirement in the catering world, unlike a nut allergy or lactose intolerance. Simply writing “low histamine diet” will likely leave a chef confused and may not get you the safe meal you need.
Clarity and simplicity are the key rules here. Try to provide actionable instructions that a busy kitchen can easily follow. We suggest framing it as a set of clear “avoids” and “safes”.
Here is a template you can adapt based on your own personal tolerance levels:
“I have a medically advised dietary restriction due to histamine intolerance. This means I need to avoid all aged, fermented, cured, smoked, and leftover foods. Could I please have a very simple, freshly prepared meal? Plain grilled chicken or fish with steamed vegetables and potatoes would be perfect. Thank you so much for your understanding.”
This approach has several benefits:
- It is polite and clear
- It avoids jargon and focuses on food preparation methods (aged, fermented, cured)
- It provides a simple, positive suggestion that is easy for a caterer to execute
If it doubt, or if you still feel uncomfortable, then the vegetarian or vegan option might be a safer bet. Of course, not all vegetables are low in histamine (as we explore in our guide to vegetables here), but you should be able to avoid common high-histamine wedding options like cured meats, rich cheeses, and dressings with ingredients you have no way of controlling.
Navigating the Day
Even with a safe main course sorted, a wedding day is a long event with multiple food and drink touchpoints. Knowing where the potential histamine pitfalls lie can help you make informed choices.
The Drinks Reception and Canapés
This can be one of the trickiest parts of the day. Champagne, prosecco, and wine are all products of fermentation and can be significant contributors to your histamine bucket. Canapés are often a parade of high-histamine items: smoked salmon, cheese puffs, mini quiches, and charcuterie.
- Your best strategy: Politely decline and stick to still water. If you feel comfortable, you could ask a bartender for a simple gin or vodka with soda water, as clear spirits are often better tolerated. For a comprehensive look at your options, see our guide to low histamine drinks
The Wedding Lunch/Dinner
This is the main meal and hopefully your dietary request has been taken care of. However, it is always wise to be aware of what might be served to other guests.
- Starters: Often feature cured meats, pâté, tomato-based soups, or smoked fish. These are generally best avoided
- Mains: A simple roast chicken or piece of fish is often a safe bet. Be wary of rich, slow-cooked dishes or sauces made with red wine, as these can be high in histamine
- Dessert: Chocolate, citrus fruits, and certain berries (like strawberries) can be problematic for some. Wedding cake itself, often containing aged fruit, alcohol and nuts, is usually one to skip
The Evening Buffet
Some weddings will bring out evening food for anyone who wants to take a break from the dance floor. It's often a collection of classic buffet items like cheeseboards, cured meat platters, pork pies, quiches, and pizzas. Many of these are high in histamine. By this point in the day, your bucket may already be quite full, so exercising caution here is wise.
Your Personal Toolkit for the Day
Being prepared is the key to feeling relaxed. Think of it as packing a small survival kit to help you through the day with ease.
- Eat Beforehand: Have a safe meal before you leave home. This takes all the pressure off the wedding food. If you are not hungry, you are less likely to be tempted by risky canapés
- Pack Emergency Snacks: A low-histamine snack bar, a bag of tolerated nuts, or some rice cakes in your bag or car can be a lifesaver during a long day. We have some ideas in our guide to low histamine snacks
- Consider DAO Support: For those with a diagnosed or suspected DAO deficiency, a diamine oxidase enzyme supplement is a tool that may be helpful. Designed to be taken prior to ingesting histamine-rich food or drink, it works in the gut to help with the digestion of histamine. Our own DAO supplement, Aperitif, is designed for this purpose. Always follow the dosage instructions on the packaging
- Stay Hydrated: Drinking plenty of still water throughout the day is always a good idea. It helps your body function optimally and can prevent you from reaching for a glass of prosecco just to have something in your hand
A Note on Talking to the Happy Couple
It is natural to worry about burdening the couple with your needs. Remember, they are your friends or family, and they want you to be there and feel well. The key is communication.
This starts from the RSVP. Use the clear, simple language we suggested above, and if you are very close to the couple you could have a quiet word with them well in advance of the day. Reassure them that you are just so excited to be there to celebrate with them, and that as long as you have a plan for your food, you will be absolutely fine. This takes the pressure off them and shows that your priority is their happiness, not the menu. For more tips, you might find our guide on how to explain histamine intolerance helpful.
Ultimately, a wedding isn't somewhere that you want to be worrying about histamine intolerance. With a little bit of planning, you can set yourself up to enjoy every moment, knowing you have taken care of your own wellbeing.
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.