I might sound like I’m old school when it comes to my opinion about breakfast… but I do believe it is the most important meal of the day; especially when you’re living with histamine intolerance.
After a night without food, your blood sugar levels tend to be lower in the morning, and we already know how low blood sugar can mess with your symptoms of histamine intolerance. So instead of feeling shaky, light headed and dreading the start of the day, it’s always best to start off with something to eat.
I completely understand the problem many people have with choosing breakfast, though. What do you eat when you’re on such a restricted diet?
Well, that’s why today, we’re going to explore some low histamine breakfast foods you can include in your meal plan.
I bet you’re not going to want to skip any morning meals after seeing these delicious options!
Healthy and Nutritious Low Histamine Breakfast Foods I’m Sure You’ll Love
Personally, I’m a savoury breakfast person. It somehow seems more filling and, even though there are some restrictions when following a low histamine diet, I still feel like I have a lot of wonderful, satisfying options.
While not everyone tolerates eggs, and there’s always a huge debate as to their histamine content, I find most people do well with them as part of a low histamine diet, as long as they’re well cooked; especially the whites. Eggs are packed full of nutritional value and offer an easy protein option. So, if you tolerate eggs, be sure to take advantage of them as a low histamine breakfast food, and pair them with other low histamine breakfast foods, such as vegetables, herbs and spices, a gluten-free grain and a drizzle of olive oil to tie it all together.
An example of such a meal would be 2 well scrambled eggs, roughly chopped and sauteed turnips, broccoli and brussel sprouts, topped with fresh oregano and cilantro, and drizzled with olive oil. You can serve it over a small portion of quinoa for a well-balanced meal. Oh, and don’t forget to finish it with just a pinch of salt!
Another savoury favourite is a low histamine breakfast “hash”. Saute thin slices of baby potatoes with some chopped zucchini and red peppers, and add fresh thyme and parsley. Serve with shredded chicken and a slice of this low histamine broccoli bread.
What do you think about pizza for breakfast? Well, low histamine modified pizza, that is.
If it appeals to you, it can be a great low histamine breakfast food. Try my low histamine pizza base recipe (tip: it’s easy to make ahead of time and freeze; you can cook it straight from frozen after adding your toppings), add shredded chicken, and a few low histamine vegetables before baking. Top with fresh herbs once cooked and a pinch of salt. It does seem more like a flatbread without the tomato base and cheese, but I still like to call it pizza, and it’s delicious whatever you decide to call it.
From the savoury options above, there are so many ways you can mix and match what appeals to you! I’ve even tried scrambled eggs using the cooked pizza base as my bread, for example. Definitely a winner!
Pro tip: Be sure to make use of the many well-tolerated low histamine herbs and spices you have available, as these can significantly enhance the flavour of a more simple dish.
Now, what about those of you who enjoy a sweeter breakfast?
Low Histamine Breakfast Foods to Add a Little Sweetness to Life
How do you like the sound of apple pie in the morning?
I sure do!
This apple pie recipe is low histamine as well as gluten- and dairy-free friendly. Plus, it’s so easy to make, easy to freeze and reheat, and oh-so-tasty it’s sure to become a morning favourite. You can even top the ‘pie’ with coconut cream for a more decadent and filling meal.
Speaking of coconut cream, another sweet option is my take on a yogurt parfait using it as a substitute for yogurt. Simply remove the cream from the top of organic canned coconut milk, and layer it with your favourite low histamine breakfast foods, like berries. Add a crunchy option by lightly toasting chopped macadamia nuts and adding a small amount of gluten-free organic rolled oats, if tolerated. Hemp and pumpkin seeds also pair well as a low histamine breakfast food in this parfait.
Smoothies are also a great option. Use hemp or pumpkin seed protein powder and add any low histamine ingredients you enjoy. My favourite smoothie right now consists of hemp-based protein powder, blueberries, coconut milk, a teaspoon of ground flax, a handful of chopped frozen zucchini to thicken the texture and I add just a touch of maple syrup for sweetness. It’s an easy option for when I’m on the go, and it definitely satisfies my hunger! Plus, it feels like a real treat outside of my usual savoury choices.
When it comes to low histamine breakfast foods, another popular question I get is not quite related to food itself, but something equally important when it comes to that morning meal. Coffee!
Coffee… Is It a Low Histamine Breakfast ‘Food’?
So, what about that morning cuppa? Do you have to give that up when following a low histamine diet?
The answer pains me, but sadly, yes, you generally have to give up coffee when you’re living with histamine intolerance. One might argue that coffee itself is low histamine, and I don’t disagree! The trouble with coffee is how it is prepared and stored. Some products may grow mold (1), which is a significant trigger for histamine symptoms. Even small amounts of mold that others may not react to can be enough to cause symptoms in those living with histamine intolerance. Additionally, some people are sensitive to caffeine, which can cause histamine levels to increase when consumed (2).
Now, before you give up, there is something you can try!
Select a good quality, organic coffee that has undergone a swiss water decaffeination process and test out a small amount to determine your individual reaction. Should this cause you any symptoms, it’s best to avoid coffee altogether while you figure out what’s causing your histamine intolerance in the first place.
While not quite the same, a great alternative to coffee is ginger tea! Ginger helps to break histamine down, and as a bonus, will help you to digest your low histamine breakfast, too!
Alternatively, you can include any herbal tea into your routine, as long as the tea includes herbs on the ‘allowed’ list of low histamine foods.
The Bottom Line When It Comes to Low Histamine Breakfast Foods
As I mentioned at the start, it’s probably better for symptoms management to eat breakfast when you’re living with histamine intolerance. Whatever you decide to eat, do some experimenting with low histamine ingredients. You’ll be sure to find something you enjoy, that’s both nourishing and satisfying first thing in the morning.
References:
1. Casas-Junco PP, Ragazzo-Sánchez JA, Ascencio-Valle FJ, Calderón-Santoyo M. Determination of potentially mycotoxigenic fungi in coffee (Coffea arabica L.) from Nayarit. Food Sci Biotechnol. 2017;27(3):891-898. Published 2017 Dec 20. doi:10.1007/s10068-017-0288-7
2. John J, Kodama T, Siegel JM. Caffeine promotes glutamate and histamine release in the posterior hypothalamus. Am J Physiol Regul Integr Comp Physiol. 2014;307(6):R704-R710. doi:10.1152/ajpregu.00114.2014
Anita Tee
My name is Anita Tee. I'm a nutritional scientist who specializes in histamine intolerance. I hold a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology and Psychology.
For the past ten years, I have used my experience in nutritional and medical health sciences to create a scientifically backed, natural approach to healthcare that relies 100% on evidence-based research.
As I previously suffered from - and overcame - histamine intolerance, my focus is to increase recognition and expand the available resources and protocols available for resolving this particular disorder. To date, I have helped over 4,000 individuals fully resolve or better manage their histamine intolerance symptoms.
