On the low histamine diet, in an ideal world, everything should be fresh and home-made. For some people this is absolutely necessary to control their symptoms, but others can tolerate some shop bought produce. With this is mind, I thought I’d share my low histamine shopping list with you, as I wish I’d had something like this to guide me when I first embarked on my low histamine journey. It’s not perfect, or completely cheat free, but it’s a start. I do my main weekly shop at Tesco and have my groceries delivered to conserve energy (if you pay up-front it costs as little as £1.25 per delivery!) so many of my items are Tesco own brands but I’m sure you’ll find similar products in other supermarkets. Apologies to my over-seas followers who don’t have the same items as us in the UK, but I hope my list at least gives you some ideas of what to look for in your own stores.
- Weetabix (Wholegrain Wheat (95%),Malted Barley Extract ,Sugar ,Salt ,vitamins & minerals)
- Rice Krispies (Rice,Sugar ,Salt ,Barley Malt Flavouring ,Vitamins & Minerals)
- Bran Flakes (Wholewheat (65%),Wheatbran (21%) ,Sugar ,Barley Malt Flavouring ,Salt ,Honey ,vitamins & minerals)
- Cornflakes (Maize,Sugar ,Barley Malt Flavouring ,Salt ,Vitamins & Minerals)
- Nestle Shredded Wheat (British Whole Grain Wheat (100%)
- Ready Brek (Wholegrain Rolled Oats (60%),Wholegrain Oat Flour (38%), vitamins & minerals)
- Porridge Oats, preferably organic (100% rolled oats)
- Organic milk (skimmed, semi-skimmed or full fat)
- Yeo Valley organic butter (either regular or spreadable)
- Tesco Ricotta cheese
- Tesco Mascarpone cheese
- Organic eggs
- Organic Rice Dream milk (dairy-free)
- Koko Coconut milk (dairy-free)
- Cream: double, single, whipping
- Carnation Condensed milk
- Haagen-Dazs Dairy Vanilla ice cream (Fresh Cream, Condensed Skimmed Milk ,Sugar ,Egg Yolk, Natural Vanilla Flavouring)
Note: there is no evidence that bakers yeast is high in histamine, despite what most lists say! It’s yeast extract (ie marmite) that is high in histamine according to testing. However, if you still want to exclude bakers yeast the following items are yeast free:
- Organic Country Campagne Bread which levens naturally (Wheat flour, water, stoneground wholemeal flour, sea salt) and which goes under the name of the Village Bakery Melmerby. However, the bakery no longer exists and was bought by Bells of Lazonby. I buy my Country Campagne bread at a local shop as I live nearby, but I can’t see it on the Bells of Lazonby website – might be best to contact them and find out if you can buy it online or locally to you.
- Russin rye breads can be yeast-free – just do a google search.
- Tesco Tortilla Wraps – these aren’t brilliant in terms of ingredients, but at least are yeast-free (Wheat Flour,Water ,Vegetable Oil ,Humectant (Glycerol) ,Raising Agents (Disodium Diphosphate, Sodium Bicarbonate) ,Sugar ,Emulsifier (Mono- and Di-Glycerides of
Fatty Acids) ,Acidity Regulator (Citric Acid) ,Salt ,Preservative (Calcium Propionate) ,Wheat Starch ,Flour Treatment Agent (L-Cysteine Hydrochloride). If you are wheat-free Warburtons do a yeast-free, gluten & wheat-free wrap also available from Tesco (either plan or seeded).
- Tesco All Butter Scones (Wheat Flour,Unsalted Butter (17%) ,Sugar ,Water ,Dried Skimmed Milk ,Raising Agents (Disodium Diphosphate, Sodium Bicarbonate) ,Free Range Pasteurised Whole Egg ,Salt)
- Patak’s Pappadums (Lentil Flour,Vegetable Oil ,Salt ,Raising Agent: Sodium Bicarbonate ,Rice Flour). These are also wheat & gluten free.
- Sugar (any variety, including icing sugar)
- Organic honey
- Treacle, Molasses, Maple syrup
- Colemans English mustard powder (Mustard Flour)
- Tesco organic Olive Oil
- Lentils & split peas
- Beans (any except soya)
- Dried pasta, noodles, macaroni, spaghetti (organic wherever possible)
- Quinoa & Cous Cous
- ‘Tilda’ coconut, chilli & lemongrass rice (Natural Basmati Rice – Cooked (72%), Coconut (Cream, Desiccated) (11%), Sunflower Oil, Red Chilli, Lemongrass, Sugar, Salt, Black Mustard Seeds, Pepper Sauce, Black Pepper).
- Marigold Swiss Vegetable Bouillon Powder (Sea Salt,Hydrolised Vegetable Protein ,Potato Starch ,Palm Oil from sustainable sources ,Vegetables 8.0% (Celery, Onions, Carrots, Leeks) ,Lactose ,Spices (Turmeric, White Pepper, Garlic, Mace, Nutmeg) ,Parsley ,Lovage). Note: this stock powder is gluten free.
- Organic plain flour
- Organic self raising flour (Organic Wheat Flour,Raising Agents (Calcium Phosphate, Sodium Bicarbonate)
- Cream of Tartar
- Bicarbonate of soda
- Baking powder
- Plain gelatin (vegetarian version not available at Tesco, but available at ASDA and made from agar)
- Custard powder (Cornflour,Salt ,Colour: Annatto ,Flavouring)
- ‘Jus Roll’ ready-made pastry (Wheat Flour,Vegetable Oil ,Water ,Sugar ,Salt ,Emulsifier: Mono- and Diglycerides of Fatty Acids)
- Isabel’s gluten-free, wheat-free, yeast-free pizza base mix (Cassava starch, milk powder, salt, natural flavour. Not available at Tesco, but at select ASDA or Booths stores or online at Amazon)
- Crazy Jack’s organic desiccated coconut (organic coconut).
Spreads & Sauces
- Bonne Maman conserves, any variety (fruit, Sugar, Citric Acid)
- Blue Dragon Sweet Chilli Dipping Sauce (Water, Red Chilli (20%), Sugar, Glucose-Fructose Syrup, Fresh Garlic (6%), Pickled Garlic (Fresh Garlic, Water, Salt, Acetic Acid) (5%), Thickener: Modified Tapioca Starch, Acetic Acid, Salt).
- Tesco Tamarind Paste (Water,Tamarind (33%) ,Sugar ,Salt)
- Sharwood’s Green Label Mango Chutney (Sugar, mangoes (41%), Salt, Acetic Acid, Spices (0.5%).
- Tesco Organic Hummus (ingredients: Cooked Organic Chickpeas (45%), Organic Sunflower Oil, Organic Sesame Seed Paste (14%), Water, Organic Concentrated Lemon Juice (3.5%), Salt, Organic Garlic). I also buy the Red Pepper Hummus.
- Tesco crunchy peanut butter (Peanut (91%),Peanut Oil (3.5%) ,Cane Sugar ,Vegetable Oil ,Sea Salt)
Biscuits & Snacks
- McVities Tasties Custard Creams (Wheat Flour,Sugar ,Vegetable Oil ,Whey Solids ,Glucose Syrup ,Wheat Starch ,Salt ,Raising Agents (Ammonium Bicarbonate, Sodium Bicarbonate) ,Natural Flavouring ,Colour (Mixed Carotenes)
- ‘Tesco’ Malted Milk biscuits (ingredients: Wheat Flour, Vegetable Oil, Sugar, Barley Malt Extract, Glucose Syrup, Dried Whole Milk, Raising Agents (Ammonium Bicarbonate, Sodium Bicarbonate), Salt, Flavouring).
- ‘Tesco Finest’ all butter traditional Scottish Shortbread biscuits (ingredients: Wheat Flour, Butter (33%), Sugar, Maize Starch, Salt).
- ‘Botham’s of Whitby’ tea biscuits which I get at Booths supermarkets (ingredients: wheat flour, sugar, vegetable fat, golden syrup, butter, egg, raising agent: sodium bicarbonate, skimmed milk powder, salt).
- ‘Uncle Joe’s’ mint ball sweets (ingredients: cane sugar, oil of peppermint, cream of tartar – on the allowed ingredients list)
- Lightly salted ‘Kettle’ chips, ie. crisps (ingredients: potatoes, sunflower oil, sea salt).
- ‘Walkers’ ready salted crisps (ingredients: potatoes, sunflower oil, salt).
- ‘Hoola Hoop’ crisps (ingredients: Potato, Sunflower Oil (26%), Rice Flour, Maize Flour, Salt, Potassium Chloride – a harmless mineral salt).
- Tesco lightly salted Tortilla Chips (ingredients: Maize, Sunflower Oil, Salt).
- ‘Carrs’ Table Water Crackers/Biscuits (ingredients: Wheat flour, Vegetable oil, Salt).
- ‘Romneys’ plain Kendal Mint Cake.
- Ambrosia’ Rice Pudding dessert pot (ingredients: Full Cream Milk, Skimmed Milk, Whey, Rice (9%), Sugar).
- Tesco Finest Meringue Nests (Sugar,Pasteurised Free Range Egg White)
- All, except avocado and grapes. Fresh or frozen, but not tinned.
- All, except spinach, tomatoes & aubergiene (eggplant). Fresh or frozen, but not tinned.
- Fresh herbs: thyme, coriander (cilantro), sage, parsley, mint, basil.
- I eat frozen fish and don’t have any problems with it. Seafood should be avoided, as should “fresh” fish as it’s not fresh in any way!
- McCain original oven chips (potatoes, sunflower oil)
- Tesco Finest Apple & Elderflower lollies (Russet Apple Juice (86%),Sugar ,Elderflower Extract ,Antioxidant (Ascorbic Acid)
- Quorn Mince (Mycoprotein (88%),Rehydrated Free Range Egg White ,Roasted Barley Malt Extract)
- Quorn Fillets (Mycoprotein (67%), Rehydrated Free Range Egg White, Onion ,Flavouring ,Milk Protein ,Tapioca Starch ,Pea Fibre ,Gelling Agent: Pectin)
- Cauldron Foods Organic Falafel (Chickpeas (63%),Onion ,Wheat Flour ,Rusk ,Parsley ,Vegetable Oil ,Coriander,Salt ,Sugar ,Garlic Purée ,Cumin ,Raising Agent: Sodium Bicarbonate ,Black
Note: There is no evidence for any fruit being high in histamine, including oranges, berries or stoned fruit, so all fruit juice should be fine. Grapes are slightly higher in histamine than other fruits, however, so if you are being very strict you might wish to avoid them. Tea and coffee have not been tested for histamine as far as I can find and I drink both every day with no problems. Here are some items I drink regularly because they have the lowest amount of added ingredients:
- ‘Innocent’ mango & apple juice drink (ingredients: mango, apple: neither from concentrate)
- ‘Eden’ organic carrot juice
- ‘Pom’ pomegranate juice
- ‘Granini’ pear juice or peach juice.
- ‘Bottlegreen’ elderflower presse (ingredients: carbonated water, sugar, elderflowers, citric acid)
- ‘Bottlegreen’ elderflower cordial (Sugar, Cotswold Spring Water, Elderflowers, Citric Acid)
- Organic breakfast tea.
- ‘Twinings’ pure peppermint teabags
- ‘Twinings’ camomile teabags.
- Carbonated or still mineral water
Tags: low histamine food groceries