Milk alternatives for histamine intolerance?

Commonly, traditional cow's milk triggers symptoms in those with histamine intolerance due to naturally high histamine levels. Additionally, many dairy products undergo fermentation which can further increase histamine levels, making them problematic for those with histamine intolerance which can lead to symptoms such as headaches, hives, digestive issues, etc.

What are the alternative options?

1. Almond Milk

   • A popular dairy alternative made from ground almonds and water.

   • It is naturally low in histamine, making it a suitable option for those with histamine intolerance.

   • Naturally high in protein, fibre, fat and sugars.

   • Low in saturated fat.

   • Opt for unsweetened varieties to lower excess sugar which can exacerbate inflammation and other symptoms associated with histamine intolerance.

   • Almonds have a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management.

   • Contains high levels of Vitamin E comparatively which is anti-inflammatory

   • Individuals with nut allergies should exercise caution or avoid.

     PMID: 29358791

2. Coconut Milk

   • Derived from the flesh of coconuts.

   • It contains minimal histamine and offers a rich, creamy texture that works well in both sweet and savory dishes as it is rich in fat.

   • Opt for unsweetened varieties as it has a higher sugar content that almond milk however it has lower carbohydrate levels compared to almond, soy and rice.

   • It’s components aid in reducing the LDL cholesterol levels.

     PMID: 29358791

3. Oat Milk

   • Derived from Oats which are naturally low in histamine.

   • It has a creamy texture and mild flavor.

   • Some products may contain additives or preservatives that could trigger symptoms in sensitive individuals.

   • Opt for unsweetened varieties.

   • Typically contains a good quantity of fatty acids, protein, minerals, vitamins, dietary fiber, and a variety of micronutrients which provide benefits such as reduces blood sugar, lowers cholesterol, and cancer prevention.

     PMID: 37780279

4. Rice Milk

   • Made from milled rice and water.

   • Naturally low in histamine.

   • It has a mild flavor, making it suitable for use in various recipes.

   • Naturally low in protein, fat and sugar.

   • High in carbohydrates which can lead to increased blood glucose levels and in turn stored fat if not utilised.

   • Relatively low nutritional density comparatively.

     PMID: 29358791

5. Hemp Milk

   • Hemp milk is made from hemp seeds and water and is a good source of omega-3 fatty acids and protein.

   • It is generally well-tolerated by individuals with histamine intolerance.

6. Soy Milk

   • Is derived from soybeans making it protein rich

   • While soy itself is not high in histamine, some individuals with histamine intolerance may be sensitive to soy products.

   • It has almost double the amount of folate and vitamin B12 compared to cow's milk.

   • It's essential to choose organic, non-GMO soy milk options to minimize the risk of triggering symptoms.

   • Avoid if you have a soy allergy.

     PMID: 33373745