I’m following a low histamine diet and I’d like to know: is oatmeal high in histamine? The quick answer is no, oatmeal (so long as it’s prepared properly) isn’t high in histamine, and is suitable for someone on a low histamine diet.
Adding oatmeal to your meal rotation can be a pretty safe choice for most low histamine folks, and comes with several health benefits. Oatmeal is known to help manage blood sugar levels, is high in fiber, contains a good range of nutrients, can have a positive impact on your digestion, and much more.
Oats are also a super versatile ingredient and works well with different types of cooking methods, which can help you feel like you have a variety of meals to choose from. Now, let’s take a further look at oats, oatmeal, and some really fun ways you can make a delicious bowl of oatmeal that’s so far from average it’s basically on the moon.
Oat Milk: A Conflicting Ingredient
If oats are low histamine and oatmeal is low histamine, you may be wondering why oat milk isn’t a low histamine food as well. Here’s what most people don’t know: there’s a fermentation process that happens when oat milk and some other dairy free milks are processed commercially, and that renders them unsuitable for a low histamine diet.
The good news is, you *can* have oat milk, if you make it yourself at home. I’ve been making oat milk at home with a NutraMilk for almost 10 years now, and I love it. I don’t consume it (it’s for my kids and for recipe development), but it works like a dream. For those who don’t want a unit as large as a NutraMilk, look into the Almond Cow. I’ve heard a lot of good things about it over the years (I’ve never personally used one).
If you decide to make oat milk at home, I’d encourage you to also make ice cream at home. Honestly, once you have a safe milk, there’s hundreds of things you can do with it from baking, to cooking, and frozen desserts. Now, if you do try your hand at ice cream making, please, look at the ice cream machine in my Amazon Shop.
The novelty ice cream makers that are super popular (and not very expensive) can’t hold a candle to an ice cream machine with the compressor built in. Plus, when you’re making dairy free ice cream, you need every boost you can get. The built in compressor will take your dairy free low histamine ice cream to the next level (I’m telling you this from personal experience).
Low Histamine Oatmeal Combinations
If you’ve ever seen smoothie bowls, I like to think of a bowl of oatmeal in the same light. It’s a canvas, ready for me to take my culinary artistic paint brush to said canvas and create something that’s gorgeous. This canvas is ready for colour, texture, flavour, creativity, and imagination. So, here are some oatmeal combinations you can consider, but also, mix and match. Make a bowl of oatmeal that sounds so freaking delicious to you.
Asparagus & Beef Oatmeal Bowl
Start by grilling asparagus and seasoning with salt. Cook fresh ground beef and season with salt, oregano, sage, and parsley. This will create a protein rich bowl of oatmeal that’s loaded with flavor. If you have a safe cheese option, you can add that as well.
Carrot Cake Oatmeal Vibes
Pit and chop dates, then peel and shred a small carrot. Cook your carrots (if you’re not a fan of raw carrot). Mix the carrot shreds and chopped dates into your hot bowl of oatmeal and top with raisins. If you’d like some crunch, add chopped brazil nuts. This bowl of oatmeal will give you classic carrot cake vibes.
Savory Onion & Duck Oatmeal
Start by dicing a white onion, then sauté. When the onions start to soften and have a little colour, add fresh ground duck. Season with salt, thyme, sage, and sweet paprika. Mix together and when the duck is cooked all the way through, use this to top your cooked oatmeal. This is another protein rich option which is especially great for those who need to have better management of blood sugar levels.
Cherry Oatmeal Bowl
You’ll need fresh or frozen cherries for this, and in my opinion, frozen cherries are easier to use since they’re already pitted. Chop cherries, then chop pistachios. Fold these into a hot bowl of oatmeal. If your cherries are particularly tart, sprinkle on some cane sugar, male sugar, or honey.
Peach Oatmeal
Chop dates and peaches (it’s easier to work with thawed frozen peaches), and fold this into your hot oatmeal. Sprinkle some hemp hearts/ hemp seeds on top as well for a little nutrition boost.
Pomegranate Oatmeal
Chop up a couple of pitted dates and them along with pomegranate arils to a hot bowl of oatmeal. Sprinkle chia seeds on top for extra vitamins and minerals.
Quail Egg Oatmeal Bowl
Whilst quail eggs are small, they sure are mighty. To start, heat a pan, then add a cooking fat. Once it’s hot, add several whole quail eggs and cook them sunny side up style (season with salt and thyme). You could scramble them as well, but remember, I’m going for visuals as well here. Once the quail eggs are done cooking, slide them on top of your oatmeal that’s hot and ready to go.
For an omelette style bowl, sauté diced white onion and diced bell pepper as well.
Related Helpful Low Histamine Articles & Resources
- 30 Low Histamine Diet Breakfast Recipes & Ideas
- Low Histamine Diet Lunch Ideas & Recipes
- Low Histamine Diet Recipes: 20 Breakfast & Dinner Ideas
- Low Histamine Diet Plan: List of Low Histamine Foods and Sample Menu
- 20 Low Histamine Recipes for Meals Throughout the Day
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Grains and & Pseudograins for a Low-Histamine Diet
You may find this list of foods helpful, as you can build more oatmeal-like textures from them. For example, a super creamy rice bowl with the right seasonings can give you “bowl of oatmeal” vibes. For those who need to have a 4 day food rotation, this can be super helpful.
- Amaranth
- Corn
- Millet
- Oats
- Quinoa
- Rice
- Wild Rice
Also know that some people who follow a low histamine diet also do well with Kamut and spelt, specifically the ancient varieties (of wheat/gluten containing grains).
Grains High in Histamine Levels
These are grains that you’ll want to avoid when following a low histamine diet (comes in handy when creating a rotational meal plan):
- Barley
- Buckwheat (a gluten free grain)
- Rye
- Wheat
How to Avoid Making a Bowl of Oatmeal with High-Histamine Foods
One reason people may wonder if oatmeal is goof for a low histamine diet is because it’s rather easy to prepare it with high-histamine foods. For example, if you make a bowl of oatmeal with almond milk (or in some cases lactose free milk), it’s no longer considered a low histamine meal.
These are the milks that are generally considered low histamine. Just remember, no two people are the same and you may have had reactions to everything on this list whilst the next person is totally fine with them.
- Coconut Milk
- Cow’s Milk
- Goat’s Milk
- Homemade Milk (Hemp Milk, Oat Milk, Flax Milk, Macadamia Milk, Tiger Nut Milk)
- Raw Milk
- Sheep’s Milk
In addition to choosing the right liquid, you’ll need to think about how you season your oatmeal. Above I have low histamine oatmeal combinations you can start with. Also, for those who don’t have any type of safe milk, know that oatmeal can be made with water.
Need a list of low histamine foods? Check out this free download.
List of Fresh Fruit to Enjoy on a Low Histamine Diet
You may think that fresh produce is off the menu, but I’ve got great news and a tasty list of options for you. Whilst some fruits do indeed have high histamine levels, there are many others that don’t. Remember, there’s a lot of conflicting information online about what’s safe and what’s not, so I choose to share foods that are generally agreed upon by many doctors and institutions. You can see a more complete list in my Low Histamine Basic Food List Guide.
These fruits would all make great additions to your bowl of oatmeal:
- Cherry
- Coconut
- Dragon Fruit
- Melon (not watermelon)
- Peach
- Persimmon
- Starfruit
Dairy Products to Avoid on a Low Histamine Diet
Here’s a list of dairy products you’ll want to avoid when making a bowl of oatmeal. Some of these may seem like non-oatmeal ingredients, but as a foodie at heart, I could see all of these being used in some type of modern oatmeal recipe.
- Fermented Butter (not commonly seen in grocery stores, but your butter should be free from added bacteria cultures)
- Buttermilk
- Aged Cheese & Hard Cheeses (some savory oatmeal recipes call for this type of cheese)
- Feta Cheese
- Lactose Free Milk (not everyone can tolerate this when compared to whole milk and raw milk)
- Kefir (a fermented dairy beverage)
- Sour Cream
- Yogurt
Health Benefits of an Elimination Diet
We often hear people lamenting the elimination diet, but today I want to give you some low histamine food for thought (I hope you laughed as much as I did typing that). An elimination diet can help in two main ways: as a diagnostic tool, and as a way to help get your body to neutral.
Once you’ve gotten to neutral, your medial team will let you know when it’s a good time to start a reintroduction diet. During this time, your food journal is critical as it will help identify your unique dietary triggers and also let you know how big your “histamine bucket” is.
Your food journal will play a significant role in understanding the path forward, and if your treatment plan is working. Don’t underestimate just how powerful a detailed journal can be for your medical team. When they’re able to see that much data, it helps them draw much better conclusions.
If You’re Feeling Lost
Let’s face it, being new to any kind of restricted diet can feel like climbing Mount Everest, even on a good day. If you find that researching and compiling data is simply overwhelming, reach out to a registered dietitian or nutritionalist. You’ll want to make sure you ask them about their experience with crafting meal plans for people that need to closely monitor the histamine content of their meals. Not all professionals have experience in this area, and it may take you a while to find someone who can truly help you.
High-Histamine Foods & Histamine Liberators to Avoid
Whilst this list of high-histamine foods isn’t an exhaustive list, it’s a great starting point. The following foods include many common foods you may eat regularly. However, be sure to talk with your medical team before making significant changes. We know that with low histamine patients who are eating high-histamine foods successfully, one of the worst things you can do is have them remove the food unnecessarily.
- Aged Cheeses
- Alcoholic Beverages
- Avocado
- Banana
- Barley, Rye, and Wheat
- Beans
- Egg Whites
- Eggplant
- Citrus Fruits
- Chocolate Products
- Cured Meats (pepperoni, salami, etc.)
- Fermented Products (kimchi, yogurt, kefir, etc.)
- Garlic
- Hot Peppers
- Mushrooms
- Onion
- Pineapple
- Plum
- Raspberry
- Shellfish
- Some Tree Nuts (including almond, cashew, and hazelnuts)
- Spinach
- Soy Sauce
- Strawberries
- Sunflower
- Tomatoes
- Vinegar
- Watermelon
- Yeast
If you’re not sure where to start, check out my Low Histamine Basic Food List Guide which focuses only on foods to start with.
Answering Your Low Histamine Questions
Are oats safe for someone with Celiac Disease?
When you’re managing Celiac Disease, you should know that about 25% of people with Celiac aren’t able to consume oats at all, not even gluten-free oats. You can read a lot more about that in this article. Interestingly, here in the USA, oats are allowed to be called gluten free if they’re processed properly. In Europe and select countries, oats aren’t allowed to be called gluten free and fall under the “gluten containing grains” category alongside wheat, rye, and barley.
Be sure to read over this article before trialing oats, and ask your medical team, as they can give you the best personalized advice.
If I have a gluten sensitivity, can I eat oats?
If you’re following a gluten-free diet, and you don’t have Celiac Disease, there’s a very good chance you’ll be able to consume gluten-free oats safely. The best way to test this is to purchase Purity Protocol Oats from either GF Harvest or Zego Foods.
Are steel-cut oats low histamine?
Yes, steel-cut oats are low histamine, like all other forms of oats. Just be sure to prepare your oats with low histamine ingredients that are safe for you.
Is chia pudding a low-histamine food?
Depending on how you make it, yes, chia pudding would be a great low-histamine food to add to your meal rotation. The cool thing about chia pudding is its versatility, like oatmeal. You can add fruit, different seasonings, and so on. You can also make it in advance in the morning and enjoy it for dessert.
Know that chia pudding isn’t freezer friendly (you can’t batch cook and freeze this one), so make sure you make the right amount for you.
How do I know if I’ve had an allergic reaction or symptoms of histamine intolerance?
This is a tough one because if you’re managing Mast Cell Activation Syndrome (MCAS), one of the hallmarks is that you can have inconsistent reactions to food that look like true allergic reactions, but they aren’t.
A key difference between the immune response of a true IgE mediated food allergy versus the symptoms of histamine intolerance is that the IgE reaction will be consistent. Now, that’s also a little wonky because in allergy patients, continued exposure to known allergens (in some patients) leads to more severe reactions each time. But here’s the real takeaway: someone allergic to milk won’t have milk on Monday with abdominal pain and difficulty breathing, then have milk next Monday and be totally fine.
An allergy patient will have hell to pay the following Monday where an MCAS patient may walk away without any reactions. See the difference? So, if you suspect that your reactions are actually food allergies, your healthcare provider is the best starting place, as they can refer you to an allergist.
From there, and allergist can run several tests (skin prick test and/or blood test) to determine if you have any IgE mediated food allergies.
I have a lactose intolerance and I’m low histamine. What’s the best milk for a bowl of oatmeal?
You won’t be able to purchase many low histamine lactose free milks in grocery stores. Low histamine alternatives to mammal milk include coconut milk, oat milk, tiger nut milk, flax milk, and rice milk. You can purchase coconut milk at most grocery stores, flax milk is hit and miss, and the other three will need to be made at home.
If for some reason you’re not able to purchase or make the milk, you can always make your bowl of oatmeal with water. If you take this route, be sure to season it well and add some tasty toppings so your meal is super satisfying.
Should I avoid foods with high histamine content even if I don’t react to them?
You’ll need to work with your medical team when it comes to the best food choices for your individual case. Here’s what I can tell you though: over the years, doctors have realized that if a low histamine patient, especially one with Mast Cell Activation Syndrome (MCAS) is safely eating a food with zero reactions, even though said food is known to have high levels of histamine, removing the food is one of the worst things you can do for that patient.
The thing about a low histamine diet is that everyone has an individual tolerance. It also means that it’s quite literally impossible to say “these 50 foods are safe for everyone”. On the flip side, we also can’t say “everyone must avoid these 50 foods” because some will have a tolerance for said food.
This info is why you’ll see conflicting low histamine food lists online, mine included. Everyone has a general list they’ll stick to, but everyone has unique needs. The best thing you can do for yourself is to start keeping a detailed food journal (if you aren’t already). The journal beats all lists and tests because it’s all about you. You’ll keep track of all food and symptoms, and that can help you and your medical team determine which foods are going to be able to meet your unique needs.
Are higher histamine foods guaranteed to cause a reaction?
No, higher histamine foods don’t necessarily cause histamine issues in everyone who eats them, just how some likely low histamine foods cause a problem in some patients. It’s critical to remember that histamine intolerance resides on a spectrum. No two people are the same and your individual needs have to be accounted for when grocery shopping, trying new foods, eliminating foods, and so on.
Be sure to keep a detailed food journal as you go through the elimination, neutral, and reintroduction phases, as this is the best way to track how your immune system is handling each food.
Are a good amount of nutritious foods part of the low histamine food list?
Yes! Honestly, I’d say that the low histamine food list is made up primarily of nutritious foods and that’s because it focuses on whole foods. You won’t find packaged foods on the list. It’s all about fruit, vegetables, meat, dairy products, eggs, nuts, seeds, and grains.
Where can I find a high histamine foods list?
There are quite a few floating around with the two most popular being SIGHI and the list by Dr. Janice Vickerstaff Joneja. Whilst these are the main two, there are even more from doctors and institutions. However, the lists all tend to conflict as there’s just not enough accurate information that applies to the general population when dealing with the histamine content of food and how it will affect someone.
For example, it would be tough to put together clinical studies because everyone in the testing pool has a uniquely sized histamine bucket, their own set of underlying conditions, and so on. It would be a million times easier to study how Type 1 Diabetes affects people.
I’d suggest reviewing all the different low and high histamine foods list options (Histamine Friendly Kitchen links to a lot of the popular lists), then start a detailed food journal. See how your unique needs are lining up with the lists, then widely work with your healthcare provider to determine the best food choices for you.
Many histamine patients have had the best success with functional medicine, so if that’s an option for you, I’d explore that as well.
Are food intolerances the same thing as a histamine intolerance?
Not quite. Food intolerances and histamine intolerance are two different health conditions with a lot of overlap between them. However, medical treatments for the to differ. With both medical conditions, individual cases are pretty unique, and you’ll need to work with your medical team to determine the next best steps.
In terms of the difference: the mechanisms in the body that drive the reactions are different. Where they’re the same: you’re still dealing with reactions, eliminating foods, and managing your own unique needs.
Another big similarity: root cause and possible reversal. In many patients with food intolerances and histamine intolerance, there’s some sort of catalyst, meaning they weren’t born this way. That also means that if you can determine the root cause, you *might* be able to reverse some of the damage and ultimately be able to reintroduce more foods and live a less restrictive life.
I’m not going to sugar coat it though: healing takes a lot of time, energy, and money. It’s absolutely worth the effort, but I also think people should walk into it eyes wide open. Also, be willing to learn all you can and pivot when needed. Not everyone claiming to be an expert can truly help you (been there, done that so many times).
So, to circle back, no, they aren’t the same, but they sure do have a lot in common.
Could I use oat flour to make a low histamine pasta?
Yes, you can use oat flour to make a fresh pasta dough. However, you’ll want to mix it with rice flour for better results. Additionally, use quail eggs or chicken egg yolk to bind the dough well, but also to create a rich flavor. Make sure your oat flour is on the fine side, as you don’t want a gritty pasta once it’s been cooked.
Can eating oatmeal really help with skin conditions?
Some patients do see an improvement in skin conditions such as atopic dermatitis when regularly consuming oatmeal. This is due to oatmeal’s anti-inflammation properties. However, you can’t eat one bowl and have immediate relief. You’ll need to make sure that oatmeal is part of your regular meals or meal rotation.