There are some foods on the TLH YES List or TLH MAYBE List that are staples in a Low Histamine Diet but are so difficult to find in your local grocery stores. This Low Histamine Diet Grocery Guide shares with you the best, cleanest brands of foods and where to find them.
To make your journey smoother, when available I’ve included links to purchase these items. Some of these links are affiliate links, which means I may earn a small commission at no extra cost to you if you choose to buy through them. This helps support my blog and allows me to continue providing you with valuable content. Your trust is important to me, and I only recommend products that I genuinely use and believe in.
Low Histamine Grocery Staples
The Low Histamine “YES List” is quite extensive, but unfortunately, several items often get bumped to the “NO List” due to additives in processing and packaging. It can be quite a task to find clean, additive-free versions of these foods at local stores. That’s where online shopping becomes a game-changer. To simplify your search, I’ve put together a list of essential pantry items that you can confidently purchase online, free from unwanted additives. Here’s your direct link to shopping for these low-histamine staples.
TIGER NUT FLOUR
Tiger nut flour is a staple in a Low Histamine kitchen. Mixed with a mild olive oil, you have a great substitute for nut butter and it makes for a quick snack. I love this brand.
TIGER NUTS
Anthony’s Organic Peeled Tiger Nuts
Tiger nuts, despite their name, are not actually nuts but small tubers. They have a sweet, nutty flavor with a hint of earthiness. You can eat these straight out of the bag, or you can grind them up and make your own Tiger Nut Flour. I love this brand.
RICE CAKES
When it comes to rice cakes, I just can’t seem to convince myself to eat the thick round rice cakes that crumble with one bite. I don’t know, I guess I just have a bad taste in my mouth of them being a “diet food”. I like these thinner rice cakes by Lundberg which include just 2 ingredients – brown rice and salt.
Lundberg Thin Stackers, Basil & Thyme
This is the sophisticated big sister to the Lundberg Brown Rice Thin Stackers. They are a fantastic option when you are looking for something a little more flavorful and grownup.
COCONUT CREAM
Let’s Do Organic Heavy Coconut Cream
Coconut cream can be used in both sweet and savory dishes but finding one without additives is a challenge. Here is an option from Whole Foods.
ROOIBOS TEA
Rooibos Tea, aka Red Tea, is a caffeine-free herbal tea that is a little sweet and nutty with a slight vanilla woodsy taste. It makes for a great alternative to coffee in the morning. However, you do need to read the ingredients for additives like natural flavors or other ingredients that are not compatible with a low histamine diet. This is my go-to brand.
EXTRA VIRGIN OLIVE OIL
Extra virgin olive oil, which is the highest quality among olive oils, offers a surprising range of flavors. Some can be a rich and complex blend of grassy, peppery, or fruity notes, while others are more smooth and subtle in flavor. What you don’t want to do is use a bold peppery olive oil in a recipe where you need something mellow and mild in flavor like I accidentally did when making my Tiger Nut Butter recipe once. YUCK! This is a great MILD/MEDIUM Olive oil.
LOW HISTAMINE COFFEE
Typically the histamine in coffee makes it a “maybe” food on a low histamine diet. But, this incredible brand checks all the boxes for those of us on a Low Histamine diet looking to test your tolerance for coffee. This is the best option you are going to get for a low histamine coffee. Organic, low histamine, mold-free, and swiss water process decaffeinated.
Check out our blog post, LIFE ON A LOW HISTAMINE DIET: RESOURCES, TOOLS, AND TIPS, to learn more.
