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Fructose, Lactose & Histamine


On this free to use website, you can find useful information about lactose intolerance, fructose malabsorption, histamine intolerance, gluten intolerance or coeliac disease, and much more. The information provided is subject to stringent quality criteria.

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Many histamine intolerance sufferers have a list of "save foods". These are foods that can be eaten without worries when the histamine barrel is once again too full. In our German Facebook group, we asked our users to vote their most popular "save foods". Here are the top five histamine intolerance save foods:

Number 1: potato

lars blankers 564561 unsplashThe potato is a true miracle food. It is well tolerated in many intolerances, contains important minerals, vitamins and protein. Formerly the potato was considered poor people food and fattening, but today it enjoys a reputation as a high-quality food. Even with histamine intolerance it is well tolerated.

Number 2: rice

Even the good old rice is very popular with histamine intolerance. No wonder the potato-rice-diet is so well known and brings relief quickly in the histamine emergency. Cooked rice can be stored for about 12 hours at below 5°C (41°F) and is then still well tolerated. So you can cook it at noon and eat again in the evening with no worries.

Number 3: chicken

Meat is also well tolerated, especially fresh chicken without skin. It can be roasted, stewed or boiled. Seasoned with salt and a few fresh green herbs, it is a perfect protein source for low-histamine days. The whole point with chicken meat is the storage issue. It must be really fresh and the cold chain must not have been interrupted.

Number 4: courgette

caroline attwood 301748 unsplashEven vegetables must not be neglected. Here the zucchini (courgetti) stands out, because it is very well tolerated. You can enjoy it raw as a salad or cooked as a side dish. It has many vitamins, including vitamins C and A and is considered one of the most tolerable vegetables (e.g. fructose malabsorption). Zucchinis can be stored at about 13°C (55°F) for a few days and are still well tolerated. If the shell has soft spots, cut them away.
If a zucchini tastes bitter, which can occur (rarely) especially in self-pulled specimens, please dispose. The fruit then produced bitter substances and should not be eaten.

Number 5: spelt noodles

Spelt noodles are considered to be well tolerated in histamine intolerance . You should pay attention to organic certification, because now there are also some high-performance spelt varieties that are tolerated a little less. Spelt is still well tolerated by most histamine intolerant persons.

These 5 foods are therefore almost always compatible with histamine intolerance and are ideal for a "my histamine-barrel is full day".
We have a recipe for you that works fast and tastes delicious:

Recipe: histamine save meal

ingredients for 2 people

  • 200 g chicken inner filet
  • 2 small zucchini
  • 4 medium potatoes


  • Cook potatoes in salted water.
  • Halve the zucchini lengthways and cut into slices.
  • Wash the chicken fillet with water, dab dry and sauté in a little olive oil until well done and slightly browned. Remove from the pan and salt.
  • Add the zucchini to the pan, salt, and sauté on a hot flame until lightly brownish.
  • Serve everything on a plate and sprinkle with fresh basil and / or thyme. You can add some flakes of sweet cream butter (regular butter) to the potato so it does not get too dry.

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The food intolerance network is a website that provides information about lactose intolerance, fructose malabsorption, histamine intolerance, FODMAP-diet and much more. Usage of this website is free of charge. We are funded by advertisements that have no influence on the editorial content of our website. Please read our terms of use before you use our services.

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On this website you can open a free account and interact with many others suffering from food intolerances. We are the leading community in Europe for people with food intolerances, food allergies or irritable bowel syndrome (IBS). We also offer a facebook group for discussions.


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quality criteria logoThe information provided is created in compliance with a self-imposed quality management procedure


The information provided on the Food Intolerance Network website is no substitute for a visit to a registered dietician, nutritionist or a doctor. The information that you will find here may not be used as a substitute for professional advice and treatment by a medical professional or approved and registered dieticians. The content of the Food Intolerance Network website may not be used as a basis or means for any form of self-diagnosis.

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