Histamine intolerance (HIT) is a condition where the body struggles to break down biogenic amines, particularly histamine, consumed in food. Histamine is a naturally occurring compound that plays a role in the immune system. When the digestive tract’s primary histamine-degrading enzyme, diamine oxidase (DAO), is impaired or insufficient, histamine builds up in the bloodstream. This triggers various non-specific symptoms resembling an allergic reaction, such as headaches, flushing, digestive issues, or hives. Managing this condition involves careful dietary choices to reduce histamine intake, making the selection of milk alternatives a significant consideration.
The Histamine Profile of Almond Milk
Almond milk is generally classified as low-histamine compared to high-histamine foods like aged cheeses or fermented products. This is because the almond itself, the main ingredient, does not contain high levels of histamine. However, the classification of almond milk is highly variable and depends on individual sensitivity; some people tolerate it well, while others may trigger adverse reactions.
The challenge lies in the dual nature of almonds, which are sometimes considered histamine releasers rather than high-histamine foods. A histamine releaser is a food that, while low in histamine, prompts the body’s mast cells to release their stored histamine. This release can mimic the symptoms of consuming a high-histamine food.
Almonds also contain other biogenic amines, such as tyramine, which may compete with histamine for breakdown by the DAO enzyme. Furthermore, compounds like oxalates and salicylates can trigger mast cell degranulation and histamine release in susceptible individuals. The complexity of these components means that testing individual tolerance is the most reliable approach for managing histamine intolerance.
Processing and Ingredient Factors
The histamine content of commercial almond milk can be significantly affected by manufacturing and storage factors that introduce or increase biogenic amines. Processing methods used to create shelf-stable plant milks, particularly certain heat treatments, can inadvertently raise the biogenic amine content. Studies on plant milks have found that histamine is often the main biogenic amine present.
Additives and stabilizers are a major source of concern in commercially produced plant milks, as they may trigger histamine-like reactions. Common ingredients like carrageenan, used for thickening and stabilization, have been shown to stimulate histamine release and induce inflammation. Other emulsifiers and gums, such as xanthan gum or locust bean gum, are also frequently used and can cause gut inflammation that exacerbates histamine symptoms in sensitive individuals.
The age and storage of the product are also critical determinants of histamine content. Histamine levels increase over time due to the action of bacteria that convert the amino acid histidine into histamine. Freshly prepared almond milk is safer than older, shelf-stable versions or containers that have been open in the refrigerator for several days.
Low-Histamine Plant Milk Alternatives
For individuals who find that almond milk causes symptoms, several other plant-based alternatives are typically better tolerated on a low-histamine diet. The most important step is to scrutinize the ingredient list for any potential histamine-releasing additives. Selecting brands with the fewest ingredients—ideally just the base component and water—can significantly reduce the risk of an adverse reaction.
Low-Histamine Plant Milk Alternatives
- Rice milk is often cited as a safe and suitable option, as it is naturally low in histamine and free from common allergens like nuts and soy. It has a very mild flavor profile, making it versatile for both drinking and cooking.
- Coconut milk is popular, but suitability depends on processing. Full-fat coconut milk from a can is usually well-tolerated, but carton varieties often contain problematic stabilizers and gums.
- Hemp milk, made from hemp seeds, is a safe alternative that is naturally free of nuts, soy, and gluten, and provides omega-3 fatty acids.
- Macadamia nut milk is also sometimes recommended as a well-tolerated option, though personal experimentation is necessary to determine tolerance.