Histamine is a naturally occurring signaling chemical released by the immune system, primarily stored in mast cells and basophils. It plays a fundamental part in local immune responses, regulating inflammation and increasing blood flow. Histamine also helps regulate the sleep-wake cycle and stimulates gastric acid secretion for digestion.
Histamine intolerance is a proposed condition where the body cannot effectively break down histamine ingested through food, leading to excess buildup in the bloodstream. The primary enzyme responsible for metabolizing dietary histamine is Diamine Oxidase (DAO). Reduced DAO activity, often due to genetic factors or intestinal issues, means consuming histamine-rich foods can trigger adverse reactions.
Histamine Levels in Commercial and Homemade Almond Milk
The raw almond is generally considered a low-histamine food. This suggests that almond milk, made simply from almonds and water, should theoretically be safe for those managing histamine intolerance. However, the actual histamine content in the final product depends heavily on how it is processed and stored.
Commercial almond milk production involves several steps that introduce variability in the histamine load. If grinding, soaking, or pasteurization are not conducted rapidly or stored properly, bacteria can proliferate. These bacteria produce histamine, a biogenic amine, leading to elevated concentrations in the final, shelf-stable product. The prolonged shelf life of commercial cartons also allows for greater accumulation of biogenic amines over time.
Homemade almond milk offers greater control over histamine content because it can be consumed immediately after preparation. The process, from soaking to blending, involves minimal time for bacterial action to create histamine. Homemade versions usually contain only almonds and water, eliminating the additives found in many store-bought options. Freshly made and immediately refrigerated almond milk is the option most likely to remain low in histamine for those who tolerate almonds.
Almonds as Histamine Releasers and Amine Content
Despite raw almonds being low in histamine, many individuals report adverse reactions after consuming almond milk, suggesting mechanisms beyond direct histamine content. Almonds contain other naturally occurring compounds, known as histamine liberators or biogenic amines, that interfere with the body’s ability to process histamine.
Biogenic amines like tyramine, phenylethylamine, and putrescine are naturally present in nuts and compete with histamine for breakdown by the DAO enzyme. When these amines saturate DAO, the body’s ability to degrade dietary histamine is temporarily reduced, allowing histamine levels to rise and trigger symptoms. This enzyme competition creates a functional histamine overload, even if the milk’s absolute histamine level is low.
A significant issue with commercial almond milk is the inclusion of common food additives used for texture and stability. Thickeners such as carrageenan or xanthan gum are frequently added to prevent separation and provide a creamy mouthfeel. Carrageenan, in particular, has been shown to act as a mast cell activator.
Mast cells store the body’s endogenous histamine, and their activation causes them to rapidly degranulate and release these stores. Therefore, reactions to commercial almond milk may be due to the internal release of the body’s own histamine triggered by these stabilizers, rather than the histamine in the beverage itself. Naturally occurring oxalates in almonds can also trigger mast cell degranulation in sensitive individuals.
Low-Histamine Milk Alternatives
For individuals sensitive to the amines or additives in almond milk, several other plant-based and dairy alternatives are generally better tolerated on a low-histamine diet. Rice milk is often cited as one of the safest options because it is simple, low in fat, and contains very few biogenic amines. Selecting unsweetened varieties is important to avoid added sugars, which can sometimes aggravate inflammatory conditions.
Hemp milk, made from hemp seeds, is another well-tolerated choice that is naturally low in histamine and provides healthy fats. Macadamia nut milk is also highly regarded for its high fat content and mild flavor, potentially making it less reactive than other nut milks. For all alternatives, checking the label for minimal ingredients, such as a lack of thickeners or preservatives, is advised to reduce the risk of a reaction.
Coconut milk can be a good option, but its preparation matters significantly. Canned coconut milk, which often contains only coconut and water, tends to be lower in additives than carton varieties. Standard cow’s milk is often problematic due to its higher natural histamine levels and the fermentation involved in many dairy products.
Some individuals with histamine sensitivity tolerate A2 cow’s milk, which contains a different type of casein protein than standard milk. While A2 milk may be easier to digest, it is still perishable and can develop histamine over time, requiring fresh consumption. Regardless of the chosen alternative, opting for unsweetened products with the shortest, cleanest ingredient list remains the best strategy for minimizing histamine load and additive-related reactions.