One thing I get asked most often over on my Instagram is for low histamine breakfast ideas. I know it can be tricky as regular cereals often have problem ingredients and many people prefer to be gluten-free so toast isn't an option. A traditional English breakfast is also a challenge as we need to avoid tomatoes, mushrooms, sausages, bacon and hash browns - which doesn't leave too many items on the plate!
These low histamine breakfast ideas largely follow the SIGHI list, using foods that score a 0 or 1 on their scale, but please be aware of your own food sensitivities as we are all different in what we can tolerate. I hope you find some you enjoy!
For ten exclusive recipes not posted here on the blog check out my low histamine breakfast recipes ebook!
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Porridge and oat-based recipes
As I have said, I love, love, love porridge. As a child I hated it, and refused to eat it, but I've come to realise that it is all about the flavourings and toppings (and, for me, not using just water). I tend to use gluten-free oats such as Bob's Red Mill gluten-free rolled oats, and cook them in a plant-based milk such as Oatly or the Alpro coconut milk.
Porridge recipes
There are lots of porridge recipes on the site to choose from:
Baked peach and coconut oatmeal
Granola recipes
Oats are really versatile, so if porridge isn't your thing, then why not make some of my granola? There are lots of granola recipe on the site, but here are a few of them:
Low histamine nut and seed muesli
And pizza and cookies!
For a bit of a change, why not try my granola breakfast pizza? Kids will love this fun breakfast, and have no idea it fits in with your low histamine breakfast needs!
And if you are pressed for time and having breakfast on the go, then my coconut macadamia nut cookies are fun and healthy (ish!).
Quinoa porridge
A few people have mentioned to me that they aren't able to tolerate oats too well, even if they are gluten-free ones. If that is the case then how about my blackberry quinoa porridge? It cooks the same as oat porridge, but with quinoa. Full of plant-based protein, it's delicious!
There's also my blackberry quinoa breakfast bake, which is lovely for a weekend brunch.
'Few ingredient' cereals
Did you ever eat Frosties as a kid and beg your mum to let you put even more sugar on them? Yes, that was me. I was hardly ever allowed to do it, but I always tried to get the full-blown sugar experience . . . Most cereals are likely to be off-limits if follow a low histamine diet, but there a few that may be OK and I've done a lot of searching on this!
Cornflakes
The SIGHI list states that cornflakes are OK but to be careful of the additives malt and folic acid. One of the brands I have found that doesn't have these stated on the ingredients list is Barbara's bakery organic corn flakes. Two other options are Whole Earth organic cornflakes, which has the ingredients of corn, raw cane sugar, salt and soya lecithin (if OK with the last ingredient) and Nature's Path honeyed cornflakes, which has the ingredients of corn and/or yellow corn flour, evaporated cane juice, honey and sea salt.
Puffed rice cereal
Aside from cornflakes what about puffed rice cereal? The Arrowhead Mills brand has only puffed whole grain brown rice listed as its ingredients. Kallo organic gluten-free puffed rice cereal is also 100% wholegrain brown rice, which is certified organic.
Egg dishes
Eggs are a controversial food when it comes to histamine, and definitely seems to be individual in terms of tolerability on a low histamine diet. The SIGHI list states that egg yolks are low histamine, while egg whites are high. However, other histamine lists describe that egg whites are low histamine as long as they are thoroughly cooked.
If you can tolerate eggs, then there are a staple breakfast for many. Whether fried, scrambled, poached or hard-boiled, you can pair eggs with bread if you are OK with wheat or perhaps some rice cakes or fried potatoes and other veggies if not. An omelette is always nice on the weekend when you are likely to have a bit more time to cook.
Chia pudding
I'll be honest, for years I thought people were a bit odd for liking chia pudding. As my niece says, 'it looks like tadpoles'(!) and I wasn't sure how it could taste nice. Well, I made this maple chia pudding a while ago and loved it. It's full of healthy fats from the chia seeds, and really fills me up. I do find that it needs some extra flavour so I like to use coconut milk as the liquid to soak the chia seeds in, and top with my blueberry chia jam and some fresh fruit and pumpkin seeds.
More chia pudding recipes:
Blackberry and ginger chia pudding
Some chia pudding recipes say to soak the chia seeds in milk overnight, but food storage can be an issue for some with histamine issues. I find that an hour or two in the fridge in a sealed container works for me. Just remember to give it a stir now and again to stop the chia seeds from sticking together.
Breakfast hash
My sweet potato and corn breakfast hash is so simple to make and has become one of my favourites. It's a great brunch idea too, and I have it for lunch and dinner - it's so versatile! And who doesn't love a 'stick it in the oven' meal now and again . . . The red pepper sauce I pair this with is a bit more fiddly, but is entirely optional. Sometimes I sprinkle a little of the violife cheese* (non-dairy - made of coconut oil and potato starch) on top for a little extra taste if I don't do the sauce. *check ingredients are suitable for your own tolerances.
Jam on toast or rice cakes
Freshly made jam is one of my favourite discoveries. I had always thought it was super fiddly and time-consuming, but chia jam is so easy to make and the chia provides some protein and healthy fats too. Spread on toast or rice cakes.
Chia jam ideas:
Nut or seed butters on rice cakes
If wheat isn't your thing, then rice cakes are a great alternative and I have eaten these since I was a kid. I like to top mine with the Meridian pumpkin seed butter, and then some fresh fruit and a sprinkle of other seeds or nuts that are low histamine. If you are able to eat almonds (they score 1 on SIGHI), then both the Meridian almond butter and Meridian coconut and almond butter are delicious - I have to ration myself on these ones they are so good!
Smoothies
Smoothies have definitely been my favourite low histamine breakfast ideas recipe (and snack!) this summer. I often make it into a smoothie bowl by using a little less milk and then top with the apple and pumpkin granola for that great crunch! Adding a touch of protein powder is always an option too.
Smoothie recipes (selected):
Turmeric and pomegranate smoothie
Melon, peach and chia smoothie
Blackberry and blueberry smoothie
Fruit salad
If I'm not feeling too hungry, a fruit salad is a great option and is especially nice in the summer months. Luckily there are lots of low histamine fruits to choose from including apples, peaches, blueberries, apricots, blackberries and more. If you are able to tolerate it, then why not pair with some non-dairy coconut yoghurt? I was recommended the Nush brand by a dietician. Unfortunately it doesn't seem to be available on either the US or UK Amazon, so look out for it in the grocery store.
Drinks
As coffee can't be tolerated by some on a low histamine diet, you may like to try:
And don't forget some herbal tea! The Clipper organic peppermint tea is my favourite as it's good quality, tastes great and they use unbleached tea bags. I also love the Clipper organic chamomile tea for more stressful days when I want to start with some calm!
To make the recipes mentioned above, or your own versions, there are some kitchen store cupboard staples that can help you put together delicious low histamine breakfast ideas to start your day. I hope my breakfast shopping list is helpful too!
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Low histamine breakfast ideas shopping list (US)
Oats & cereals
Bob's Red Mill gluten free oats
Arrowhead Mills puffed rice cereal
Whole Earth organic cornflakes
Nature's path honeyed cornflakes
Kallo organic gluten free puffed rice cereal
Syrups, oils & seasonings
Bertolli extra virgin olive oil
Anthony's organic turmeric root powder
Nuts & seeds
Bob's Red Mill organic chia seeds
Terrasoul organic pumpkin seeds
Butters
Meridian coconut and almond butter
Milks & tea
Alpro coconut milk alternative
Clipper organic peppermint tea bags
Clipper organic chamomile tea bags
Miscellaneous
Fresh fruit
Fresh vegetables
Eggs
Don't forget to pin the post!
Low histamine breakfast ideas shopping list (UK)
The links above are US links, for my UK readers:
Oats & cereals
Wholefood Earth organic gluten-free oats
Kallo organic puffed rice cereal
Syrups, oils & seasonings
Coco vita extra virgin coconut oil
Silk Route pink Himalayan salt
Nuts & seeds
Buy Whole Foods organic pumpkin seeds
Butters
Meridian coconut and almond butter
Milks & tea
Clipper organic peppermint tea bags
Clipper organic chamomile tea bags
Miscellaneous
Violife provolone - not available on Amazon
Eggs
Fresh fruit
Fresh vegetables
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Please follow the advice of your doctor as to all medical treatments, supplements, and dietary choices, as set out in my disclaimer. I am not a medical professional, and this post, as well as all other posts on this blog, are for informational purposes only.
Sheryl Chan says
Such a useful resource. I'll bookmark it for reference and also to share with others who might need it!
throughthefibrofog says
Thanks so much Sheryl! So glad it's helpful 🙂
Melissa says
Thank you for all these ideas and links for inspiration! I find breakfast so hard and get stuck in the same rut. Especially with the kiddos, often I've fed them and then realise I have to eat a protein bar on the run!
throughthefibrofog says
Ah I can see how that would happen! Maybe some chia pudding and granola that you can meal prep in advance might be useful - although the kiddos might steal some too 🙂