Low Histamine Teas (and Coffee Alternatives) with Recipes - Through The Fibro Fog (2024)

Is black tea low histamine?

It is first important to note that there is very little consensus on which foods are high histamine (Sanchez-Perez et al., 2021). If only there was one list that everyone agreed on right?! Rather frustratingly, low histamine foods are the subject of much debate.

Black tea is typically understood to be high histamine or 'higher' histamine. It rates as '2' on the SIGHI list, on their range of 0-3, and has a 'H' for high histamine content. It's also important to note that tea contains caffeine, which can be mast cell activating (SIGHI). An average cup of tea has 47mg of caffeine, but can contain as much as 90mg (Healthline).

Although this is just a personal anecdote, both my doctor and a dietician provided me with histamine lists that advised to avoid black tea.

Is green tea low histamine?

Green tea is more debated in terms of histamine than black tea. It also contains caffeine, although less than black tea (or coffee). Healthline describes that there is an average of 35mg of caffeine in an 8oz serving.

On the SIGHI list green tea is rated as a '1' but as blocker, that is, it is an inhibitor of diamine oxidase or of other histamine degrading enzymes (SIGHI). Given that people with histamine intolerance typically have low diamine oxidase (DAO) levels (Schnedl et al., 2019), further inhibiting its production would seem problematic.

How to buy low histamine teas

One of the most important aspects of buying teas is to check the ingredients label. Some teas come as blends, or may have other ingredients that are not suitable on a low histamine diet such as citrus or certain spices.

Another consideration is whether you prefer to purchase organic teas, or tea bags that come in unbleached bags. This may not affect histamine levels, but are still decisions to make at the grocery store!

Fruit teas

Making fruit tea at home is quite easy to do, and packed with sweet ingredients. Plus it's delicious of course! To make this kind of low histamine tea, simply add fresh fruit to a small pot, boil, steep for 5 minutes or so and then strain through a sieve. You can play around with combinations, adding in spices or a little maple syrup if you like.

Apple tea

To make apple tea simply add fresh chopped apple to a pot, and cover with water. Bring to the boil and then simmer for 10-15 minutes. Strain the tea through a fine mesh sieve, then pour into your glasses.

Pomegranate ginger tea

My pomegranate tea recipe combines fruit with a little spice. All you need is pomegranate, ginger and a sweetener if you like. It's caffeine free, comes together in 15 minutes and is so pretty in color too!

Spiced teas

Spices are a little debated in terms of histamine, so be mindful of personal sensitivities. My post on low histamine herbs and spices may be helpful for more information.

Ginger tea

Ginger tea is super simple, and has such a delicious kick of flavor. Simply add some slices of fresh ginger to boiling water and allow to steep for 5-10 minutes.

On the SIGHI list, ginger scores 1 with a note, 'Small amounts are well tolerated'. Anecdotally, I've found that many people with MCAS or histamine intolerance find ginger to be helpful. However, we are all individual so check with dietician if unsure.

Turmeric tea

Turmeric tea is another super simple and flavorful tea that you can easily make at home. It's often combined with ginger to up the flavor even more, and with a sweetener such as honey.

Simply steep turmeric and any other ingredients being used in boiling water for 5-10 minutes. Strain, and pour into your cups.

Turmeric scores 0 on the SIGHI list, so is considered low histamine. However, there are people who are not able to tolerate it as it is high in oxalates.

Herbal teas

As low histamine teas go, herbal varieties are some of the most popular I think, and especially mint. They are also very easy to make, either from bags or picking your own leaves if you have some growing in the back yard!

Peppermint

Peppermint tea is such a staple for many, and a popular alternative to black tea. It can be enjoyed two ways:

1. Peppermint tea bags - the kind you buy from the store with dried peppermint.
2. Fresh mint tea - my favorite, simply pick fresh mint leaves and steep in boiling water. It has a lighter and more 'fresh' taste than tea bags.

Peppermint tea scores 0 on the SIGHI list.

Sage tea

Sage tea is less popular than peppermint tea where I live, but it's growing on me (and I have a plant in my back yard which means it's very easy to make!).

To make sage tea, steep sage leaves in boiling water, along with a sweetener if you like. Strain into your cups and enjoy!

Sage tea scores 0 on the SIGHI list. Interestingly, Healthline notes that sage tea 'contains several anti-inflammatory and antioxidant compounds', although they note that more research is necessary.

Rooibos tea

Roobibos or red bush 'is a tisane traditionally made by fermenting the leaves of the flowering shrub, Aspalathus linearis' (BBC Good Food). It's naturally caffeine free with a slightly nutty and sweet taste.

Rooibos tea has a score of 0 on the SIGHI list.

Have a peek at my iced rooibos tea for a refreshing option!

Floral teas

Lime blossom tea

Lime blossom tea (also called Linden tea) is sweet and floral, and very delicious! It's most commonly used in tea bags so you simply pour on boiling water and steep. You can also make it yourself by steeping fresh flowers.

SIGHI scores lime blossom tea as 0 on their list.

Chamomile tea

Renowned for its calming affects, chamomile tea has a light floral taste and is slightly sweet. I like to add a touch of honey to bring the flavor out even more.

You can either buy chamomile tea bags or make your own at home!

Is chamomile tea low histamine? Chamomile tea scores 0, so is low histamine on the SIGHI list. It 'contains antioxidants that may promote sleepiness, and drinking chamomile tea has been shown to improve overall sleep quality' (Healthline).

Elderflower tea

Similarly to chamomile tea, elderflower tea is slightly sweet with a floral taste. It's a little more difficult to track down as tea bags, or at least where I live. I've only seen it mixed with white tea, which isn't really suitable on a low histamine diet.

You can, however, make it elderflower tea at home with elderflowers, steeped in boiling water and perhaps with some honey for sweetness.

Elderflower tea as such isn't rated on the SIGHI list, but elderflower cordial scores 0.

Coffee alternatives

Coffee is particularly debated in terms of histamine. Through conversations with my low histamine friends on Instagram, I've had very opposing opinions! A poll I did had 59% saying they tolerated coffee well. I've had comments such as 'what, but I drink it all the time and I'm fine with it?!', to 'can't touch a drop'. It definitely seems quite individual, and interestingly a dietician said the same to me.

With coffee, it's high in caffeine which can be an issue for those on a low histamine diet. Personally I only ever drink decaffeinated coffee and one using the Swiss water process if possible. As I mention in my coffee and MCAS post, I tend to limit my intake to one cup a day at the most, and avoid if my symptoms are playing up.

On the SIGHI list coffee scores 1 with a note, 'Caffeine stimulates nerves and bowel, which may be mast cell activating'. There isn't mention of decaffeinated coffee unfortunately.

If coffee doesn't work for you, or you just fancy some other options, there are other 'faux' or alternative coffee ideas that may be more suitable for a low histamine diet.

For a more extensive list, if you really love your hot drinks(!), then check out my 10 warm milk drinks post - full of delicious caffeine free ideas.

Spiced Milks

Turmeric lattes and spiced milks are full of flavor if you are OK with the ingredients used. Warming and cozy, they are the best coffee alternative I find!

My spiced milk recipe combines a little spice with non-dairy milk and a sweetener and comes together in just 5 minutes on the stove top!

Iced turmeric latte

For summer, my iced turmeric latte is so refreshing! We use a blender to combine the ingredients which gives that perfect frothy top just like coffee. Super simple and easy to do.

Flavored warm milks

Try out my honey ginger warm milk, nutmeg milk or cardamom milk for lightly spiced drinks that are so cozy and indulgent on a cold day!

Frequently asked questions

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