Are Lentils High in Histamine? A Guide to Preparation and Tolerance

November 24, 2025 •

4 min read

According to some low-histamine food lists, lentils are moderately high in histamine, while others consider them low when prepared correctly. This conflicting advice can make navigating a histamine-restricted diet confusing, leaving many to wonder: are lentils high in histamine, and can they be safely included in your diet?

Quick Summary

The histamine content of lentils is not fixed and varies significantly with processing, storage, and preparation methods. Proper soaking, cooking, and freezing can help mitigate potential issues, but individual tolerance is the most important factor when including them in your diet.

Key Points

Conflicting Information: Some sources categorize lentils as moderately high histamine, while others consider them low when correctly prepared.
Preparation is Key: Soaking, rinsing, and cooking thoroughly can significantly reduce potential triggers like lectins, oxalates, and FODMAPs.
Canned is a Good Option: Canned lentils, when drained and rinsed, often contain fewer FODMAPs and can be well-tolerated in smaller portions.
Freeze Leftovers Immediately: Histamine levels in cooked food increase with time. Cool and freeze leftovers to prevent this accumulation.
Sprouted Lentils May Help: Sprouted lentils have been found to contain the DAO enzyme, which helps break down histamine.
Individual Tolerance is Paramount: As with any food on a low-histamine diet, personal reaction is the ultimate guide. Always start with small amounts to test your tolerance.

The Contradictory Evidence: Why Is There So Much Confusion?

When researching dietary triggers for histamine intolerance, it's common to find conflicting information about lentils. Some reputable sources list lentils as a higher-histamine food to be limited, while others categorize them as low-histamine, especially if prepared properly. This disparity stems from several factors, including the inherent variability of histamine levels in foods and the presence of other compounds that can trigger symptoms in sensitive individuals, such as lectins and oxalates. Unlike aged or fermented products, which consistently have high histamine, lentils present a more nuanced picture that depends heavily on context.

The Science Behind Histamine in Legumes

Histamine levels in food can increase over time due to bacterial action. While dried lentils have a very low initial histamine load, improper storage in humid conditions can encourage bacteria and mold, increasing histamine levels before cooking. Additionally, some individuals with histamine intolerance also have sensitivities to lectins and oxalates, which are present in legumes and can cause immune responses that release histamine from mast cells. This means a reaction to lentils is not always due to their intrinsic histamine content but could be caused by other compounds or secondary histamine release.

Proper Preparation: How to Reduce Potential Triggers

For those with histamine intolerance, proper preparation is key to making lentils more tolerable. The process of soaking, cooking, and rinsing helps to reduce levels of water-soluble compounds like lectins, oxalates, and FODMAPs, which can cause digestive discomfort and potentially trigger histamine release.

Preparing Dried Lentils:

Soak: Place dried lentils in a bowl and cover with fresh water by at least an inch. Soak overnight. This process leaches out some anti-nutrients and fermentable carbohydrates.
Rinse and Replace: In the morning, thoroughly rinse the lentils and cover with fresh water for a second soak, which can further reduce these compounds.
Boil and Discard: When ready to cook, discard the soaking water and cook the lentils in fresh water. For those with high sensitivity, simmering for 30 minutes or more can help break down more lectins.
Freeze Leftovers: Histamine levels increase over time, especially with leftover food. Cooked lentils should be cooled quickly and frozen in individual portions for later use. This prevents bacterial growth that produces histamine.

Preparing Canned Lentils:

Canned lentils often have lower FODMAP content due to the canning process, which leaches some of the water-soluble compounds into the canning liquid.
Always drain the canned lentils and rinse them thoroughly under cold, running water before use. This removes the canning liquid that contains higher levels of potential triggers.

Lentil Varieties and Their Impact on Histamine

Different types of lentils have varying compositions, which may influence individual reactions. While the difference in histamine levels between varieties is minimal, their FODMAP and lectin content can vary.

Red Lentils: These are typically de-hulled and split, making them faster to cook and potentially easier to digest for some individuals. Monash University testing shows a low FODMAP portion size for red lentils.
Green/Brown Lentils: These hold their shape better when cooked. While they require longer soaking and cooking, the process is effective at reducing potential triggers.
Sprouted Lentils: Interestingly, some studies suggest that sprouting legumes can increase their content of the enzyme diamine oxidase (DAO), which is responsible for breaking down histamine in the body. Including sprouted lentils may even support histamine metabolism for some people.

Comparing Lentils with Other Legumes on a Low-Histamine Diet

When managing histamine intolerance, it's helpful to see how lentils compare to other common legumes. This table is for informational purposes only and individual tolerance can vary. Always test with small portions.


Legume	Typical Histamine Status	Preparation Required	Notable Compounds	Gut-Friendly Notes
Lentils (Dried)	Can be low with proper preparation	Soak, cook, rinse thoroughly	Lectins, Oxalates, FODMAPs	Good fiber source, proper prep reduces triggers.
Lentils (Canned)	Low, with proper preparation	Drain and rinse thoroughly	Reduced FODMAPs and lectins	Convenient option with reduced triggers.
Chickpeas (Canned)	Moderate-High	Drain and rinse thoroughly	Histamine-like chemicals, GOS	Rinse well and test smaller portions.
Peanuts	High	Not suitable	Histamine-like chemicals	Often avoided on a low-histamine diet.
Soybeans	High	Not suitable	Histamine-like chemicals	Often avoided on a low-histamine diet.
Green Beans	Can be low	Standard cooking	Lower lectin/FODMAP than pulses	Often well-tolerated.

Conclusion: Making Informed Choices with Lentils

Ultimately, whether lentils are high in histamine for you is a personal journey. The scientific evidence suggests that while they are not intrinsically high in histamine like aged cheese or wine, their potential to cause symptoms for some individuals is a combination of bacterial-produced histamine from storage and other triggering compounds like lectins and oxalates. The most critical takeaway is that proper preparation, including soaking, rinsing, and freezing leftovers, can significantly mitigate these risks, potentially making lentils a safe and nutritious part of a low-histamine diet. As always, the best approach is to test your personal tolerance with a small portion and monitor your symptoms. The fact that sprouted lentils may even contain DAO enzyme offers another avenue for exploration.

For more detailed information on histamine-degrading enzymes in legumes, consider exploring resources like the study on lyophilised legume sprouts.

Frequently Asked Questions

Lentils are sometimes listed as high histamine due to the presence of histamine-like compounds, lectins, and oxalates, which can trigger mast cells and cause histamine release in susceptible individuals. Histamine levels can also rise in food due to bacterial growth, especially if stored improperly.

Yes, proper preparation, including soaking dried lentils overnight, rinsing them thoroughly, and cooking them in fresh water, can make them more tolerable. This process helps reduce water-soluble compounds that can trigger symptoms.

Canned lentils can be a good option because the canning process reduces their FODMAP content by leaching some compounds into the canning liquid. Draining and rinsing canned lentils thoroughly removes these potential triggers, making them a more gut-friendly choice.

While the inherent histamine level is low in all dried lentils, preparation can affect their tolerability. Red lentils cook faster and are often de-hulled, which may make them easier to digest. The key difference lies more in the presence of other compounds like lectins and FODMAPs, which are reduced through proper cooking.

The DAO enzyme metabolizes histamine in the body. A recent study found that sprouted lentils, particularly when prepared under specific conditions, could be a source of DAO, suggesting they might actually help with histamine intolerance.

To prevent histamine from increasing, cooked lentils should be cooled rapidly and either consumed immediately or frozen in portion sizes. Freezing helps halt the bacterial activity that produces histamine.

The best way is to follow a systematic reintroduction. Start with a very small portion, such as two tablespoons of properly prepared lentils, and wait for 24-48 hours to monitor your symptoms. Gradually increase the portion size if you experience no adverse reaction.