Can I have rice on a low histamine diet? A guide to safe grain choices

October 24, 2025 •

4 min read

According to reputable sources like Johns Hopkins Medicine, gluten-free grains including rice, quinoa, and millet are considered low-histamine and suitable for a low-histamine diet. This offers reassuring news for many asking the question, Can I have rice on a low histamine diet?, highlighting that this versatile staple can indeed be part of a well-managed plan.

Quick Summary

Freshly prepared rice is generally safe for a low histamine diet, but proper storage is vital to avoid bacterial contamination that raises histamine levels. All varieties of fresh rice, both white and brown, are suitable, but fermented rice products and aged leftovers must be avoided.

Key Points

Rice is Low-Histamine: When fresh, both white and brown rice are safe for a low-histamine diet and are widely recommended by health experts.
Fresh is Best: Cooked rice should be eaten fresh. Improperly stored leftovers can lead to bacterial growth and increased histamine levels.
Store Leftovers Properly: If you have leftovers, cool and refrigerate them as quickly as possible. For longer storage, freeze the rice promptly in serving-sized portions.
Avoid Fermented Products: Stay away from fermented rice products like sake and aged rice vinegar, as the fermentation process significantly increases histamine content.
Check Processed Foods: Processed rice mixes or pre-seasoned savory rice products may contain additives or ingredients that are high in histamine, so always read the labels.
Monitor Personal Tolerance: While rice is generally safe, individual sensitivities can vary. Monitor your body’s reaction to confirm your personal tolerance.

The Verdict on Rice and Histamine

For individuals navigating the complexities of histamine intolerance, finding safe and satisfying staple foods is a primary concern. The good news is that fresh rice is widely considered a safe and reliable option for a low-histamine diet. Organizations dedicated to histamine intolerance and leading medical institutions consistently list rice as a preferred grain. Its status as a low-histamine food makes it an excellent base for meals, offering a source of carbohydrates and energy without triggering the histamine-related symptoms that fermented, aged, or processed foods might. However, its safety is highly dependent on how it is handled, with fresh preparation being the most crucial factor.

White Rice vs. Brown Rice: Is One Better?

Both white and brown rice are generally suitable for a low-histamine diet, provided they are fresh. The key difference lies in their nutritional profile and, to a lesser extent, their processing.

White Rice: This is rice with the outer hull, bran, and cereal germ removed. This processing makes it easy to digest and a gentle option for many people with sensitive digestive systems. It's considered low in histamine.
Brown Rice: As a whole grain, brown rice retains its nutritious bran and germ layers, offering more fiber, antioxidants, and minerals. While nutritionally superior, its higher moisture and nutrient content can make it more susceptible to bacterial growth and histamine accumulation if not stored properly. However, when fresh, it is also listed as a low-histamine choice.

Other varieties like basmati and wild rice are also generally considered low-histamine when fresh. The choice between white and brown rice comes down to personal tolerance and nutritional goals, as long as freshness is maintained.

The Critical Role of Proper Preparation and Storage

The primary risk associated with rice on a low-histamine diet is not the grain itself, but what happens after it's cooked. The potential for bacterial growth in improperly stored leftovers can convert amino acids into biogenic amines, significantly increasing histamine levels. To minimize this risk and keep your rice histamine-friendly, follow these best practices:

Cook Fresh: Whenever possible, cook rice fresh for each meal. This is the safest way to ensure the lowest possible histamine content.
Immediate Cooling: If you have leftovers, the cooked rice must be cooled and refrigerated as quickly as possible. This prevents bacteria from multiplying. A good method is to spread the rice thinly on a baking sheet to speed up cooling.
Prompt Freezing: For longer-term storage, freeze any leftover rice immediately after it has cooled. Freezing halts the growth of bacteria and histamine production.
Avoid Reheating Multiple Times: Once leftovers are reheated, they should be consumed entirely and not stored for further reheating.

What About Fermented and Processed Rice?

Fermentation is a process that is known to increase histamine levels in foods. For this reason, individuals on a low-histamine diet should be cautious or entirely avoid fermented rice products. Some common examples include:

Fermented rice vinegar
Sake, a Japanese rice wine
Certain pre-packaged rice dishes that may contain fermented ingredients or flavorings

Always check ingredient lists on packaged rice mixes or crackers, as they may contain additives that can trigger reactions. Stick to plain, unprocessed rice and cook it yourself to ensure it's histamine-safe.

Other Low-Histamine Grain Alternatives

For variety and additional nutrients, several other grains and starches are also considered low-histamine and safe for consumption.

Quinoa: This gluten-free seed is a complete protein source and a great alternative to rice.
Millet: Another gluten-free grain that is easily digestible and suitable for a low-histamine diet.
Oats: Plain oats are generally well-tolerated and can be used for breakfast or baking.
Buckwheat: A gluten-free grain that works well in porridge or flour form.
Potatoes and Sweet Potatoes: Excellent starchy vegetables that are naturally low in histamine.

A Comparative Look at Rice Varieties


Rice Type	Histamine Level (when fresh)	Suitability for Low-Histamine Diet	Key Considerations
White Rice	Low	Very Suitable	Easily digestible, but less fiber and nutrients than brown rice.
Brown Rice	Low	Suitable	Higher fiber and nutrients, but requires strict storage to prevent histamine buildup.
Wild Rice	Low	Suitable	Naturally gluten-free with a nutty flavor. Best when cooked with fresh ingredients.
Basmati Rice	Low	Suitable	An aromatic, long-grain rice that is well-tolerated. Proper storage is essential.
Fermented Rice	High	Not Suitable	Fermentation process significantly increases histamine content.
Processed Rice Mixes	Variable/High	Often Not Suitable	May contain high-histamine additives and seasonings; read labels carefully.

Conclusion

In summary, rice is a safe and beneficial staple for most individuals on a low-histamine diet, provided it is consumed fresh and stored correctly. The risk associated with rice and histamine intolerance comes from improper storage, which can promote bacterial growth and increase histamine levels in leftovers. By opting for freshly cooked, plain rice and being mindful of storage and processing, you can confidently incorporate this versatile grain into your meal plan. For personalized advice, it is always recommended to consult with a healthcare professional or registered dietitian.

For a detailed list of foods, refer to resources like the Low Histamine Diet guide from Johns Hopkins Medicine.

Frequently Asked Questions

Most fresh, uncooked rice is considered low in histamine. This includes white, brown, wild, and basmati rice. The key factor is freshness and proper handling, as histamine levels can rise in cooked rice that is stored improperly.

When fresh, both white and brown rice are low in histamine. The difference lies in storage; brown rice, as a whole grain, can be more susceptible to bacterial growth and histamine buildup if not handled correctly after cooking.

It is not recommended to eat leftover rice that has been left at room temperature. For safe consumption, cooked rice must be cooled and refrigerated or frozen as quickly as possible after cooking to minimize bacterial growth and prevent histamine from accumulating.

Yes, plain rice crackers are generally considered a low-histamine snack. However, always check the ingredient list to ensure they don't contain any high-histamine additives or seasonings.

No, fermented rice products like sake and rice vinegar should be avoided on a low-histamine diet, as the fermentation process creates high levels of histamine.

To store cooked rice safely, cool it rapidly by spreading it thinly on a pan, and then transfer it to an airtight container. Refrigerate immediately for short-term use, or freeze for longer storage.

Other safe, low-histamine grains and starches include quinoa, millet, plain oats, and buckwheat. Starchy vegetables like potatoes and sweet potatoes are also good options.