Does Rice Raise Histamine? A Comprehensive Guide

December 1, 2025 •

4 min read

According to several low-histamine diet guides from reputable medical sources, rice is considered a low-histamine grain. This means that for most people with histamine intolerance, consuming rice does not raise histamine levels and should be well-tolerated when fresh.

Quick Summary

Rice is generally safe for a low-histamine diet, though proper storage is critical to prevent bacterial growth and potential histamine buildup. Individual tolerance varies based on sensitivity and overall dietary context, including other histamine-rich foods.

Key Points

Low Histamine Status: Fresh rice, both white and brown, is considered a low-histamine food and does not trigger the body to release histamine.
Storage is Key: Improper storage of cooked rice can lead to bacterial growth and an increase in histamine content over time.
Individual Tolerance: The impact of rice on histamine levels can vary based on individual sensitivity and overall histamine load from other foods.
Preparation Matters: Always consume freshly cooked rice or properly stored and quickly reheated leftovers to minimize the risk of histamine exposure.
Gluten-Free Alternative: As a naturally gluten-free grain, rice is a valuable and safe carbohydrate source for many with histamine intolerance.
Not a Histamine Liberator: Unlike some fruits and additives, rice does not act as a histamine liberator to provoke the release of your body's stored histamine.

Understanding Histamine and Histamine Intolerance

Histamine is a natural compound involved in your body's immune response, acting as a signaling molecule and neurotransmitter. Normally, an enzyme called diamine oxidase (DAO) breaks down excess histamine in the gut. However, some individuals have histamine intolerance, a condition where the body cannot effectively break down histamine, leading to an excessive buildup. This can cause a wide range of symptoms, including headaches, digestive issues, skin rashes, and nasal congestion. For these individuals, managing symptoms often involves adopting a low-histamine diet to reduce the body's overall histamine load.

The Role of Rice in a Low-Histamine Diet

Fresh rice, both white and brown, is consistently listed by dietary experts as a suitable food for a low-histamine diet. It is not a histamine liberator, meaning it does not trigger the release of your body's own histamine. Because rice is a gluten-free grain, it is a safe carbohydrate option for those with gluten sensitivities that may also have histamine issues. The key takeaway is that rice itself does not inherently contain high levels of histamine, but its handling and preparation are critical factors that can affect histamine content.

White Rice vs. Brown Rice and Histamine

When it comes to histamine, both white and brown rice are generally safe, but there are some minor differences to be aware of. Brown rice is a whole grain, containing the outer hull, bran layer, and cereal germ, making it more nutrient-dense than white rice. However, due to its composition, brown rice can be slightly more susceptible to bacterial contamination if stored improperly. While the histamine content is naturally low in both, bacterial action during storage is the primary risk factor for histamine increase. For most people, the difference is negligible, but those with severe sensitivity may consider focusing on the freshest rice possible.

The Critical Importance of Freshness and Proper Storage

While rice starts as a low-histamine food, leftover rice can pose a problem due to potential histamine buildup from bacterial growth. Just like with other foods, the longer rice sits, especially if not cooled properly, the greater the potential for histamine-producing bacteria to multiply.

Tips for Managing Histamine in Rice:

Cook Fresh: Prepare rice just before consuming it to ensure the lowest possible histamine levels.
Cool Quickly: If you have leftovers, cool the rice rapidly by spreading it on a baking sheet. Do not leave it at room temperature.
Refrigerate Immediately: Store cooled rice in an airtight container in the refrigerator and consume it within 24 hours.
Consider Freezing: For longer storage, freeze leftover rice immediately after cooking and cooling. Properly frozen rice retains its low histamine status.
Reheat Thoroughly: Ensure any leftover rice is reheated thoroughly to a safe temperature to kill any potential bacteria. However, remember that reheating does not destroy histamine that has already been produced.

Histamine Content Comparison: Rice vs. Other Grains


Food Item	Typical Histamine Level	Histamine Liberator?	Notes
Fresh Rice (White & Brown)	Low	No	Staple for most low-histamine diets.
Fresh Oats	Low	No	Another well-tolerated gluten-free grain.
Fresh Quinoa	Low	No	A great protein and fiber-rich option.
Fermented Grains (e.g., Sourdough)	High	Yes	Fermentation process increases biogenic amines.
Leftover Rice	Can be High	No	Histamine can increase with improper storage.
Wheat	Varies	No	Not a major histamine source, but contains gluten which can be problematic for some.

Broader Dietary Context and Individual Sensitivity

Even though rice is low in histamine, it is important to consider the overall context of your diet. Histamine intolerance is dose-dependent, meaning the total amount of histamine consumed from all foods can trigger a reaction. For example, a person may tolerate rice perfectly well, but a meal containing fresh rice combined with a high-histamine food like aged cheese or canned fish could trigger symptoms. Keeping a food diary can help identify personal triggers and tolerance levels, allowing you to fine-tune your diet and minimize symptoms.

Conclusion

In summary, fresh rice does not raise histamine levels and is a staple for many on a low-histamine diet. Both white and brown rice are suitable options, with proper handling and storage being the most important factors for preventing histamine contamination. By focusing on fresh preparation and prompt refrigeration of leftovers, individuals with histamine intolerance can enjoy rice without concern. As with any dietary change, paying attention to your body's specific reactions and consulting a healthcare professional is the best approach to managing your health effectively.

Link: For more information on histamine intolerance and a comprehensive low-histamine food list, consult the guidelines provided by The Mast Cell Disease Society, Inc.

Frequently Asked Questions

No, fresh white rice is generally considered a low-histamine food and is suitable for most people following a low-histamine diet.

Both fresh brown and white rice have low histamine levels. The key factor is proper storage, as all rice can develop histamine if not handled correctly.

Yes, leftover cooked rice can accumulate histamine due to bacterial growth, especially if not cooled and refrigerated promptly. It is best to eat it fresh or consume properly stored leftovers within 24 hours.

Many fresh, non-fermented grains are low in histamine, including quinoa, millet, and oats. However, fermented grain products like sourdough bread are high in histamine and should be avoided on a low-histamine diet.

A high-histamine food, like aged cheese, naturally contains high levels of histamine. A histamine liberator, like citrus fruits, can trigger your body to release its own stored histamine, even if it has low histamine content itself.

To keep cooked rice low in histamine, cool it down quickly after cooking, then store it in an airtight container in the refrigerator. Consume it within 24 hours or freeze it immediately.

Yes, rice bran oil is generally considered a low-histamine oil and is suitable for cooking for those with histamine intolerance.