What herbal teas are low in histamine?

December 10, 2025 •

4 min read

According to the Fig app, herbal teas like chamomile and peppermint are considered low histamine, making them suitable for those with sensitivities. For individuals managing their histamine intake, understanding what herbal teas are low in histamine is a key step toward finding comforting, soothing, and compatible beverages.

Quick Summary

This guide covers several soothing herbal teas that are naturally low in histamine, helping to calm inflammation and manage intolerance symptoms safely and effectively.

Key Points

Nettle Leaf Tea: A potent natural antihistamine and mast cell stabilizer that reduces inflammatory responses.
Ginger Tea: Contains gingerols and shogaols, which act as natural antihistamines and provide significant anti-inflammatory and digestive benefits.
Rooibos Tea: This caffeine-free option is rich in quercetin and luteolin, flavonoids that inhibit histamine release from mast cells.
Chamomile Tea: A calming tea containing apigenin that mildly stabilizes mast cells and soothes digestive issues, but may affect those with ragweed allergies.
Fresh Herbs: Using fresh ginger, mint, or other herbs for tea, along with proper brewing techniques, can minimize the release of potentially aggravating compounds.
Individual Testing: Due to varying sensitivities, it is crucial to test new herbal teas individually and monitor your body's specific response to find the best options.

Understanding Histamine Intolerance and Tea

Histamine is a natural compound involved in your immune system's processes, signaling inflammatory responses. For individuals with histamine intolerance, the body cannot break down histamine efficiently, leading to an overabundance of the compound and various symptoms, from skin rashes to digestive issues. Certain foods and beverages can contribute to the body's overall histamine load. While black and green teas contain some histamine, many herbal varieties offer a safer, soothing alternative.

Low Histamine Herbal Teas

Several herbal teas are known to be naturally low in histamine and may even possess mast cell stabilizing or anti-inflammatory properties, providing added benefits for those with sensitivities.

Nettle Leaf Tea

Nettle leaf (Urtica dioica) is a powerhouse herb revered for its natural antihistamine properties.

Mast Cell Stabilization: Research indicates that nettle may help stabilize mast cells, which prevents the release of excessive histamine in the first place.
Anti-inflammatory: It contains compounds that reduce inflammatory signals and support the body's response to allergens.
Brewing: For maximum benefit, a long infusion (4-12 hours) is recommended to extract minerals and beneficial compounds.

Ginger Tea

Ginger tea, made from the root of the ginger plant, is a well-regarded mast cell stabilizer.

Natural Antihistamine: The compounds gingerol and shogaol are responsible for its antihistamine effects, which have been found comparable to some medications in managing allergic rhinitis.
Digestive Aid: Ginger is also very soothing for the digestive tract and can help with issues like bloating and nausea.
Best Practice: Use fresh ginger root over tea bags, as commercial products may contain additives or have higher histamine levels.

Rooibos Tea

Often called "red bush tea," rooibos is a naturally caffeine-free option rich in compounds beneficial for histamine management.

Flavonoids: It contains quercetin and luteolin, flavonoids known to inhibit histamine release from mast cells.
Versatile: Rooibos has a gentle, earthy flavor and can be enjoyed hot or iced.
Histamine Release Regulation: Rooibos has an effect on the mechanism that causes allergy as it regulates the production of histamine, a substance that allergy sufferers produce excessively.

Chamomile Tea

This classic calming tea contains apigenin, a bioflavonoid that acts as a mild mast cell stabilizer.

Anti-inflammatory: Chamomile has a soothing effect on the digestive tract and reduces inflammation.
Sleep Aid: It promotes relaxation and sleep, which is important for managing stress-induced histamine responses.
Caution: Individuals with ragweed allergies should be cautious, as chamomile is in the same plant family and could cause a reaction.

Peppermint Tea

Refreshing peppermint tea offers relief for digestive issues and sinuses, with minimal histamine content.

Flavonoids: Contains flavonoids that can reduce histamine release, helping to alleviate symptoms like nasal congestion.
Fresh is Best: Using fresh mint leaves for your tea reduces the risk of histamine formation that can occur with prolonged storage or processing.

Tulsi (Holy Basil) Tea

Tulsi is an adaptogenic herb with potent anti-inflammatory and antihistamine effects.

Antihistamine Action: Its effects are comparable to certain antihistamine medications, making it a strong choice for histamine balancing.
Stress Management: As an adaptogen, tulsi helps the body manage stress, which can trigger histamine release.

Other Low-Histamine Tea Options

Fennel Tea: Made from the seeds of the fennel plant, this tea is generally well-tolerated and soothing for digestion.
Thyme Tea: Contains flavonoids and thymol, offering anti-inflammatory effects and mast cell stabilization.
Dandelion Root Tea: A good option with antihistamine properties, which can serve as a coffee alternative for those sensitive to caffeine.

Low-Histamine Herbal Teas Comparison


Tea Type	Primary Benefit	Taste Profile	Key Active Compound	Histamine Effect
Nettle Leaf	Mast cell stabilizing	Earthy, vegetal	Flavonoids	Reduces histamine release
Ginger	Anti-inflammatory, digestive aid	Spicy, pungent	Gingerols, Shogaols	Natural antihistamine
Rooibos	Antioxidant, immune support	Sweet, earthy	Quercetin, Luteolin	Inhibits histamine release
Chamomile	Calming, soothing	Floral, apple-like	Apigenin	Stabilizes mast cells
Peppermint	Digestive relief, sinus support	Fresh, minty	Flavonoids	Reduces histamine release
Tulsi (Holy Basil)	Adaptogenic, antihistamine	Spicy, clove-like	Various flavonoids	Potent antihistamine effects

Proper Brewing and Preparation

To minimize the risk of histamine accumulation, proper preparation is important. Use filtered water and avoid over-steeping, which can release more compounds from the herbs. For fresh herbs like ginger or mint, using them soon after harvest is best. Always choose organic, high-quality herbs to avoid contaminants.

Conclusion

While many people turn to herbal teas for their health benefits, those with histamine intolerance must be selective to avoid triggering symptoms. Safe and soothing options like nettle, ginger, rooibos, and chamomile offer both flavor and functional support for managing a sensitive system. It's important to remember that individual reactions can vary, and a personalized approach is key. Keeping a food diary and consulting a healthcare professional knowledgeable in histamine intolerance can help you find the best tea regimen for your body. For more information, explore low-histamine dietary resources, such as this helpful resource: Histamine Intolerance: The Current State of the Art.

Frequently Asked Questions

No, not all herbal teas are safe for histamine intolerance. Some can contain or release histamine, or contain other compounds that act as liberators. Always research and test individual tolerance for any new herb.

Green tea contains catechins and quercetin, which can help suppress histamine production. However, it requires a higher concentration than oolong tea to be effective and is derived from the histamine-containing Camellia sinensis plant, so individual tolerance varies.

Black tea is typically fermented and highly oxidized, which increases its histamine content. It is generally avoided on low-histamine diets.

Fresh herbs are often preferred for low-histamine tea, as prolonged storage can lead to the formation of histamines. Always ensure your dried herbs are from a reputable source with proper storage practices.

To minimize histamine release, brew your tea with filtered water and avoid over-steeping. Use slightly cooler water than boiling and steep for a shorter duration. Be sure to use high-quality ingredients.

A histamine liberator is a substance that triggers the release of the body's natural histamine from mast cells. For example, some people with sensitivities need to avoid licorice root, which is a known liberator sometimes found in tea blends.

While some sources claim moringa inhibits histamine release, this was based on a fat-soluble extract, not a hot-water infusion. A standard tea brew may not provide the same antihistamine effects.

Yes, many low-histamine herbs can be combined. For example, lemongrass and mint or ginger and chamomile are compatible combinations that add flavor without increasing the histamine load.