What Protein Shakes Are Low in Histamine? A Complete Guide

October 28, 2025 •

4 min read

For individuals with histamine intolerance, finding suitable food can be challenging, with symptoms ranging from headaches to digestive issues. This guide explores what protein shakes are low in histamine, helping you make informed choices without triggering a reaction.

Quick Summary

This guide identifies the best low-histamine protein powders, including plant-based pea, hemp, and rice, while highlighting options like whey concentrate and collagen to approach with caution.

Key Points

Opt for Plant-Based: Pea, hemp, and brown rice protein powders are naturally low in histamine and are generally well-tolerated.
Choose Whey Isolate Carefully: For those who tolerate dairy, a high-quality whey isolate, which is processed to remove most lactose, may be acceptable, unlike whey concentrate.
Avoid High-Histamine Sources: Steer clear of bone broth and collagen powders, as well as fermented or soy-based proteins, which are often high in histamine.
Prioritize Purity: Select protein powders with a single ingredient, avoiding added fillers, flavorings, and sweeteners that can act as histamine triggers.
Build a Safe Shake: Use low-histamine liquids like coconut milk (from a carton) or almond milk, and add fruits such as blueberries or apples.
Test Individual Tolerance: Histamine intolerance is unique to each person. Always test a small amount of a new product to see how your body reacts.

Understanding Histamine Intolerance

Histamine is a natural compound involved in the body's immune system, but for some people, excessive levels can trigger adverse reactions. Histamine intolerance occurs when the body produces or consumes more histamine than it can effectively break down, leading to an accumulation that causes a variety of uncomfortable symptoms, such as headaches, skin rashes, and digestive upset. Managing this condition often involves a low-histamine diet, making finding a suitable protein shake a key challenge for those who rely on them for fitness or general health. Many traditional protein powders contain ingredients or undergo processes that increase their histamine content, but several low-histamine alternatives are available.

Low-Histamine Protein Powder Options

Selecting the right protein powder is crucial for managing histamine intolerance. Several sources are generally well-tolerated due to their naturally low histamine levels and minimal processing.

Pea Protein

Derived from yellow split peas, pea protein is a popular plant-based option that is hypoallergenic and low in histamine. It is also easily digestible and provides a good source of branched-chain amino acids, making it a favorite among athletes. When choosing pea protein, opt for an unflavored, single-ingredient variety to avoid unnecessary additives that could increase histamine content.

Hemp Protein

Made by grinding hemp seeds, hemp protein is another excellent low-histamine, plant-based choice. It is minimally processed, rich in fiber and essential fatty acids, and has a pleasant, nutty flavor. To ensure low histamine levels, it is best to choose a product from cold-pressed seeds and without any additives.

Brown Rice Protein

This hypoallergenic protein is derived from brown rice and is a great option for those with multiple sensitivities. Rice protein is naturally low in histamine and has a mild flavor profile that blends well in shakes. As with other plant-based options, look for a pure, single-ingredient version to avoid cross-contamination or fermentation issues.

Whey Protein Isolate (with caution)

While many dairy products can be problematic, whey protein isolate is an option for some individuals with histamine intolerance, but it should be approached with caution. The key is to choose an isolate over a concentrate because the isolate undergoes more filtration to remove most of the lactose and other milk solids that can trigger histamine release. Always perform an individual tolerance test with a small amount first.

Protein Sources to Avoid

Certain protein sources and processing methods can significantly increase histamine content and should generally be avoided by those with sensitivities.

Collagen and Bone Broth Protein

Collagen and bone broth proteins are often high in histamine due to the extensive cooking and processing time required. Marine collagen may be better tolerated by some, but caution is still needed.

Fermented Protein Powders

Fermentation increases biogenic amines and histamine content, so avoid fermented plant-based proteins like pea, soy, or brown rice.

Soy Protein

Soy is a common allergen and can act as a histamine liberator. Heavily processed soy protein isolates are best avoided.

How to Choose a Low-Histamine Protein Powder

Making an informed choice involves more than just selecting the right protein source. Here are some key factors to consider:

Read the Label: Look for a single-ingredient protein powder with no unnecessary fillers, flavorings, or sweeteners, as artificial additives can trigger histamine release.
Verify Processing: Ensure the product was not created via fermentation. Cold-pressed and minimally processed options are often best.
Buy Unflavored: Flavored powders often contain potential histamine triggers.
Store Properly: Histamine content can increase over time, so store in a cool, dry place and consume before the expiration date.

Comparison of Low-Histamine Protein Powders


Type	Histamine Level	Allergen Profile	Taste Profile
Pea Protein	Low	Hypoallergenic (legume)	Earthy, often neutral
Hemp Protein	Low	Minimal (seed)	Nutty, earthy
Brown Rice Protein	Low	Hypoallergenic (grain)	Mild, slightly chalky
Whey Protein Isolate	Generally Low (with caution)	Dairy	Neutral, creamy
Collagen / Bone Broth	High	Animal-based	Varies
Fermented Proteins	High	Varies	Varies
Soy Protein	High	Common Allergen (legume)	Varies

Building Your Low-Histamine Protein Shake

Once you've selected a suitable protein powder, consider the other ingredients carefully to keep your shake low in histamine.

Use low-histamine liquids like coconut milk (from a carton) or almond milk. Avoid canned coconut milk, which may contain higher histamine levels.
Incorporate low-histamine fruits such as blueberries, apples, or peaches.
For added nutrients, consider low-histamine seeds like chia or hemp hearts.
Flavor with gentle additions like fresh ginger or a little vanilla extract.

Conclusion

Finding a protein shake that is low in histamine is entirely possible by focusing on minimally processed, single-ingredient plant-based powders like pea, hemp, or brown rice. For those who tolerate it, a high-quality whey isolate can also be a good option. Avoiding high-histamine sources like collagen, bone broth, and fermented or soy proteins is crucial for managing symptoms. By carefully reading labels and choosing the right ingredients for your shake, you can enjoy a protein-rich diet without compromising your health. For more general information on histamine intolerance, please visit the Allergy UK website.

Frequently Asked Questions

Histamine intolerance occurs when the body cannot break down histamine effectively, leading to a build-up that causes symptoms like headaches, rashes, and digestive issues. This affects protein shake choices because some protein powders are naturally high in histamine or contain additives that trigger its release.

No, not all plant-based protein powders are low in histamine. Fermented plant proteins, including some pea, soy, and brown rice varieties, should be avoided because the fermentation process increases histamine content. Unfermented, single-ingredient options are safer.

Whey protein isolate is processed to remove most of the lactose and other milk components, resulting in lower histamine levels. Whey concentrate contains more of these components, making it more likely to trigger a reaction in sensitive individuals.

Yes, collagen and bone broth protein powders are generally high in histamine due to the long processing and cooking times involved in their production. They are a common trigger for those with histamine intolerance.

Yes, you can and should add other low-histamine ingredients. Consider using coconut milk, almond milk, low-histamine fruits like blueberries or apples, and seeds such as chia or hemp to add flavor and nutrients.

To find hidden triggers, always read the ingredient list carefully. Avoid products with added flavorings, sweeteners, preservatives, and fillers. Look for certifications of purity and choose unflavored versions to be safe.

For a low-histamine shake, use unsweetened milk alternatives from a carton, such as coconut milk or almond milk. Canned coconut milk should be avoided as it may contain higher histamine levels.