What Type of Milk Is Low in Histamine?

According to Johns Hopkins Medicine, the fresher a food is, the lower its histamine level tends to be. For individuals with histamine intolerance seeking a suitable beverage, understanding what type of milk is low in histamine is essential for managing symptoms and enjoying a wider variety of foods.

Quick Summary

Several milk alternatives, including coconut, rice, and fresh dairy like young cheeses, are typically considered low in histamine. The key factors are freshness and minimal processing, as fermentation and aging increase histamine levels.

Key Points

• Fresh is Best: In general, the fresher the milk or dairy product, the lower its histamine content will be, as histamine levels increase with age and fermentation.

• Coconut, Rice, and Hemp Milk are Low Histamine: Unsweetened versions of coconut milk, rice milk, and hemp milk are widely considered safe for a low-histamine diet.

• Oat and Almond Milk Require Caution: The histamine levels in oat and almond milk can be inconsistent due to processing methods and additives; individual tolerance testing is recommended.

• Fresh Dairy Can Be Tolerated: Very fresh cow's milk, sweet cream, and young cheeses like ricotta or mozzarella are typically low in histamine and may be tolerated by some.

• Avoid Aged and Fermented Dairy: Mature cheeses, yogurt, and kefir are high in histamine due to fermentation and aging, and should be avoided on a low-histamine diet.

• Check for Additives: Always read ingredient labels, as additives, sweeteners, and preservatives in commercial products can sometimes trigger symptoms.

• Personal Tolerance Varies: Reactions to different foods can vary widely from person to person, so a food diary can help identify personal triggers.

Understanding Histamine Intolerance

Histamine intolerance occurs when the body has difficulty breaking down histamine, a naturally occurring compound involved in immune responses. This can lead to a buildup of histamine and cause a range of symptoms, including headaches, digestive issues, rashes, and nasal congestion. While histamines are necessary for various bodily functions, consuming foods with high histamine content can trigger these adverse reactions in sensitive individuals.

Many dairy products are viewed with suspicion on a low-histamine diet, largely because fermented or aged items, like mature cheeses and yogurt, have significantly higher histamine levels due to bacterial action. However, this does not mean all dairy or all milks are off-limits. Freshness is a key indicator for histamine content in food.

Low-Histamine Plant-Based Milk Alternatives

For those who wish to avoid dairy altogether, several plant-based milks are excellent low-histamine options, especially when unsweetened and free of triggering additives.

• Coconut Milk: Derived from the flesh of coconuts, unsweetened coconut milk is widely considered low in histamine. Its creamy texture makes it a versatile ingredient for both sweet and savory dishes. However, be cautious with fermented coconut products, such as kefir, which can have higher histamine content.

• Rice Milk: Made from milled rice and water, rice milk is naturally low in histamine. It has a mild flavor and is low in protein and fat, which means it is also low in nutritional density compared to other milks. Like other options, unsweetened varieties are best for a low-histamine diet.

• Hemp Milk: Made from hemp seeds and water, hemp milk is generally well-tolerated by individuals with histamine intolerance. It provides a good source of omega-3 and omega-6 fatty acids, and its production process does not typically lead to high histamine levels.

• Almond Milk: The histamine level in almond milk is somewhat debated, but many sources indicate unsweetened versions are low in histamine. Some individuals, however, may be sensitive to almonds, or react to additives and cross-contamination during processing. It is best to introduce it carefully and monitor your individual tolerance.

What About Oat Milk?

Oat milk is a complex case. While some sources claim it is naturally low in histamine, others suggest it can be higher due to the enzymatic process used in its production. Anecdotal evidence suggests individual reactions vary significantly. The freshness and processing methods are crucial, so it is recommended to test your own tolerance with a small portion and opt for plain, unsweetened varieties without additives.

Low-Histamine Fresh Dairy

For individuals who can tolerate dairy and are only managing histamine levels, certain fresh, unfermented dairy products can be acceptable.

• Fresh Cow's Milk: As long as it is fresh and kept properly refrigerated, cow's milk is generally low in histamine. The histamine levels in milk are low and increase only as the product ages or ferments. A2 milk, which has a different protein structure, may be tolerated by some, but its impact on histamine is not a primary factor.

• Cream: Sweet cream butter and fresh cream are considered low in histamine, provided they are unfermented. Always check labels for additives that could be triggers for sensitive individuals.

• Soft, Fresh Cheeses: Young, unaged cheeses like ricotta, fresh mozzarella, and cream cheese are typically low-histamine dairy options. The key is to avoid aged, fermented, or blue cheeses, which are high in histamine.

Comparison of Milk Options for a Low-Histamine Diet

Milk Type	Histamine Level	Key Considerations	Notes
Coconut Milk	Low	Unsweetened, unfermented varieties	Creamy texture, versatile for cooking. Check for additives.
Rice Milk	Low	Unsweetened varieties	Mild flavor, relatively low nutritional density.
Hemp Milk	Low	Minimal processing	Good source of omega-3s, well-tolerated.
Almond Milk	Low to Medium	Unsweetened, check for additives	Individual tolerance can vary; some sources are conflicting.
Oat Milk	Medium to High	Unsweetened, minimal processing	Histamine levels may increase during processing; individual response varies.
Fresh Cow's Milk	Low	Freshness is key	Avoid aged or fermented dairy. Not suitable for lactose intolerant individuals.

How to Choose the Right Milk for You

Navigating dietary restrictions like histamine intolerance involves a personalized approach. While the information provided can serve as a guide, individual tolerance is a major factor. Here are some steps to help you make the best choice:

1. Start with Known Safe Options: Begin with very fresh dairy (if tolerated) or plant-based milks with low histamine risk, such as coconut or rice milk. This provides a safe baseline.

2. Read Labels Carefully: Always choose plain, unsweetened varieties to minimize additives and preservatives, which can sometimes be triggers.

3. Perform a Test: When trying a new milk type, especially one with conflicting information like almond or oat milk, start with a small amount and observe your body's reaction. Keeping a food and symptom diary is a good practice.

4. Consider Making Your Own: For complete control over ingredients and freshness, making your own plant-based milk at home is a great option.

Conclusion

Finding a low-histamine milk involves focusing on fresh, minimally processed options. Plant-based milks like coconut, rice, and hemp are generally safe bets, while fresh, unfermented cow's milk can also be suitable for some individuals. The key is to avoid aged or fermented dairy products, as these are high in histamine due to bacterial activity. By carefully reading labels, prioritizing fresh ingredients, and listening to your body's unique reactions, you can find a milk that fits your low-histamine lifestyle without triggering symptoms. Always consult with a healthcare professional or a registered dietitian if you have any concerns about managing histamine intolerance.

Outbound Link

For more information on the principles of a low-histamine diet, you can refer to the guide from Johns Hopkins Medicine.

References

Johns Hopkins Medicine. (n.d.). Low Histamine Diet. [Online Document]. Dr Ricardo Jose. (2023, July 8). A Brief Guide to a Low Histamine Diet. [Online Article]. Fig App. (n.d.). Is coconut milk high in histamine?. [Online Article]. Dr.Oracle. (2025, August 2). Coconut Safety on a Low Histamine Diet. [Online Article]. Curative Botanica. (2024, March 18). Milk alternatives for histamine intolerance?. [Online Article]. Fig App. (n.d.). Is oat milk high in histamine?. [Online Article]. casa de sante. (2023, October 5). Is Oat Milk High In Histamine. [Online Article]. Through The Fibro Fog. (2023, March 13). Is Oatmeal Low Histamine? (with Recipes). [Online Article]. Smiling Tree Farm. (2025, May 13). A2 Milk. [Online Article]. Fig App. (n.d.). Is low fat milk high in histamine?. [Online Article]. casa de sante. (2023, July 23). Is Almond Milk High in Histamine?. [Online Article]. Fig App. (n.d.). Is almond milk high in histamine?. [Online Article]. casa de sante. (2023, July 23). Exploring the Effects of Almond Milk on Histamine Levels. [Online Article]. casa de sante. (2023, October 2). Is Hemp Milk High In Histamine. [Online Article]. The Allergy Chef. (2025, August 9). Are Oats Low Histamine? Is Oatmeal High In Histamine?. [Online Article]. The Histamine Food list. (n.d.). Dairy products. [Online Document]. Oxford Gastro Dietitians. (2025, July 29). Milk and Its Role in Histamine Intolerance. [Online Article]. aha! Swiss Allergy Centre. (2021, March 10). Histamine intolerance. [Online Article].

Frequently Asked Questions

Is oat milk low in histamine?

Oat milk's histamine level is debated and can be influenced by processing and additives. While some find plain, unsweetened oat milk tolerable, others experience symptoms due to enzymatic activity during production. It is best to test your individual tolerance with a small amount.

Can I drink regular cow's milk on a low-histamine diet?

Yes, fresh cow's milk is generally considered low in histamine. The issue with dairy and histamine typically arises from aged and fermented products like mature cheeses, yogurt, and kefir, where histamine levels increase over time.

Is almond milk high in histamine?

The histamine content of almond milk is controversial, with some sources listing it as low and others suggesting medium levels or potential contamination. Unsweetened, minimally processed almond milk is often the safest bet, but personal tolerance is key, so introduce it cautiously.

Why are fermented dairy products high in histamine?

Fermented dairy products like yogurt, kefir, and aged cheeses are high in histamine because the fermentation process involves bacteria that produce histamine as a byproduct. The longer a product is aged, the higher its histamine content will be.

Are there any other plant-based milks that are low in histamine?

Besides coconut, rice, and hemp milk, other plant-based options like macadamia milk or homemade seed milks (e.g., from sunflower seeds) are often well-tolerated on a low-histamine diet. Always opt for fresh, unsweetened versions.

How can I tell if a certain milk is triggering my histamine symptoms?

To identify triggers, keep a food and symptom diary. Note what you eat and any corresponding reactions. Introduce new foods, including milks, one at a time in small quantities and observe your body's response carefully.

Is A2 milk a low-histamine alternative to regular milk?

A2 milk differs in its protein type, not its histamine content. While some individuals with lactose or casein sensitivities find A2 milk easier to digest, it does not inherently make it a low-histamine option. The histamine level depends on its freshness, like any other dairy milk.