What wine is best for histamine intolerance? A comprehensive guide

Research indicates that red wines can contain significantly more histamine than white wines, making them a more frequent trigger for sensitive individuals. Selecting the right wine can minimize uncomfortable symptoms like headaches and flushing, allowing for a more pleasant drinking experience.

Quick Summary

This guide details the optimal wine choices for those with histamine intolerance. It covers ideal varietals like white and rosé, examines key production factors like aging and fermentation, and offers practical tips for reducing symptoms.

Key Points

• Choose White over Red: Dry, unoaked white wines like Sauvignon Blanc and Pinot Grigio typically have much lower histamine levels than red wines.

• Opt for Young and Fresh: Younger, less-aged wines, especially those fermented in stainless steel, contain less histamine than barrel-aged or vintage bottles.

• Select Thin-Skinned Grapes: Grapes with thin skins (e.g., Riesling, Pinot Noir) produce less histamine during fermentation than thick-skinned varieties (e.g., Cabernet, Syrah).

• Look for Low-Histamine Certification: Some European wineries produce certified low-histamine wines through controlled processes; look for brands like Veglio Michelino or Weingut Fuchs.

• Consider Production Methods: Wines that avoid or minimize malolactic fermentation, a process using histamine-producing bacteria, are preferable for those with intolerance.

• Moderate Intake and Timing: Limiting portion sizes and avoiding other high-histamine foods with wine can help prevent symptoms from overwhelming the body.

Understanding Histamine in Wine

Histamine is a natural compound formed during the fermentation and aging process of wine through the action of bacteria, particularly during malolactic fermentation. Your body uses an enzyme called diamine oxidase (DAO) to break down histamine. However, some people have a deficiency or a lower-than-normal amount of this enzyme, leading to histamine intolerance. When these individuals consume wine, the excess histamine can trigger a variety of symptoms, including headaches, flushing, nasal congestion, and gastrointestinal upset. The amount of histamine can vary drastically, and it is not just present in red wine; traces exist in all fermented beverages.

Factors Influencing Histamine Levels

Several factors during winemaking contribute to the final histamine concentration, which is why some wines are tolerated better than others.

• Grape Variety and Skin Contact: Histamine is primarily found in the skins of grapes. Wines made from thick-skinned red grapes, such as Cabernet Sauvignon or Syrah, and those with prolonged skin contact during fermentation, will have higher histamine levels. In contrast, white wines and rosés have little to no skin contact, resulting in much lower histamine content.
• Malolactic Fermentation: This secondary fermentation process converts tart malic acid into softer lactic acid. It is almost always performed for red wines but is optional for whites. Lactic acid bacteria, which drive this process, are significant histamine producers. Avoiding wines that have undergone malolactic fermentation is a key strategy for reducing histamine intake.
• Aging and Storage: Older, barrel-aged wines, especially reds, tend to have higher histamine concentrations. Wooden barrels are difficult to sterilize and can harbor bacteria that increase histamine over time. Young, fresh wines fermented in stainless steel tanks contain less histamine because the cleaner environment limits microbial growth.
• Hygiene and Control: Wineries that maintain meticulous hygiene and use specific, non-histamine-producing yeast and bacterial strains during fermentation can produce wines with significantly lower histamine levels. This level of control is often a hallmark of certified low-histamine wines.

Best Wine Choices for Histamine Intolerance

When navigating the world of wine with histamine intolerance, the general rule is: the less 'red' the wine, the better. This prioritizes white, rosé, and some lighter reds.

• White Wines: Your safest bets are typically dry, young, and unoaked white wines. These are less likely to undergo malolactic fermentation and have minimal skin contact.
  • Sauvignon Blanc: Often crisp and fresh, Sauvignon Blanc is fermented without skins and typically does not undergo malolactic fermentation.
  • Pinot Grigio / Pinot Gris: This thin-skinned grape variety yields wines that are usually fresh, crisp, and low in histamine.
  • Riesling: Especially dry, young German Rieslings are excellent choices due to minimal skin contact.
  • Unoaked Chardonnay: While some Chardonnays undergo malolactic fermentation for a buttery flavor, unoaked versions fermented in stainless steel tanks are a safer bet.
• Rosé Wines: Generally, rosés are fermented with minimal skin contact, making them a suitable, low-histamine option. Lighter-colored, younger rosés are ideal.
• Sparkling Wines: Cava and Prosecco tend to be lower in histamine than many still reds. Aged Champagnes should be approached with caution due to longer aging on lees, which can increase histamine content.
• Red Wines: If you must have red, opt for a younger, lighter-bodied varietal.
  • Pinot Noir: A notoriously difficult grape to grow, Pinot Noir has thinner skins than most red grapes, potentially resulting in lower histamine levels, especially in younger vintages.
  • Specialty Certified Low-Histamine Reds: A few producers have developed certified low-histamine red wines using meticulous production techniques, such as Veglio Michelino e Figlio's Dolcetto D'Alba or Barbera D'Alba.

Comparison Table: High vs. Low Histamine Wines

Feature	Low Histamine Wine	High Histamine Wine
Wine Type	Dry White, Rosé, Sparkling	Aged Red, Fortified Wines, Dark Beer
Grape Skins	Thin-skinned (e.g., Riesling)	Thick-skinned (e.g., Cabernet, Syrah)
Fermentation	Shorter, in stainless steel	Longer, often with malolactic fermentation
Aging	Young, fresh, unoaked	Aged in wooden barrels
Typical Histamine Content	Low (3-120 µg/L)	High (60-3800 µg/L)
Examples	Sauvignon Blanc, Pinot Grigio	Merlot, Cabernet Sauvignon, Port

How to Enjoy Wine with Histamine Intolerance

Beyond choosing the right bottle, you can take other steps to minimize your symptoms. The key is moderation and being mindful of your body's individual response.

General Tips

• Watch Your Portion Size: Smaller quantities are less likely to overwhelm your body's DAO enzyme supply. Start with a small amount to gauge your tolerance.
• Limit High-Histamine Foods: Consuming wine with other high-histamine foods, like aged cheeses or fermented products, can increase your total histamine load and worsen symptoms.
• Stay Hydrated: Drinking water alongside your wine can help. Remember that alcohol itself inhibits the DAO enzyme, so hydration is always important.

Advanced Options

• Certified Low-Histamine Wines: Look for producers in Europe, particularly Germany and Italy, who have begun producing wines tested and certified to contain less than 0.5 mg/L of histamine. Some brands even provide analysis results on their websites.
• Wine Purifiers: Some products, such as filtering wands or sachets, claim to remove histamines and sulfites from wine after opening, though their effectiveness can vary.

Debunking Myths about Wine and Histamine

• Myth: Organic wine is low in histamine. Fact: Histamine is a natural byproduct of fermentation and can be high even in organic wines, as the organic label only refers to farming methods.
• Myth: Sulfites cause wine-related headaches. Fact: While some people are sensitive to sulfites, research shows that histamines are a more common trigger for the typical red wine reaction, like flushing and headaches.
• Myth: Histamine can be completely filtered out. Fact: Histamine molecules are extremely small and cannot be completely filtered from wine. While specialized products can reduce levels, choosing a wine with naturally lower histamine content from the start is more effective.

Conclusion: Finding Your Best Wine for Histamine Intolerance

Navigating wine options with histamine intolerance is about prioritizing lighter colors, less aging, and controlled fermentation. White wines like Sauvignon Blanc and Pinot Grigio are the most reliable choices, while younger rosés also present a low-risk option. If you crave a red, seek out young Pinot Noir or explore the growing market for specially certified low-histamine wines from producers in Europe. By understanding the factors that influence histamine levels, you can make informed choices and reclaim your enjoyment of a glass of wine with fewer side effects.

For more detailed research on the link between wine and histamine, you can consult this scientific study.

Frequently Asked Questions

Is red wine or white wine better for histamine intolerance?

White wine is generally better for histamine intolerance because it contains significantly less histamine than red wine. White wines are fermented with little to no skin contact, which is where most histamine is produced.

Can organic wine be considered low-histamine?

No, organic wine is not automatically low in histamine. The term 'organic' refers to the farming of the grapes, not the final histamine content, which is determined by fermentation and aging.

What specific wine types should I avoid with histamine intolerance?

You should generally avoid aged red wines (like Cabernet Sauvignon, Syrah, or Merlot), fortified wines (such as Port and Sherry), and wines aged in wooden barrels, as these tend to have the highest histamine levels.

Are there any certified low-histamine wines available?

Yes, some European wineries, particularly in Italy and Germany, produce and certify wines as low-histamine. These are typically crafted under meticulous, controlled conditions to minimize histamine formation.

Does Champagne or sparkling wine have histamine?

Yes, sparkling wines contain some histamine, but generally less than red wines. Younger sparkling wines like Prosecco or Cava are typically safer options than aged Champagnes, which can have higher levels.

Do wine purifiers effectively remove histamines?

While some products claim to reduce histamines, their effectiveness is debated, and histamine molecules are too small to be entirely filtered out. Choosing a wine with naturally lower histamine levels is often a more reliable strategy.

Can a person with histamine intolerance tolerate any red wine?

Some individuals can tolerate specific red wines. Younger, lighter reds like Pinot Noir sometimes contain lower histamine levels. Certified low-histamine red wines are also available from specific producers.