Banh Xeo

Banh xeo is considered high in histamine. The crispy turmeric crepe is mild, but it is filled with shrimp and pork and served with a fermented fish-sauce dip, which together carry a high load.

Why banh xeo is rated high

The batter of rice flour, coconut milk and turmeric is not the problem. Banh xeo lands high because of what goes inside and beside it: shrimp, pork, and a fermented fish-sauce dipping sauce. Shrimp builds histamine quickly whenever it is not kept very cold from catch to plate, pork is a protein that can climb if it is held warm, and the fish sauce is fermented outright. Frying the crepe until crisp does not undo any histamine that already formed in the seafood or meat.

What changes your risk

• Shrimp freshness and cold chain — shrimp accumulates histamine fast when it warms up; shrimp frozen right after catch and kept cold runs lower than shrimp that thawed and sat.
• Fish sauce dip — the nuoc cham is fermented and high on its own, so skipping it removes part of the load.
• Pork handling — pork that sat warm before cooking or was held afterward can build more histamine; freshly cooked and promptly served is better.
• Made to order — crepes cooked and filled fresh beat ones held warm on a tray.
• Leftovers — a shrimp-and-pork crepe kept and reheated can climb higher; freshly made is the lower option.

Lower-histamine alternatives

There is not a clean low-histamine substitute for banh xeo, since the shrimp, pork and fermented dip are what make it what it is. For a lighter savory meal, a piece of very fresh cooked chicken or white fish that was frozen at sea, served with rice and fresh vegetables, gives you a satisfying plate without the fast-building shellfish and the fermented sauce.

How to lower the risk

You cannot do much to lower a restaurant banh xeo, because the shrimp, pork and fish sauce are baked into the dish. If you make a rice-flour crepe at home, you can fill it with freshly cooked chicken and fresh bean sprouts, cook it to order, eat it right away, and dip in a little olive oil with herbs instead of fish sauce.

Common questions

Does the crispy frying reduce the histamine in banh xeo?

No. Frying makes the crepe crisp but does not remove histamine already present in the shrimp, pork or fish sauce.

Is a vegetarian banh xeo lower in histamine?

Dropping the shrimp and pork removes the fast-building protein, but if it is still served with fermented fish sauce and pickled or tangy sides, it is not automatically low.