Jam

Jam concentrates fruit through cooking and often adds sugar, but the histamine concern is mainly about which fruit is used.

• High-risk fruit jams — strawberry and citrus-based jams involve fruits that are either high in histamine or well-established liberators, making them more likely to cause a reaction; raspberry also appears on some liberator lists, though the evidence is less consistent than for strawberry

• Lower-risk alternatives — apple or pear jams are generally considered safer choices for histamine-sensitive individuals, especially in moderate amounts

Reading the label for fruit type matters more than the fact that it's a jam.