Marmalade

Marmalade is made almost entirely from citrus — the fruit that most commonly triggers histamine release in sensitive people.

• Citrus as a liberator — oranges, lemons, and grapefruits are among the most consistently listed histamine liberators across clinical sources, and marmalade concentrates a significant amount of citrus in each spoonful

• Compared to other jams — marmalade tends to be more problematic than apple or pear jam because the entire recipe is built around high-liberator fruit, with no lower-risk ingredients to dilute it

Fruit spreads made from apple or pear are worth exploring as an alternative to the morning marmalade habit.