Histamine Tracker
Mizuna
A mild Japanese mustard green that's low in histamine and generally well-tolerated as a fresh salad or cooking green.
Mizuna is a fresh leafy green that doesn't contain significant histamine and isn't known to trigger the body's own histamine release.
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Compared to spicier mustard greens — mizuna is on the milder end of the mustard green family, and its gentle profile extends to histamine tolerance as well
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Fresh vs. pickled — fresh mizuna is the low-histamine choice; pickled mizuna (used in some Japanese dishes) is worth approaching more cautiously, particularly if it involves lacto-fermentation, which is associated with higher histamine levels
Used fresh in salads or lightly wilted in cooking, mizuna is a reliably gentle green.
Track your reactions to mizuna in Histamine Tracker. Log meals and symptoms to spot the patterns that matter for your body.
For educational purposes only. Not medical advice. Consult a healthcare professional for personal guidance.
References
- SIGHI Food Compatibility List — SIGHI (2026)
- Histamine and histamine intolerance — Maintz & Novak (2007)
- Histamine Intolerance: The Current State of the Art — Comas-Basté et al. (2020)
- Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? — Sánchez-Pérez et al. (2021)
- Histamine Intolerance: Symptoms, Diagnosis, and Beyond — Jochum (2024)
- Guideline on management of suspected adverse reactions to ingested histamine — Reese et al. (2021)