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.
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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)