Mustard greens

Mustard greens are low in histamine and generally a safe leafy green for people with histamine intolerance or MCAS. They are a fresh, non-fermented vegetable, so the only real thing to watch is buying and using them fresh.

Why mustard greens is rated low

Mustard greens are a peppery member of the cabbage family, eaten fresh and cooked rather than aged or fermented, so there is no process here that would build up histamine. Unlike spinach, which naturally contains histamine and bothers some people, mustard greens are not known for that, which is part of why they land low. The main pitfall is simply produce spoiling if it sits too long.

What changes your risk

• Freshness — Crisp, deeply colored leaves are what you want. Once mustard greens turn yellow, slimy, or smell sour, they are past it and should be discarded.
• Storage — Keep them cold and dry in the fridge and use within a few days. Damp, bagged greens break down faster, so a paper towel in the bag helps them last.
• Mold — These are soft, high-moisture leaves, so if you see mold or sliminess, throw the whole bunch out rather than trying to rinse or salvage part of it.
• Cooking — Sauteing, steaming, or braising fresh greens keeps them low-histamine and easier to digest. Cooking does not add histamine here.
• Not fermented versions — Mustard greens are sometimes turned into pickled or fermented dishes. Those are a different food entirely and are best avoided; stick to the fresh leaves.

What else is safe

Since mustard greens are already low, you have plenty of company: kale, collard greens, bok choy, Swiss chard, and cabbage are other fresh brassica-family or leafy greens that are generally well tolerated. The two to be careful with are look-alikes in the leafy-green world that are not equivalent: spinach, which contains histamine and bothers some people, and any fermented or brined greens such as sauerkraut, kimchi, or pickled mustard greens, which are high and should be skipped.

How to enjoy it

Buy bunches with firm, unwilted leaves and no yellowing, and store them unwashed in the fridge, washing just before you cook. A quick saute with olive oil and fresh garlic, or a short braise, tames their bite and keeps them gentle. Cook what you will eat soon rather than letting cooked greens sit for days, and cool and refrigerate any leftovers promptly.

Common questions

Are mustard greens high in histamine like spinach?

No. Mustard greens are low and are not known to carry histamine the way spinach does, so they are usually the safer of the two for sensitive people.

Is pickled mustard greens okay for histamine intolerance?

Not really. Fermented or pickled versions are a different, higher-histamine food, so stick with the fresh cooked leaves.

Should I eat mustard greens raw or cooked?

Either works for histamine, but cooking softens their sharp flavor and is easier on digestion. Cooking does not raise the histamine.