Semolina

Semolina is simply coarsely ground durum wheat — no aging, no fermentation, no additives that commonly cause issues.

• Minimal processing advantage — because it's just milled grain without any curing or fermentation step, it doesn't accumulate histamine the way aged or fermented grain products do

• Watch the preparation — semolina porridge made with plain water or tolerated milk is usually fine, but pairing it with high-histamine toppings like tomato sauce changes the picture

As a base ingredient, semolina tends to be one of the easier wheat products to work with.