Teff
A whole ancient grain with no fermentation involved — generally well-tolerated by people sensitive to histamine.
Teff is a minimally processed whole grain that doesn't rely on aging or fermentation at any stage before cooking.
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No known histamine activity — teff doesn't contain significant histamine, isn't a known histamine liberator, and doesn't appear to block breakdown enzymes
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Nutritionally dense — it offers more protein and minerals than white rice, without the trade-offs that come with fermented or aged grains
If you're looking to add variety beyond rice, teff is a good candidate to try.
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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)