Vinegar

Vinegar is rated high for histamine intolerance when the type is not named, because most vinegar is fermented from wine, cider or malt. Distilled white vinegar is the gentler exception.

Why vinegar is rated high

Every vinegar starts as a fermented liquid, and the fermented bases (wine, cider, malted barley, rice wine) are where histamine and other amines come from. SIGHI rates wine vinegars and balsamic among the least tolerated seasonings. Distilled white or spirit vinegar is made from a distilled base and sits at the gentle end, although it still carries a little histamine and is best used sparingly. When a label, a recipe or a flavor like salt and vinegar just says vinegar, it is usually one of the fermented kinds, so the cautious reading is the right one.

What changes your risk

• The type: distilled white vinegar is the gentle one; apple cider and rice vinegar are moderate; red wine, white wine, balsamic and malt vinegar are high.
• Hidden vinegar: dressings, ketchup, mustard, pickles, mayonnaise and salt and vinegar chips all contain vinegar, often without saying which kind.
• Amount: a splash in a dressing is less than a pickled food that has soaked in it.
• Aged vinegars: long-aged balsamic has the most time to build amines.

Lower-histamine alternatives

Distilled white vinegar is the easiest swap when a recipe needs acidity, and fresh herbs can add brightness to dressings without any vinegar.

How to lower the risk

Keep a bottle of distilled white vinegar for cooking, check sauces and dressings for vinegar in the ingredients, and when you make a dressing at home you know exactly which vinegar is in it.

Common questions

Is apple cider vinegar low histamine?

It is rated moderate. Distilled white vinegar is the only vinegar rated low.

Why are salt and vinegar chips rated high?

The vinegar flavor rarely says which vinegar it uses, and most are fermented kinds, so it is rated as plain vinegar.

Is distilled vinegar completely free of histamine?

No. It is low, but not zero, so it is best used in normal cooking amounts.