Wheat bran flakes

The bran itself is low in histamine, but packaged wheat bran flake cereals often contain more than just bran.

• Added ingredients to watch — many commercial bran flake cereals include malt extract or dried fruit; malt extract appears on some histamine sensitivity lists and is worth noting, though its specific histamine relevance for intolerant individuals is not clearly established in major references; dried fruit is more widely flagged across histamine intolerance resources

• Plainer is better — unflavored, additive-free wheat bran flakes tend to sit more comfortably in the moderate range than heavily fortified versions

Checking the ingredients list for malt, dried fruit, or preservatives is usually the most useful step when choosing a bran flake cereal.