Wheat bran
Wheat bran is a plain milling byproduct with no fermentation, keeping its histamine level low despite being a concentrated wheat product.
Wheat bran is the outer layer of the wheat kernel — it's separated during milling without any fermentation or aging involved.
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No histamine-raising processes — because bran is simply a mechanical byproduct of milling, it doesn't go through the steps that typically cause histamine to build up
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Watch what it's combined with — wheat bran added to yogurt, certain cereals, or foods containing vinegar-based preservatives can increase the overall histamine of the meal
Used simply — stirred into porridge or added to home-baked goods — wheat bran tends to be one of the more manageable wheat products.
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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)