Low Histamine Bread Options (Recipes & Brands) (2024)

I generally prefer to develop my own recipes and pick & choose what flavors to highlight. But despite how long we were all trapped at home during the pandemic— theoretically making sourdough bread— I spent that whole time avoiding it.

But I started searching for low histamine bread options many months ago, after lasting over a year eating only bread alternatives like sliced squash and rice cakes. So for now, rather than trying to develop a low histamine bread recipe of my own, I've pulled together a guide to all the ones already out there!

Medical Disclaimer: as with everything on this site, this article is provided for information only. I strongly urge you to speak with your doctor or a licensed medical professional in order to assess whether or not you have histamine issues, and/or which foods cause a histamine release for you personally. Every body is different, and some people will tolerate different foods than you do. Please keep comments respectful.

Notes on Histamine and Bread

The recipes below are all organized by type. Keep in mind that even though all the ingredients in each recipe are low histamine, we all have different sensitivities, such as lectins, oxalates, and sweeteners.

In fact, just under a year after my initial switch to low histamine, I decided to try a bread from my supermarket, a yeast-containing spelt bread from what I believed was the gluten-free section of the freezer.

I had no reaction, but since I quit grains at the end of 2022, I have felt immeasurably better, with almost no mental health issues. All of that is to say, histamine intolerance is complicated and manifests differently in every person afflicted with it. Some of you may be fine with spelt, but if not, there are plenty of spelt flour substitutes for both baking and bread making.

SIGHI actually notes wheat as being a 1 out of 3, despite gluten's terrible reputation. That's why I decided to write this post; it can be difficult and frustrating to sort through all the recipes online for one you can tolerate, and not everyone is lucky enough to find a reasonable option at their local market.

However, for those who are also located in the USA, below the recipes are a few low histamine bread brands & products that I've tried over the last couple weeks and not reacted to. But please note that all of them are American brands and are very unlikely to be available internationally.

Low Histamine Soda Breads

Rice Flour Bread

Possible Triggers: honey, white vinegar, xanthan gum (can be subbed).

This recipe reminds me of my dairy-free waffles and favorite store-bought brand, which is made with cassava flour and come frozen, to be microwaved and then extensively toasted so as to make them delicious. It's one of the most "typical" bread recipes on this list.

However, it does need to be handled with a bit of care to remind you of store bought loaves. While it's also of free of yeast and eggs, it does still contain some ingredients which may cause inflammation, and that could irritate your base level histamine if your histamine "bucket" is full. Click here for the recipe.

Simple Soda Bread

Possible Triggers: buttermilk (recipe includes dairy-free alternative).

All of the other low histamine breads on this page indicate specific low histamine flours to use in their recipe, but this one just says to use a "gluten-free flour blend."

That does simplify things, but for those of you who can't tolerate store-bought blends, this is a great resource for making your own. Otherwise, this may also be the simplest recipe on this list! Click here for the recipe.

Low Histamine Sweet Breads

Zucchini Bread

Possible Triggers: coconut sugar (if eating larger amounts), cinnamon (optional), eggs, apple cider vinegar (the most-tolerated vinegar).

If you're unfamiliar with zucchini bread, it's basically the slightly more savory answer to banana bread. Its base is a dark blend of flours of your choosing, though Marie's use of a quinoa and oat blend is delectable.

It also sneaks in some antihistamine foods, like pumpkin seeds and dates. This is the perfect low histamine bread to spread ghee or butter & jam on, or even having in the morning with eggs. Click here for the recipe.

Faux Banana Bread

Possible Triggers: no common ones!

I'll admit to never having been a huge fan of banana bread even before developing a histamine intolerance. But this sweet potato-based bread offers such a comforting blend of flavors that it's hard not to crave a slice.

Unlike the zucchini bread, this one is vinegar- and egg-free, and it's decidedly intended to fulfill your sweets craving. Plus, it's free of any common HIT triggers! Click here for the recipe.

Anti-inflammatory Fruit Bread

Possible Triggers: coconut sugar (if eating larger amounts).

Healing Histamine has been an amazing resource for histamine intolerance sufferers for many years, and this well-balances sweet bread is no different. The recipe itself is a bit difficult to read, but it's made with a sorghum flour base and a small pile of low histamine fruits and veggies.

All the ingredients are not only low histamine but actively healing. The author, the late Yasmina, recommends serving it homemade cherry jam, but I'm sure it'd also be delicious with a drizzle of date syrup. Click here for the recipe.

Miscellaneous Low Histamine Breads

Everything Bagel Bread

I wasn't really sure where to put this one, but it reminds me a lot of the "keto cloud bread" that my friend made many months ago. The base is a combination of eggs and a bit of macadamia butter and tiger nut flour, among a few other things, plus the delectable "everything" seasoning of bagels.

Beth O'Hara, the author of this recipe, also has a cassava flatbread recipe that may be more suitable if you're looking for something more munchable. Click here for the recipe.

Possible Triggers: eggs.

Low Histamine Bread Products (USA)

Julian Bakery's Almond Bread is a gluten-free option that's also paleo, keto, and crunchier than all get out. It has a nutty flavor profile due to the almond flour, and it's a good alternative for sandwiches or toast, especially with butter, ghee, or a butter and ghee substitute.

Base Culture 7 Nut & Seed Bread is the grain-free bread I keep in our freezer year-round. It combines almonds, sunflower seeds, and arrowroot starch, among other nuts and seeds to create a nutrient-dense, low histamine bread. Its rich and crispy texture, along with the nutty and earthy flavor, make it ideal for a sandwich or as a snack with spread.

Base Culture Original Keto Bread is an even simpler version of my favorite nutty bread. It's known for its simple ingredient list, including almond butter, flax seeds, and eggs, which does mean it's not really vegan friendly. It does, however, provide a nutrient-packed, low-carb option with a classic bread flavor versatile enough for both sweet and savory dishes, such as French toast or a deli-style sandwich.

Siete Brand Chickpea Flour Tortillas have a slightly chickpea flavor and a sturdy texture that holds up well to fillings. They're perfect for creating mozzarella quesadillas or burritos, providing a grain-free option for anyone with histamine issues.

Siete Brand Cassava Flour Tortillas are a neutral-flavored alternative that mimics the taste and texture of a classic wheat tortilla, with none of the irritants. They're versatile enough for any dish, from soft tacos to mini pizzas, though I've only used them for chicken quesadillas.

Siete Brand Almond Flour Tortillas offer another soft and pliable alternative to traditional tortillas, with a subtly sweet and nutty taste from the almond flour, though you can also make your own. These tortillas are best used for making enchiladas, tacos, or wraps.

Swapples Brand Blueberry Waffles are a unique, fruity option for a low histamine diet. With their sweet blueberry flavor and satisfyingly crunchy waffle texture, they serve as a perfect breakfast treat or snack, pairing well with a pat of butter and syrup or your favorite maple syrup substitute.

Do you have a go-to low histamine bread recipe or brand?