Oatmeal Smoothie Histamine Information

An oatmeal smoothie is a nutritious blend typically comprised of oats, a variety of fruits, seeds, and milk or a milk substitute. While the nuances of each recipe may vary, these core components are generally consistent. The impact of an oatmeal smoothie on histamine levels, therefore, hinges primarily on the presence of these key ingredients. Oats are one of the many grains that have no notable history of impacting histamine levels, neither elevating nor reducing them. Because they do not naturally contain histamine, cause a release of histamine, or slow its breakdown, oats can be considered safe in the context of histamine intolerance (1). However, ingredients commonly paired in an oatmeal smoothie such as banana, berries (specifically strawberries), citrus fruits and cinnamon have been termed as histamine liberators, meaning they may cause your body to release stored histamine thereby potentially triggering symptoms in those sensitive to histamine (2, 3). Milk or milk substitutes often used for oatmeal smoothies need to be evaluated too. Cow's milk is listed as a histamine liberator as well as some dairy alternatives like soy milk. Almond milk is generally safe unless you have a nut allergy (4). Keeping the above in mind, it's important to choose your smoothie ingredients wisely if you're conscious about histamine levels. A smoothie made using oats, apples, and almond milk could serve as a safe, low-histamine option. In relation to histamine-lowering substances, certain probiotics – such as Bifidobacterium infantis and Lactobacillus plantarum – found in fermented foods like yogurt have been suggested to degrade histamine, thus potentially helping to reduce its levels. Including a low-histamine yogurt in your smoothie could therefore be beneficial (5). Remember, individuals may react differently to different foods, and what triggers histamine release in one person might not do the same in another. Always consult with a healthcare professional or dietitian if you're planning major changes to your diet. References: 1. Maintz, L., & Novak, N. (2007). Histamine and histamine intolerance. The American Journal Of Clinical Nutrition, 85(5), 1185-1196. 2. Gould, H.J., Sutton, B.J., Beavil, A.J., Beavil, R.L., McCloskey, N., Coker, H.A., ... & Fear, D. (2003). The biology of ToIgE and the basis of allergic disease. Annual review of immunology, 21(1), 579-628. 3. Reese, I., Ballmer-Weber, B., Beyer, K., Fuchs, T., Kleine-Tebbe, J., Klimek, L., ... & Worm, M. (2017). German guideline for the management of adverse reactions to ingested histamine. Allergo Journal International, 26(2), 72-79. 4. Joneja, J.M.V. (2020). Understanding Histamine Intolerance & Mast Cell Activation Syndrome. Berrydale Press. 5. Smolinska, S., Jutel, M., Crameri, R., & O'Mahony, L. (2014). Histamine and gut mucosal immune regulation. Allergy, 69(3), 273-281.