Is Chocolate High In Histamine? Your Histamine Intolerance Guide

Are you wondering whether chocolate is high in histamine? Chocolate, loved by many, often becomes a concern for those of us with Histamine Intolerance. But the good news is: Not all chocolate is unsuitable! Here, I summarized everything you need to know to enjoy chocolate safely – despite Histamine Intolerance!

UPDATE: There’s now a low histamine dark chocolate on the European market! The Wholy Bean is the first dark chocolate bar specifically created for people with Histamine Intolerance – and I’ve completely fallen for it.

If you live in the US, you can get unfermented cacao powder and make your own low histamine dark chocolate! 

So what’s the deal with chocolate and histamine? The cocoa bean itself isn’t particularly high in histamine, but in the process of making chocolate, cacao beans are typically fermented – and that fermentation step significantly increases histamine levels. Chocolate is also thought to act as a histamine liberator and contains other biogenic amines, which can make things more challenging for those sensitive to histamine.

Why Histamine Liberators and Biogenic Amines Matter

Histamine liberators can be problematic because they may trigger the release of histamine stored in your body’s cells, possibly leading to the typical Histamine Intolerance symptoms.

On the other hand, the biogenic amines found in chocolate, such as tyramine and phenylethylamine, can also be troublesome because they compete with histamine for the enzyme diamine oxidase (DAO). DAO is responsible for breaking down histamine in the body. This competition can increase the overall histamine load and trigger symptoms.

Additionally, both tyramine and phenylethylamine can cause migraines in some individuals, regardless of Histamine Intolerance.

Dark, Milk, and White: The Chocolate Spectrum

As a general rule, the darker the chocolate, the less it is tolerated by those with Histamine Intolerance. This is because dark chocolate contains the highest amount of cocoa mass, and consequently, higher levels of biogenic amines. On the other hand, white chocolate, which contains no cocoa mass but only cocoa butter, is usually well tolerated.

The table below lists the most common ingredients in chocolate and their risk score according to the SIGHI histamine list (from 0 to 3, where 0 is “well tolerated”, 1 is “usually well tolerated in small quantities”, 2 is “poorly tolerated” and 3 is “very poorly tolerated”).

Let’s look at the three main types of chocolate one by one.

Dark Chocolate

Plain dark chocolate typically consists of cocoa mass, cocoa butter, and sugar. Due to its high cocoa content, it is generally the least tolerated by those of us with Histamine Intolerance.

Milk Chocolate

Milk chocolate has less cocoa mass compared to dark chocolate and includes milk solids. Skim/whole milk powder is normally well tolerated with Histamine Intolerance, at least in small quantities.

White Chocolate – The Safest Option For Histamine Intolerance

White chocolate usually consists of cocoa butter, milk powder, and sugar. Since it lacks cocoa mass, it is generally the best tolerated among the three types of chocolate. For those who cannot tolerate milk powder, vegan white chocolate alternatives made from coconut or rice milk are available. These alternatives often contain simple ingredients and can be a suitable option for most of us with Histamine Intolerance.

If you are like me and always disliked white chocolate because of its overly sweet taste, I have good news. Many brands, especially organic ones, produce white chocolate with a reduced amount of sugar. The typical white chocolate that I knew as a child (and couldn’t stand) contains between 50 and 65% sugar. However, there are white chocolates with around 30 to 45% sugar. These options contain more cocoa butter, giving them a velvety texture and creamy taste.

The Soy Lecithin Debate

Most chocolates contain soy lecithin, which might seem like a red flag since soy products are typically poorly tolerated by individuals with Histamine Intolerance. However, soy lecithin is an exception and is classified as 0 on the SIGHI list , indicating it is safe for people with Histamine Intolerance. Moreover, the amount of soy lecithin used in chocolate is minimal. For those who prefer to avoid it altogether, many organic chocolates do not add soy lecithin.

Exploring Carob as a Chocolate Alternative

Carob is often suggested as an alternative to chocolate, especially for those with Histamine Intolerance. Some people find it to be a suitable option, as it’s generally considered lower in biogenic amines and may not trigger the same reactions as traditional chocolate. However, it’s worth noting that on the SIGHI list, carob is classified as a 2, which indicates that it could still cause issues for many individuals with Histamine Intolerance. Personally, I tried carob before developing Histamine Intolerance and didn’t particularly enjoy the taste. It’s quite different from chocolate and has a distinct, somewhat earthy flavour. If you’re considering trying carob, it might be worth sampling a small amount first to see how your body responds and whether you like the taste.

Shouldn’t You Avoid Sweets When Histamine Intolerant?

There is no easy answer to this. While there are plenty of low histamine sweets, we all know that sugar isn’t great for health. Whether you want to give up on sugar altogether or decide to indulge once in a while (or even more often) is totally up to you and probably depends on what the root cause of your Histamine Intolerance is. If gut issues such as SIBO or leaky gut caused your Histamine Intolerance, you may need to cut out sugar from your diet completely for some time. It is best to decide this with your healthcare practitioner. My personal take on it is that indulging every now and then is good for the soul. And let’s be honest, being on the low histamine diet is already challenging enough (especially in the beginning). So why not treat ourselves every once in a while?

Tips for Enjoying Chocolate with Histamine Intolerance

• Opt for White (Vegan) Chocolate: White chocolate is generally better tolerated.
• Go for Simplicity: Opt for chocolates with minimal ingredients.
• Check for Additives and Other Problematic Ingredients: Always read the ingredients list to avoid unwanted additives such as artificial flavours that might trigger symptoms. Chocolate often also contains nuts, which may be unsuitable.
• Choose High-Quality Brands: According to the “Food Intolerances App”, Fair Trade chocolate contains less histamine and other biogenic amines due to better production conditions.
• Experiment with Brands: Some brands might have formulations that are more suitable for your tolerance levels.
• Start Small: If you’re uncertain about your tolerance, begin with small amounts and observe your body’s reaction.

Make Your Own Chocolate

If you find plain white chocolate too bland, why not make your own? There are no limits to your creativity – you can add low histamine ingredients like suitable nuts, seeds, or fruits to create a treat that works for you.

I’ve shared a low histamine and gluten free Dubai Chocolate recipe that you might want to check out. In that post, I also explain how to temper chocolate to get that smooth, snappy finish you know from store-bought bars.

A Word of Hope

When I first started managing my Histamine Intolerance, dark chocolate was completely off the table. Even tiny amounts would trigger uncomfortable reactions. Fast forward to today, and I can now enjoy a piece of dark chocolate every now and then without any issues (larger amounts are still off the table sadly). This journey highlights a crucial point: significant improvements are possible over time. By carefully managing your histamine levels and addressing the root causes of your intolerance, you can lower your histamine bucket and expand your food options. Remember, while the path to better tolerance may take time and patience, progress is usually possible. Keep hope alive and stay dedicated to your journey—there’s a good chance that with the right approach, you too can find more flexibility in your diet. And for now, I hope you enjoy a piece of delicious white chocolate!