Guide to 13 Low Histamine Tea Options & Recipes (2024)

You've probably noticed from a quick skim that none of these teas actually contains tea leaves, meaning no black, green, white, oolong, or pu-er tea bases. That is not because they are all high histamine foods, but rather they all of those contain some level of caffeine, which can theoretically block the clearing of DAO (diamine oxidase).

This can lead to a histamine reaction, so caffeinated teas are generally not recommended for people whose histamine levels are still very high. However, if you can tolerate caffeinated coffee, research and anecdotal evidence lead me to believe that it may be okay for you to drink regular teas at some point.

That point would be once you've finished the elimination diet portion of living low histamine, though only as long as you're still eating low histamine overall. For your ease in the moment, each low histamine tea is divided into one of three categories, so hopefully you can find one you like. Happy steeping!

🍵 Low Histamine Teas

Herbal Teas

Ginger Tea

Quite possibly the most universal tummyache tea, ginger has been used for millennia to soothe the stomach and fight infections in many parts of the world. This natural antihistamine tea has been upheld time & again in lab tests, proven to fight inflammation, stabilize mast cells, and inhibit viral activity.

From the beginning of my low histamine journey, I've made my own ginger tea with chopped fresh ginger and boiled water, plus a bit of manuka honey if I'm using it to replace dessert. I also love making lemon basil tea with slices of fresh ginger; it's hard to go wrong when making an herbal tea.

You can even boil dried ginger or ginger powder in water with any number of spices, and then carefully strain it all to create your own masala chai (with or without cinnamon, depending on tolerance).

Rooibos Tea

Also known as redbush tea, rooibos is made from the leaves of Aspalathus linearis, a shrub native to South Africa. Traditionally this low oxalate tea has been brewed much like a black tea, though the flavor is smoother, earthier, and notably sweeter.

Green rooibos is even lighter and more vegetal than red, making it more comparable to green tea. It's also unfermented and contains higher levels of antioxidants relative to red rooibos, though it's harder to find and therefore slightly more expensive.

Tulsi Tea (Holy Basil)

Tulsi has long been used in its native India as both a spice and a tea, brewed either fresh or dried. The herb is packed with nutrients, particularly Vitamin K, a potent anti-inflammatory, and is known to affect H2 receptors and stabilize mast cells against excess histamine release.

Its flavor packs quite a punch, though, with a mildly bitter and moderately spicy flavor that can be overwhelming for some people. If you'd prefer to grow your own tulsi for tea, make sure pinch off any flowers growing on the plant, as they cause the leaves to turn bitter.

Peppermint Tea

It's not just a decongestant! When consumed as an herbal tea, peppermint seems to act similarly to a H2 inhibitor, stabilizing mast cells and even keeping seasonal allergies at bay.

Peppermint tea is available alone of course, but it goes beautifully as the base note in blends, particularly with lavender or chamomile flowers.

Spearmint Tea

The most common mint in the market, spearmint is renowned for its antimicrobial and anti inflammatory properties, as well as its lovely scent. Similar to peppermint, spearmint is great for brewing with dried or fresh leaves, though it also has numerous culinary uses for which peppermint would be too harsh.

I personally tend towards spearmint tea as it's also great for lessening symptoms of PCOS (polycystic ovarian syndrome). Its flavor differs from peppermint because it has a much lower menthol content, lessening the cooling effect on the tongue.

Floral Teas

Chamomile Tea

Highly lauded as a relaxant, chamomile tea is a popular choice at nighttime, as it's also great for soothing the stomach after a meal and even keeping nausea at bay. The tea is made from the dried buds of the chamomile flower, and has a very light florality with a touch of bitterness.

Just beware that chamomile is in the same family as ragweed, so you may want to avoid it if you have a severe ragweed allergy, as it may induce symptoms of an allergic reaction, regardless of chamomile histamine levels.

Lavender Tea

Most famous for their fragrant oils, lavender flowers make for a potent low histamine tea, best enjoyed in a blend with other floral favorites, like chamomile.

Their tea form tastes like a mild version of the enchanting scent we now associate with some of our favorite soaps and perfumes, but the flavor itself is light.

Hibiscus Tea

Some people swear by hibiscus tea for their Vitamin C fix, but it's always been too sour for me. That said, hibiscus (also known as flor de jamaica or roselle) tea is known for its bright red color, which in fact is revealing of its elevated antioxidant content.

Polyphenols are the particular group of antioxidants which contribute that pigment, though hibiscus also boasts abundant mast cell-stabilizing compounds, such as quercetin. I highly recommend sweetening your roselle tea with manuka honey, as it won't increase the histamine level of the beverage.

Plus, the antioxidant effect of hibiscus will balance out any sugar-induced inflammation.

Earthy Teas

Moringa Tea

While you may have heard of moringa oleifera more in the context of smoothies, moringa is a very nutrient-dense leaf native to the Indian subcontinent. It's been used there for centuries to treat malnourishment, and not only are moringa histamine levels low, but it also has strongly antioxidant & antimicrobial properties and is known to stabilize mast cells.

It has a strongly grassy and hay-like flavor when eaten, but when brewed into tea this effect is greatly lightened, and it lacks the bitterness of many other herbal teas.

Sage Tea

With a mild minty, almost bitter undertone, sage tea is usually enjoyed as a blend with other botanicals, though it can be consumed by itself. Much like the sage smudges you may have seen in incense shops, this low histamine tea is fragrant and strong.

Sage tea pairs well with ginger and other members of the mint family, such as basil or spearmint.

Nettle Leaf Tea

Nettle tea is perhaps one of the best-advertised teas for histamine intolerance, as stinging nettle is commonly consumed as a supplement in capsule form (as if you need another pill).

But if you're looking for a tea that's rich in mast-cell stabilizing substances and easy to prepare, this earthy and grassy herb may be the pick for you.

Dandelion Root Tea

Dandelion is the first ingredient in the digestive bitters I take before most meals, because the plant is very protective of the liver and therefore aids in effective detox. That is furthered by stimulating the production of bile and stomach acid, making it a great option for before meals.

Just beware that it's rather bitter, so you may want to combine it with something more naturally sweet, like chamomile or ginger.

Milk Thistle Tea

As one of the most commonly-used herbs to support liver detoxification, milk thistle is also an antioxidant and an antiviral, known to boost functioning of the immune system.

It boasts a mildly bitter and earthy flavor with a slight sweetness, often compared to dandelion root tea, though it's more commonly sweetened and enjoyed in the evenings.

Is tea high in histamine?

Tea leaves are not high in histamine, but they contain some level of caffeine, which is said to block the clearing of histamine. Most herbal teas are low histamine and safe to consume with histamine intolerance.

Is green tea high in histamine?

Green tea is low in histamine, but green tea histamine levels are not as relevant for most people as the caffeine, which supposedly delays the clearing of histamine.

Is matcha high in histamine?

Matcha histamine levels are low, like with other forms of green tea, but the actual histamine is less relevant than the caffeine, which supposedly delays the clearing of histamine.

Is black tea high in histamine?

Black tea histamine levels are low, but it is higher in caffeine, which supposedly delays the clearing of histamine.

Is matcha high in histamine?

Much like other green teas, matcha histamine levels are low, but it contains moderate amounts of caffeine, which supposedly delays the clearing of histamine.