Green and Oolong Teas in Low-Histamine Diets
Both green and oolong teas are generally considered low in histamine and are suitable options for individuals following a low-histamine diet, with oolong tea showing superior histamine-suppressing properties compared to green tea. 1
Tea Composition and Histamine Relationship
Green and oolong teas are derived from the Camellia sinensis plant, with different processing methods affecting their final composition:
- Green tea undergoes minimal oxidation, resulting in higher concentrations of catechins (particularly EGCG) 2
- Oolong tea is partially oxidized, falling between green and black teas in processing
- Both contain polyphenols with antioxidant and anti-inflammatory properties 2, 3
Research specifically examining used tea leaves found that oolong tea extracts could suppress histamine production at lower concentrations (25%) compared to green tea, which required higher concentrations (50%) to achieve similar effects 1. This suggests oolong tea may have superior histamine-suppressing properties.
Benefits Beyond Histamine Considerations
Both teas offer additional health benefits that may be relevant for individuals with histamine sensitivity:
- Anti-inflammatory effects that may help reduce histamine-related symptoms 2
- Cardiovascular protection and reduced stroke risk 4
- Metabolic advantages including improved glucose regulation 4, 3
- Antioxidant properties that may help mitigate oxidative stress 3
Considerations for Histamine-Sensitive Individuals
When incorporating these teas into a low-histamine diet:
- Freshness matters: Avoid teas that have been steeped for extended periods (several hours) as this may increase the risk of bacterial growth which could potentially produce histamine 4
- Temperature: Hot brewing is preferable to cold brewing for those with histamine sensitivity
- Serving size: Start with small amounts to test individual tolerance
- Additives: Avoid adding histamine-triggering ingredients like citrus or certain flavorings
Broader Context of Low-Histamine Diets
It's important to note that low-histamine diets show considerable heterogeneity in their recommendations 5. While fermented foods are unanimously excluded across different low-histamine diet protocols, there is less consensus about other foods 5. Tea is generally not among the commonly excluded items in these diets.
Clinical Implications
For individuals with suspected histamine intolerance:
- Both green and oolong teas can be included as beverage options in a low-histamine diet
- Oolong tea may be preferable for those with higher sensitivity to histamine due to its superior histamine-suppressing properties 1
- Individual tolerance should be monitored, as histamine sensitivity can vary significantly between people 6, 7
Green and oolong teas represent safe beverage options for most people following low-histamine diets, with the added benefit of numerous health-promoting properties beyond their histamine content.