Eating a low histamine diet can be very stressful and having Low Histamine Protein Powder options on hand can make life a lot easier! Getting enough protein is super important and supplementing with protein powder can sometimes be essential to meeting your nutrient needs. I also love having protein powder on hand for on-the-go, vacations or for a last minute boost!
When comes to a low histamine diet, I typically follow the SIGHI guidelines. According to this list, hemp, pumpkin seed and rice protein are the best options. When it comes to histamine intolerance, everyone is so different, so I am going to share many different options. It is important to always discuss any new introductions with your nutrition or medical provider!
Single Ingredient Protein Powders
If you are really sensitive and you need to be really strict with your low histamine diet, single-ingredient protein powders are a great place to start. Transparently, most of these don't have the best taste, but they work really well in smoothies or protein balls.
Hemp Protein Powder
Hemp is rated a 0 on SIGHI. When I first was told to go on the low histamine diet, I leaned on this protein powder the most because it is one simple ingredient, hemp. I am not going to lie, it does not taste great, but if you throw it into a smoothie, you don't even taste it! I look for organic hemp if possible. Some of the brands I have tried and love are Manitoba Harvest, Nutiva and Bob's Red Mill!
Brown Rice Protein Powder
This is another protein powder that may be well tolerated. It is only one ingredient. Brown rice powder can be fermented, so that may be a reason someone might not tolerate it. Again, it's hard to make any blanket statements when it comes to mast cell activation syndrome or histamine intolerance, but looking for brown rice protein that has one ingredient can be another good place to start. I love the brand Terrasoul because they use organic ingredients! It's also sprouted, which makes it easier to digest.
Pumpkin Seed Protein Powder
Pumpkin seeds are also a 0 on the SIGHI scale. Pumpkin seed protein powder is another single-ingredient option. It doesn't have much flavor, but I like to stir it into my chia seed pudding. Some of the brands I love are: Sprout Living (LESSWITHLAUR gets you a discount) or Anthony's. I try to opt for organic whenever possible as well.
Sunflower Seed Protein Powder
Sunflower seeds are also a 0 on the SIGHI scale. Sunflower seed protein powder is a great single-ingredient option as well. I also like to grab this one from Sprout Living (LESSWITHLAUR gets you a discount). I love that this brand has no additives or gums.
Beef Isolate Protein
Equip Foods protein powder is made from beef and it is gluten-free, dairy-free and free of any sweeteners or preservatives. It is also flash frozen immediately, which makes it lower in histamine than other options. If you are just trying it out, opting for the unflavored might be the safest way to start, but they have lots of yummy flavors once you are able to tolerate more! You can use my code LESSWITHLAUR for a discount on their entire website.
Flavored Protein Powders
If you are on a lower histamine diet and you don't need to be super strict (which is always the ultimate goal), you may be able to tolerate some of these protein powders! These are the ones that I personally use daily. When it comes to flavor, I also opt for vanilla, as it is typically better tolerated than chocolate, coffee, strawberry, banana, peanut or other higher histamine flavor options. Vanilla bean may also be more tolerable than vanilla extract, because most vanilla extracts use alcohol.
The reason I love flavored protein powders is because they are easy to use to make a quick protein shake. Sometimes I am low on energy and need to get some extra protein in. Mixing a vanilla protein with water or dairy-free milk is super helpful for me during those times!
Plant-Based Vanilla Protein Powder
Truvani protein powder is only 5 ingredients (pea protein, vanilla powder, pumpkin seeds, monk fruit and chia seeds). If you grab it from Healthillie website, you can get a discount with code LESSWITHLAUR! There are mixed views on whether pea protein is low or high histamine, but I have been able to tolerate this one pretty well.
Flavored Beef Isolate Protein Powder
This Be Well By Kelly protein powder only uses 3 simple ingredients (beef protein isolate, vanilla bean powder and monk fruit extract). I have been able to tolerate this one well also! It is also gluten-free and dairy-free. I love putting it in my protein chia pudding!
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