low histamine alcohol drink

Low Histamine Alcohol Cocktail Recipe

Summer... It’s the most glorious time of year. Everything is bright and green. People are outside, they’re happy and enjoying the sun.

It’s also patio season, a time to spend with friends and family, a time to unwind after a long day, sipping on a cocktail or mocktail, soaking up the rays. 

If this last part sounds more like a nightmare than a dream to you, we know why! Not only does histamine intolerance leave you severely restricted with what you can eat, but it’s as restrictive - if not more - in terms of what you can drink. 

If you haven’t enjoyed a refreshing drink relaxing on a patio during a summer afternoon in longer than you would like to admit, this article is for you.

We have a simple solution to help you to enjoy this coming patio season, whether you want to sip on a light alcoholic drink, or try an alcohol-free mocktail. 


Alcohol and histamine intolerance: a ‘deadly’ combination

We know you don’t have to be told that alcohol and histamine intolerance just don’t mix. Anything that has been fermented can trigger a flare, causing your histamine levels to soar, and along with it, those ghastly symptoms. 

Why? Because alcohol can render the essential histamine degrading enzyme diamine oxidase (DAO) less effective (1).

Alcohol itself is also high in histamines, especially those that are well aged, or that have added flavors, gluten, colorants, preservatives, yeast or anything else in them.

You can imagine, and have likely experienced it over and over again, that when your histamine levels are already teetering on the ledge, even a tiny glass of alcohol can send you over the edge. 

That’s all about to change!

Now, as much as we’re not encouraging you to drink alcohol - it is a toxin after all - there are many of you that just want a little slice of normality in your life, once in a while.

It’s a big part of many people’s lives, whether that’s about culture, social interaction, or simply sharing a drink with a loved one.

Let’s be honest, alcohol is everywhere, and you may have enjoyed a drink or two before you discovered you were histamine intolerant. That is why we’ve done the research, to give you the opportunity to do so again, and be able to at least enjoy a celebratory drink, if you so choose. 

So, let’s take a look at how…

A low histamine alcohol cocktail

Our histamine-friendly drink of choice is a summery cocktail. Woah, that sounds dangerous, right?!

Don’t be alarmed, we’re not proposing you have a citrusy blend, sugar-packed, brightly coloured variety… Instead, we’re offering you a quick and easy recipe that uses a simple blend of flavors and low histamine ingredients to give you just the right kick. 

Once again, keep in mind that if you're severely struggling with any health condition, it's best to avoid alcohol as much as possible.

This drink is perfect for those who know they can tolerate a small amount of alcohol. Additionally, adhering to a low histamine diet will keep histamine levels low so that, when you do consume something like a little bit of alcohol, there will be better tolerance making it less likely to experience any symptoms. If you haven't already, click below to get the free low histamine diet guide.

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Low histamine alcohol: cocktail recipe

Ingredients (makes one cocktail):
  • 1 oz good quality, clear rum (can be replaced with vodka, if preferred. remove the alcohol entirely if you prefer a mocktail)
  • 2 oz coconut cream
  • Stevia drops (varies according to brand, but start with 3 drops and work your way up to about 5 or 6 as needed) 
  • 2 oz sparkling water 
  • Approximately 6 mint leaves 
  • Ice 


  • Pick and wash the mint leaves, pat dry
  • Take the leaves, pressing and rolling them between your fingers to release more of the flavor
  • Add them to a serving glass
  • Add the rum, stevia drops and coconut cream and mix well
  • Add a couple of ice blocks and pour in the sparkling water
  • Mix gently, serve and enjoy 

Of course, you can also have an alcohol-free, mocktail version!

Simply leave the rum out of the recipe, if desired and enjoy this beautiful and unique coconut drink.


Alternative drinks and alcohol with the least histamine

Fortunately, there is a world of other flavors and combinations you can explore. Here are the basics:

For the alcohol base, we recommend one of these four options: vodka, rum, gin, tequila. It’s best to look for those high quality varieties that are unflavoured, and are clear alcohols. 

For the juice or mix, we have some great options: apple, grape, peach, pomegranate, lychee, mango, coconut water. And, sparkling or still water can also be a great addition to hydrate without the histamine!

You can also add herbs such as basil, rosemary, cilantro, thyme, lavender or elderflower, or as we did above, mint leaves. Or try your hand at adding fresh fruit or fresh fruit purees, such as blueberries, pear, lychees or watermelon. Cucumbers slices are also a great cocktail option. 

Take a look at this low histamine food list, and use your imagination when it comes to additional flavors.

Wine spritzers (sparkling water mixed with wine) may also be a quick and easy go-to option on occasion. Be sure to check out our low histamine wine list to ensure you choose the right varieties. You can also add rosemary or elderflower and a touch of stevia to make a wine ‘cocktail’. 

We hope this has been helpful! Let us know if you try our recipe, or if you have some up with any of your own. 


Want more low histamine recipes? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes!

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Put your health in nature's hands.
Anita Tee, Nutritional Scientist




  1. Jarisch, R., & Wantke, F. (1996). Wine and Headache. International Archives of Allergy and Immunology, 110(1), 7–12. 
Author Photo

Anita Tee

My name is Anita Tee. I'm a nutritional scientist who specializes in histamine intolerance. I hold a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology and Psychology.For the past ten years, I have used my experience in nutritional and medical health sciences to create a scientifically backed, natural approach to healthcare that relies 100% on evidence-based research.As I previously suffered from - and overcame - histamine intolerance, my focus is to increase recognition and expand the available resources and protocols available for resolving this particular disorder. To date, I have helped over 4,000 individuals fully resolve or better manage their histamine intolerance symptoms.

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