Histamine Control Guide: Enjoying Filipino Adobo Safely

Filipino Adobo, with its savory-sour sauce and tender meat, is a beloved national dish. But for those managing histamine intolerance, ingredients like fermented soy sauce and vinegar can trigger reactions. This guide reimagines Adobo for sensitive diets while preserving its soul-soothing essence.

Why Traditional Adobo Challenges Histamine Control

• Vinegar: Fermented liquids build histamine during aging
• Soy sauce: Double-fermentation makes it high-histamine
• Garlic: A common histamine liberator
• Meat choice: Leftover/reheated proteins increase histamine
• Cooking methods: Slow simmering boosts histamine accumulation

Low-Histamine Adobo Recipe

Yield: 4 servings • Prep: 15 min • Cook: 45 min

Safe Ingredients List:

• 500g fresh chicken thighs (use immediately after purchase)
• ⅓ cup coconut aminos (soy sauce substitute)
• ¼ cup lemon juice (non-fermented acid)
• 1 tbsp fresh ginger (safer than garlic)
• 2 bay leaves (histamine-safe seasoning)
• 1 tbsp coconut oil

Preparation:

1. Pat chicken dry—never marinate. Freshness prevents histamine formation.
2. Brown chicken in coconut oil over high heat (kills surface bacteria).
3. Add coconut aminos, lemon juice, ginger, and bay leaves.
4. Simmer uncovered for 20 minutes (shorter cook time = less histamine).
5. Remove bay leaves before serving over fresh cauliflower rice.

Pro Tip: Freeze portions immediately after cooking. Reheating escalates histamine levels.

How MM Food App Protects You

1. Menu Scanner: Instantly flags high-risk ingredients like soy sauce or vinegar when dining out
2. Custom Alerts: Set "histamine control" preferences to filter unsafe dishes
3. Ingredient Translator: Decodes Filipino menu terms like "toyo" (soy sauce) or "suka" (vinegar)
4. Alternative Suggestions: Recommends naturally low-histamine local dishes

Embrace the comfort of Filipino flavors without compromise. Cook our adapted Adobo confidently, and when eating out, let MM Food be your dietary guardian—translating menus and analyzing ingredients in real time for stress-free dining.