Navigating Histamine in Korean Banchan: Safe Dining with Sensitivity

Enjoying Korean cuisine often means delighting in banchan (반찬), the array of small side dishes accompanying every meal. But for those with histamine intolerance, fermented and aged ingredients—common in banchan—can trigger reactions like headaches or digestive discomfort. Here’s how to savor banchan safely.

High-Histamine Banchan to Approach Cautiously

Several staple banchan are naturally high in histamine due to fermentation or aging:

• Kimchi: All varieties (napa cabbage, radish) rely on fermentation.
• Jangajji (pickled vegetables): Contains soy sauce or vinegar, which elevate histamine.
• Fermented seafood banchan: Myeolchi-jeot (anchovies) or saeu-jeot (shrimp).
• Soybean-based dishes: Doenjang (fermented paste) in soups or stews.

Low-Histamine Banchan Alternatives

Look for freshly prepared, unfermented options:

• Steamed or blanched vegetables: Spinach (sigeumchi-namul), bean sprouts (kongnamul).
• Fresh salads: Cucumber muchim (skip added vinegar or fish sauce).
• Non-fermented proteins: Grilled fish or tofu served cold.
• Simple potato dishes: Gamja-jorim (braised potatoes).

Practical Tips for Restaurant Dining

1. Ask about preparation: Request fresh (non-fermented) versions of banchan.
2. Avoid leftovers: Opt for freshly made banchan; histamine increases over time.
3. Skip sauces: Soy sauce, gochujang, and vinegar are common triggers.

How mm food App Simplifies Your Meal

With mm food:

• Translate menus instantly: Understand ingredients in any Korean dish.
• Customizable alerts: Set "histamine sensitivity" to instantly flag unsafe banchan.
• Smart suggestions: Get AI-powered recommendations for low-histamine options.

Embrace Korean dining confidently—mm food helps you indulge without compromise!