Kefir

Kefir is notable for histamine, tyramine, FODMAPs and lactose. Clear on salicylate, sucrose, oligosaccharides, sorbitol, fructose, nickel, oxalates and gluten.

Kefir contains moderate levels of histamine. Kefir is a live culture of yeasts and bacteria, and it cuts both ways: some of those organisms produce amines and some degrade them, which is why kefir is the one fermented dairy that is sometimes tolerated and sometimes not. What you can control is time - a short ferment and a small glass, from a batch that has not been sitting. It keeps working in the fridge.

Kefir contains moderate levels of tyramine. Kefir is a live culture of yeasts and bacteria still building tyramine when you drink it - and it keeps working in the fridge, so an old bottle is not the drink you bought. A short ferment and a small glass from a fresh batch is the form that behaves.

Kefir contains only low levels of FODMAPs. Kefir is low because it is fermented longer than yoghurt, by a culture that eats more of its FODMAP.

Kefir contains only low levels of lactose. Kefir is the most fermented of the lot — yeasts and bacteria together take out roughly 30-50% of the lactose, and the live culture keeps digesting the rest in your gut. It is routinely tolerated by people who cannot drink the same volume of milk. Amounts vary by brand and recipe, so always check the label of the exact product.