14 Healthy Low Histamine Meal Ideas for Mast Cell Activation Syndrome and Histamine Intolerance + Dessert Options! (Also Low Lectin, Low Oxalate)
Sometimes when you have Mast Cell Activation Syndrome or Histamine Intolerance, food can seem like the enemy. And even more so if you have to avoid foods beyond just Histamines. I also have to eat low Lectin, low Oxalate, and low Glutamate. This is because all of these make my Mast Cell Activation and Histamine Intolerance worse.
If you want to learn more about how Histamines, Lectins, and Oxalates affect Mast Cell Activation Syndrome and Histamine Intolerance, be sure to read these posts:
Do you need to worry about Oxalates and Lectins with Mast Cell Activation Syndrome and Histamine Intolerance?
Mast Cell Activation Syndrome Diet
Some people have trouble with other types of foods as well. This can include salicylates, sulfur foods, FODMAPs, glutamates, and others.
What are your food triggers? Do you feel like there is nothing left? If so, hang in there…
When I was reacting to everything I ate, I felt like food was my enemy. But I don’t want you to feel like food is the enemy. Food is how we nourish our bodies. And eating healthy foods is one of the main ways we heal. If you feel like food is your enemy, you have to change your mindset. You have to start seeing food as your friend. I hope these meal ideas will help you do that.
So what can you eat when you have Mast Cell Activation Syndrome or Histamine Intolerance?
Even if you have to avoid multiple food categories, there are still delicious things to eat. You just have to get creative. I recommend everyone with Mast Cell Activation Syndrome or Histamine Intolerance start with my Low Histamine Foods list. This list is based on research, unlike 95% of the low histamine lists online.
You can read more about this Low Histamine foods list at the bottom of the post.
Healthy Meal Ideas for Mast Cell Activation Syndrome and Histamine Intolerance + Dessert Options!
Now, on to the Meal Ideas and Desserts! Here are some of my favorite meal ideas for Mast Cell Activation Syndrome and Histamine Intolerance. I really hope you enjoy these. And I hope they help you make food your friend again.
I’m including a few different kinds of options under each category. But don’t feel limited. You can have dinner foods for breakfast. You can have breakfast for lunch. Listen to your body and see what your body needs and wants to eat.
Low Histamine, Low Oxalate, Low Lectin Breakfast ideas for Mast Cell Activation Syndrome and Histamine Intolerance
I don’t eat breakfast anymore. I’m never really hungry in the morning. And I feel so much better when I give my gut, pancreas, and liver a break by not eating frequent meals. Plus, just eating and digesting releases histamine and triggers mast cells. So, by doing intermittent fasting, you can really reduce your histamine levels and mast cell activation.
This is a huge step in healing when you have Mast Cell Activation Syndrome or Histamine Intolerance. Just make sure you go slow and follow the precautions if you have blood sugar or adrenal issues. And definitely don’t fast if you are pregnant or have other conditions that make Intermittent Fasting contraindicated. You can read the article here: Should you skip breakfast? Intermittent Fasting for Mast Cell Activation Syndrome and Histamine Intolerance
You may need to eat breakfast, though. If you do, that’s ok. Again, it is most important to listen to what your body needs at this point in time. Your body is always changing, so what you need will change.
Here are some breakfast ideas:
Low Histamine Breakfast “Yogurt” Parfait – this is a thick, creamy yogurt substitute made with coconut cream. Coconut has anti-inflammatory properties. You could top this with anti-histamine promoting blueberries! You’ll need to add some protein with this. You could toss in some pistachios or pecans.
Low Histamine Scones – this is one of my favorite recipes. I take a break from Intermittent Fasting usually 1 to 2 days a week, and this is my go-to. I love these Scones topped with histamine-reducing blueberries or cherries. I use cassava flour, which has been shown in research to also be histamine-lowering. You’ll need to add some protein to make it a well-rounded breakfast.
Low Histamine Bacon with Southern Greens – oh how I love bacon. But it is too high histamine. You can imagine I was really excited with this low histamine bacon recipe using pork belly. If you use pastured pork, the fat in this is healthy for you in moderation. You need saturated fat for hormone production and to keep your brain healthy. If you tolerate eggs, this is great with a couple fried eggs.
Breakfast Hash: Make hash of shredded rutabagas, Brussel sprouts, and turnips. Cook in ghee and top with a fried pasture-raised egg (if tolerated) or shredded chicken.
Histamine-Lowering Green Smoothie: Blend any combination of: 1 T flax meal, lettuce, 1/2 green apple, blueberries, fennel bulb and greens, cardamom seeds, fresh cilantro, fresh oregano, fresh rosemary, fresh mint, watercress, a few red cabbage leaves, ginger, stevia
Low Histamine, Low Oxalate, Low Lectin Lunch ideas for Mast Cell Activation Syndrome and Histamine Intolerance
Now, on to the lunch ideas! Lunch can really be anything you make it. I usually have leftovers for lunch – that was frozen right after cooking. Lunch for me can also be a salad full of histamine-lowering veggies with some protein and healthy fat. Or a quick wrap.
I usually try to make lunch my bigger meal of the day. This way dinner can be lighter. If you eat lighter before you sleep, you will usually sleep deeper.
Low Histamine Roasted Garlic “Hummus” with Veggie Sticks – this hummus using histamine-lowering cauliflower and garlic. Cauliflower is one of the most nutritious foods you can eat according to Eating on the Wild Side by Jo Robinson. You’ll have a complete meal if you add some hard-boiled eggs or a piece of roasted chicken.
Low Histamine Creamy Cauliflower Veggie Soup – are you seeing the cauliflower pattern here? I blended cauliflower into the base for this soup. It is very hearty when you add chicken.
Roast Chicken Salad with Rosemary Dressing – ok, no actual cauliflower in this one. This salad is light and refreshing, but hearty enough to hold you over.
Low Histamine Cassava Tortillas – I like to whip up 3-4 batches of these at a time and freeze them. That way it is so easy to pull them out of the fridge. Just heat, add fillings and enjoy! I like to toss in chicken, lettuce, and the “hummus” above to make this into a wrap.
Low Histamine, Low Oxalate, Low Lectin Dinner ideas for Mast Cell Activation Syndrome and Histamine Intolerance
Some people do like dinner to be heartier. So, I went with more classic dinner ideas here. Just remember not to eat too close to bedtime. It can keep you from sleeping well because of the histamine release from digesting.
Low Histamine Pizza Recipe – this uses a cauliflower “white sauce,” low histamine pesto, leftover chicken, and a cassava crust. I really love it with sautéed shallots. It takes a little while the first time. But if you make extra white sauce, pesto, and shallots, it will go so much quicker the next time. I can have this start to finish in 30 minutes if I pull these from the freezer.
Rosemary Roasted Garlic Pork Chops – there is something amazing about these pork chops when they are baked on low. I put crushed garlic and ghee on top. The garlic gets a little roasted. The flavor is fabulous.
Instant Pot – Lowest Histamine EVER Chicken/Pork Roast – this is the lowest histamine way to cook meat. It isn’t as flavorful or quite as tender as roasting in the oven. But you can cook a whole chicken or roast from frozen solid to done in less than 90 minutes.
Super Easy Low Histamine Roast Chicken – this is how to roast a chicken and keep the histamine levels low. It isn’t as low histamine as the Instant Pot method. But it works if you don’t have an Instant Pot yet.
Low Histamine, Low Oxalate, Low Lectin Side ideas for Mast Cell Activation Syndrome and Histamine Intolerance:
- Low Histamine Coleslaw
- Wilted Arugula topped with Low Histamine Bacon
- Mashed cauliflower
- Roasted Brussel sprouts
- Boiled carrots and broccoli (boil and discard cooking water to reduce oxalates)
- Steamed Asparagus
- Sautéed Shallots
- Bok Choy with ginger and Sesame oil
Low Histamine, Low Oxalate, Low Lectin Dessert ideas for Mast Cell Activation Syndrome and Histamine Intolerance
Finally, the desserts! Now, I do have to tell you I don’t use any sugar. I try to keep my blood sugar well managed. So I eat low carb 5 days a week. This is because blood sugar spikes can affect the mast cells. I have a dessert once a week at most. It is really important to avoid sugar. Be sure to stick to healthy desserts like these. And even still, don’t overindulge.
Macadamia Nut Butter Fudge – this gets a fudge like texture when you freeze it. It is very decadent!
Low Histamine Blueberry Cassava Flour Muffins – many people think of muffins as a breakfast food. But too many carbs at breakfast can make you tired and hungrier though the day. It is better to have carbs at night, which can help sleep. These are really good.
Low Histamine Scones – I listed these under breakfast. They make a great dessert too. You can top them with frozen cherries – either cold or warmed into a sauce. If you top with the whipped coconut cream, they will really be quite the dessert.
Easy Low Histamine Mango Ice Cream – this is so easy, it is tempting to make it all the time. I love how creamy this is. If you like mango, you are in for quite the treat!
There you have it! Those are a number of Low Histamine, Low Oxalate, Low Lectin Meal Ideas for Mast Cell Activation Syndrome and Histamine Intolerance. I hope you find some things that you like.
More about Low Histamine Foods Lists and Figuring out Your Food Triggers
There are many confusing lists online that aren’t based in research. I don’t agree with 95% of those lists. So I made my Low Histamine Foods list to help you navigate Mast Cell Activation Syndrome and Histamine Intolerance. I wanted this list to be as reliable as possible. So I took the best research I could find about histamine foods to make this list.
Here is the researched Low Histamine list:
Low Histamine Foods List
If you work off that list and are still reacting, you may have other food sensitivities. If this is the case, you can reach out to me for help. I can help you create your own cross-referenced customized list, no matter what your food sensitivities are. I can also recommend the right testing to figure out what is affecting you the most.
My client “Janet” was struggling with a lot of food reactions. She noticed she was having swelling in her hands and feet and itching after she ate certain foods. Her joints hurt. And she was having trouble sleeping. She had been eating gluten-free and low histamine for several weeks already. She really couldn’t figure out what was causing these symptoms.
We ran some of the new Food Zoomer Tests and an Organic Acid Test. We found out she was reacting to corn, rice, dairy, and oxalates. The tests also showed it was really important for her to stay gluten free. I recommended a Low Histamine, Low Oxalate, Low Lectin diet based on her results. She got started with these changes right away. Within 3 days the itching was much better. After 2 weeks, her joints were less painful. And a month later, her sleep was deeper and more refreshing.
Are you confused by your food reactions? I analyze potential food reactions as a part of my Mast Cell 360 Root Cause Analysis. You can email back with any questions.
Now, I’d love to hear from you. What are your favorite Low Histamine meal ideas?
It’s important you know that this blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone. Always be sure to work with your healthcare practitioner.
Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this.
*Some links in this website are affiliate links, which means Mast Cell 360 may make a very small commission if you purchase through the link. It never costs you any more to purchase through the links, and we try to find the best deals we can. We only recommend products that we love and use personally or use in the Mast Cell 360 practice. Any commissions help support the newsletter, website, and ongoing research so Mast Cell 360 can continue to offer you free tips, recipes, and info. Thank you for your support!
Pingback: How to do a Low Histamine Diet for Histamine Intolerance and Mast Cell Activation Syndrome Part 2: What to Eat
Pingback: The Absolute Best Low Histamine, Low Lectin Popcorn Alternative for people with Mast Cell Activation Syndrome or Histamine Intolerance: Popped Sorghum Recipe
Hi I would Love to speak with you about my personal Journey That I am on. This is All new for me having to watch my histamine intake and Knowing what foods are and aren’t triggers. Im having a real hard time. Because im getting a lot of conflicting suggestions from goggle and I’m So confused.
Check out my foods list which covers lower and higher histamine foods, oxalates, and lectins:
and this link takes you to more articles about the low histamine diet.
If you would like to contact me, please feel free to reach out here: https://mastcell360.com/contact/
Really need some guidance with foods…having anxiety and digestive issues.
Please check out these blog links. This is to the food list I put together listing higher and lower histamine foods, oxalates and lectins. https://mastcell360.com/low-histamine-foods-list/
and this will take you to the Diet Tips: https://mastcell360.com/category/low-histamine-diet/
For anxiety, you may also want to look into some PNS support like the Gupta Program, which you can check out here: https://www.guptaprogram.com/purchase-gupta-program/aff/40/?campaign=Purchaseprogram
Wishing you all the best,
Beth and the Mast Cell 360 Team
I am getting so overwhelmed with trying to figure out what to eat and what to take. I have been out of my moldy house for over a year taking binders and $$$ worth of supplements. I have severe joint and muscle pain now and it hurts to walk. 😞. Can this diet really help? Im gluten and dairy free already.
It sounds like you have been dealing with numerous challenges. Have you received the Root Causes report yet? It sounds like you may be dealing with several. Diet can help, but addressing the mold exposure is an important factor also. It sounds like you have already taken some big steps toward better health. Please email us (you can use the contact tab of the website) if you would like to receive the Root Causes report. It might help give you some more information about what is going on.
I am in the exact same situation as you. The mold has messed my stomach up. I would love to talk if you see this. Thanks
My teenage daughter struggles with high histamines and the DAO Gene. How can I pack school lunch for her?? Do you have ideas of what she can bring? I am at a loss. Thank you so much!
Here is a link to the low histamine food list for making low histamine choices: https://mastcell360.com/low-histamine-foods-list/
And for keeping things fresher, you may want to try an insulated lunch bag or bento box. The school may have a refrigerator she could put her food in if you contact the school and let them know this is a health matter.
Hi there. Very Informative articles.
Thanks for the positive feedback!
Hello. How do you manage a low histamine diet when you have GERD too? Or, are the GERD symptoms caused by the histamines? I don’t want to eat anymore.
GERD is often from high histamine, but there can be other causes too – be sure to work with your medical practitioner to rule out structural issues. –Beth
I’m seeking proper diagnosis for my mast cell disorder (which came up in bloodwork). Is an immunologist The right sort of doctor to see. I’m in Portland Oregon and struggling to find the right doctor.
It’s really more about finding someone who is aware of and trained in mast cell activation. Sometimes immunologists and allergist are familiar, but other times they aren’t. If you reach out via email to us, I can send you a list of doctors who are familiar with MCAS. https://mastcell360.com/contact/
I have been STRUGGLING the last 3 years with breakout of hives throughout my days! I have hashimotos and am on synthroid for 8 yrs., GF for 8 yrs., 3 yrs ago everything was normal until I joined a new high intensity work out group ( which I had done plenty of high intensity in past with no problems) I worked out my first time there and got hives head to toe. Since then they will come and go throughout each day! Had bloodwork and showed normal histamine levels. It has gotten SO BAD that I can’t even vacuum without a hive breakout. Also, noticed when I’m nervous or anxious they appear or even if I get cold or it’s windy! PLEASE HELP! I need to function again!
Hi Jennifer, you may benefit from nervous system support to help reboot the mast cells. You can learn more about that in Beth’s upcoming Master Class. If you would like to read more about the class, you can do that here:
I thought blueberries were high in lectins and in the nightshade family.
I looked up blueberries on the internet and an article from healthline says: Blueberries contain solanine alkaloid like nightshade plants, though they aren’t technically a nightshade plant. On the foods list (which you can find here: http://www.mastcell360.com/low-histamine-foods-list/ ) Beth does not have them listed as a lectin. They are listed as high in histamine lowering nutrients, but she does recommend to get them organic.
All my issues have started since menopause started which coincidentally was during a very stressful series of events in my life and now i cant eat alot of things without stuffed nose, flushing cheek on one side only on and off, ringing ears, achey joints and constipation, itchy scalp and spacy feeling and brain fog on and off and poor sleep (wake up alot) and i also have hashimotos with multi nodular goiter. I cant tolerate the methyl b12 or alot of supplements i used to take so now use adeno.
Stress can definitely trigger the mast cells. If you are still having trouble tolerating foods or supplements, you might benefit from the Nervous System Reboot course which you can find here:
Nervous system support is one of the key steps of the Mast Cell 360 program and can help with a variety of issues.
I’m struggling with my health about 5 years. I believe I have mast cell activation problem, hystomine problem and I believe even glutamates problem.
Never had diagnosis and my natural path doctor don’t know anything about mast cell… I tried 3 different natural path doctor in my area all same results
I live in Canada Ontario Toronto .
Do you know anybody in this area who are familiar with mast cell and know what to test and how to treat.
I would love to see you but I’m sure you don’t take clients from Canada.
If you do please let me know
Check out this link for a list of providers who are MCAS familiar. Please note that we have not fully vetted this list. Since we do not know everyone on this list, it isn’t shared as a referral. We do hope it will be a helpful resource for you when deciding what will best fit your needs. Thank you for your interest in Mast Cell 360.
This is all new to me and I’m really struggling with avoiding high histamine food options AND working a full time job. I don’t understand how I’m supposed to cook every meal fresh while I’m at work? I have always had leftovers from the night before for lunch the next day. I am very physically active in my job and in my personal life, so I need protein and carbohydrates. A salad, some veggies, and some oats are not enough for breakfast/lunch.
There are a lot of good protein options for breakfast, too. Check out all our recipes here: https://mastcell360.com/category/recipes/
And the low histamine food list here: https://mastcell360.com/low-histamine-foods-list/
Leftovers do build in histamine levels. However, everyone is different in what they can tolerate. If you are doing well choosing low histamine foods, you might be ok with leftovers if you aren’t highly sensitive. The analogy is what we call the histamine bucket. Imagine a water bucket that you would put under a leaky faucet. That bucket is your body, the water leaking out is histamine. Now imagine that bucket is empty. A few drops of water aren’t going to cause any problems. Your bucket catches those and you are able to empty the bucket with no significant issues. But imagine if that bucket was already full of water. Now just those same few drops of water cause the bucket to overflow. Same with histamine. Histamine is also a neurotransmitter than can be released by the mast cells which is why MCAS and HIT can be seen together. Check out this article to learn more about histamine intolerance:
So you might be ok with the level of histamine in leftovers. It really depends on your level of sensitivity. Another thing to consider is the level of histamine in the meat from the start. You want to choose high quality meats frozen immediately after slaughter. This greatly reduces the histamine levels. And if you can keep your animal proteins frozen until you cook, that can help keep the histamine levels lower than say, if you bought conventionally raised chicken breast that has been sitting in the grocery refrigerator for a few days already. So, those leftovers still aren’t low histamine, but they are lower.
I hope this helps.
Thanks for all of this excellent information. I have histamine and Mast Cell Activation issues. I’ve been a vegetarian for 20-years. Is it possible to be vegetarian and low-histamine?
I’ve been on and off of low-histamine diets for the last 3-years and I’ve seen my protein absorption drop.
Some people find it challenging but others are ok with a low histamine diet. It does become a little more challenging if you also have lectin sensitivity. Lectins are in most legumes. It might be a good idea for you to work with someone 1:1 if you think your protein absorption has dropped. You want to be sure you are being properly supported in your diet so you are getting what you need out of it.