9 Low Histamine Snacks for People with Mast Cell Activation Syndrome and Histamine Intolerance
Are you ever at a loss for Low Histamine Snacks?
If so, not to worry. This is a roundup of all kinds of low histamine snack options. The great news is that they are also low lectin and lower oxalate!
I’m including some low FODMAP options as well.
1. Macadamia Nut Butter with Sliced Apples
This macadamia nut butter has a fudge-like texture when you freeze it. It’s wonderful with sliced apples.
Get the nut butter recipe here: Macadamia Nut Butter Recipe
**LOW FODMAP: drizzle it over fresh blueberries and raspberries instead.
***LOW SALICYLATE: use peeled Golden Delicious Apples and Pecan butter
2. Cassava Tortilla Rosemary Crackers
Cassava Tortillas are easy to make. And they freeze really well! I like to pull 1 or 2 out of the freezer. Then toast in a toaster oven until slightly crispy.
Once they are toasted, you can break them into crackers. I like to top them with a little salted grass-fed ghee and fresh rosemary.
Get the tortilla recipe here: Cassava Tortillas
**LOW FODMAPs: This would be lower FODMAP as well.
***LOWER SALICYLATES: Cassava flour hasn’t been tested for salicylates, but is thought to be very low. Experiment with a little first if you are salicylate intolerant.
3. Low Histamine Blueberry Muffins
Blueberry muffins were a childhood favorite of mine. I was so happy to create this recipe that I tolerate well.
They freeze really well. And you can jazz them up with ghee or even the macadamia nut butter above. I love this Vanilla Bean Ghee.
Get the muffin recipe here: Low Histamine Blueberry Cassava Flour Muffins
**For low FODMAP, limit to 1 muffin or replace blueberries with raspberries
4. Low Histamine Garlic “Hummus”
Hummus is usually made with chickpeas, which are lectins. This recipe uses cauliflower instead. But the flavor is still excellent!
You can dip carrots and celery into this hummus. Or make a wrap with the Cassava Tortillas above! If you find you are Oxalate Intolerant, you might want to skip the carrots. Up to 1/2 cups of raw carrots are high oxalate.
Get the Hummus recipe here: Low Histamine Garlic “Hummus”
**LOW FODMAP: Replace cauliflower with rutabagas (swedes) and/or turnips. Replace roasted garlic with garlic infused olive oil.
***LOWER SALICYLATES: Replace cauliflower with rutabagas (swedes) and/or turnips. Use ghee instead of olive oil.
5. Low Histamine Pesto
Pesto is usually made with parmesan cheese and high oxalate pine nuts. The cheese is high histamine. And the pine nuts are high oxalate.
I lowered the histamine and oxalate levels in this recipe. By making it with pecans, pistachios, or macadamias.
This is great with carrots or celery. Or you can dip the Cassava Tortilla Crackers above! If you find you are Oxalate Intolerant, you might want to skip the carrots in this recipe. Up to 1/2 cups of raw carrots are high oxalate.
Get the Pesto recipe here: Low Histamine Pesto Recipe
**LOW FODMAP: Use Macadamias. Sub garlic infused oil for the part of the olive oil. Omit the garlic.
***LOWER SALICYLATES: Use ghee instead of olive oil. Use pecans instead of macadamias or pistachios.
6. Popped Sorghum
This is one of my favorite snacks! It’s like having tiny popcorn. Sorghum has mast cell supporting properties too!
I love to have this with some apple slices. You can also chop apples and mix them in with the sorghum.
You can make all kinds of variations. Like Rosemary Popped Sorghum – just add chopped, fresh rosemary.
Get the Popped Sorghum Recipe here: Low Histamine Popped Sorghum
**LOW FODMAP: Limit to 1 ½ cups
***LOW SALICYLATE: Sorghum was tested recently and found to be low salicylate!!
7. Radish Cracker Snacks
In France, radishes are often served with butter. I like to use ghee, instead.
Here’s how to make it. Slice radishes into cracker shapes. Top with salted ghee and fresh rosemary. Or use basil or any other herb you like!
It’s so easy, I don’t have an actual recipe for it.
**LOW FODMAP – it’s very low FODMAP!
***LOW SALICYLATE – sub baby turnips for radishes
8. Mango Ice Cream
This is very simple, easy recipe. But it’s so delicious and decadent!
It just uses frozen mango and coconut milk.
Get the Mango Ice Cream recipe here. Easy Low Histamine Mango Ice Cream
It’s also low lectin and low oxalate!
9. Low Histamine Nut Mix
Macadamias, Pecans, and Pistachios are lower histamine. They are also medium oxalate in moderation.
Macadamias rarely have mold. But you want to get them fresh. Pecans and pistachios can be soaked in salt water for 12 hours and dried until crispy. Store nuts in the fridge.
I hope you enjoy these! What are your favorite low histamine snacks? You can post in the comments below. We’d love to hear from you!
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Beth, thank you so much for adding the salicylate information! I have recently gone low oxalate and my salicylate reactions have skyrocketed. I truly appreciate that your food recommendations include low histamine, low oxalate and now some salicylate info too!! I would love to hear a podcast talking about the oxalate/salicylate pathway issues 😉
Hi. My friend have 14 months old baby with mastocytosis. Doctors have not explained what baby can eat or have. Could you help please. Thank you
Hi Zane,
Check out Beth’s food list here. These are whole foods, but I’m sure a number of them could be made into baby food with a blender. https://mastcell360.com/low-histamine-foods-list/
I hope this will help your friend and the baby. I wish you all the best!
I soaked pecans in salt water for 12 hours, then dried them. They were so salty I could barely eat them. I had to caramelize them in maple syrup in order to be able to use them. How can I avoid this?
You could try using less salt to your personal taste, or even eliminating the salt altogether would be fine.
Hi, I have successfully soaked nuts in the fridge using salt and draining and re-soaking 2 to 3 or more times a day for three days. The longer soak in the fridge helps to leech out other toxins. If I soak more than a day, the last day I soak with only water and this leeches out the salt for a less salty or no salt taste. If soaking only for a day, for the last soak, I will drain, rinse and refill with only water and soak for three hours stirring or shaking occasionally to lessen the salt taste. You will have to experiment to find what you like and what works for you. All the best!
I have been very sick for 2 weeks. Not sure if it is MCAS or Epstein Barr Virus. None of the doctors here believe in natural. We had 1 doctor that is natural but he does not take my insurance. So no one will test me for either of these. Not sure what to treat because not sure. I had mono in 1970, I was 17 years old but I am stumped which one. I can not shake this sickness.
Hi Delores, I’m sorry to hear you have been sick. You can read this article Beth wrote about What is MCAS? which might give you more insight into what you might be dealing with. In the article, there is also a symptoms survey which can provide some clues.
This was SO helpful! I really appreciate your fun and clever snack ideas as we navigate a new low histamine lifestyle. Thank you very much, for all you post regarding histamine
I think I have found crackers that may help people on a low histamine diet in the UK. Not all of the cracker flavours by this company have allowed ingredients but the Fennel and Chia one appears to be okay ingredient wise, it even includes pink peppercorns! It does contain some sunflower oil low down on the list, so not sure how Beth feels about that.
https://pepandlekker.com/our-ingredients#ingredients-fennel
Hello! Thanks for sharing. Some of these may be okay for people with just histamine issues. If there are also issues with lectins or oxalates or salicylates, they may not be suitable. You (or anyone who is interested) can always check the food list here to see if it might meet your particular needs:
https://mastcell360.com/low-histamine-foods-list/
Suz
Hi can I still eat the snacks you posted if I have gluten wheat grains and milk alergies ?
Hi Chloe,
I’d suggest looking at each recipe and looking at the ingredients to see if they are acceptable in whatever diet you are following. For the most part, Beth doesn’t eat gluten or dairy, so it is unlikely that these would contain either. I’ve just taken a quick look and can see that most of the recipes will use cassava flour rather than wheat flour. Cassava flour is often used as a sub and is generally well tolerated.
Best wishes,
Suz MC360
Was wondering if organic rice cakes, organic puffed rice cereal, and organic coconut flour is low histamine?
Hi Kayla!
Thanks for reaching out! With packaged foods, you want to look at all the ingredients. There may be preservatives or additives that would be triggering. You can use the Mast Cell 360 Food List to see all the low histamine foods and the top additives you may want to avoid. You can find that here: https://mastcell360.com/low-histamine-foods-list/
Best wishes!