Low FODMAP Ice Cream (Also Low Histamine, Low Lectin, & Low Oxalate)
One of the first low histamine desserts I made was Easy Mango Low Histamine Ice Cream. I still love that recipe. But thanks to community member Patti E., I’ve got a new vanilla low histamine and low FODMAP ice cream flavor, too.
This ice cream is:
- Low histamine
- Low lectin
- Low oxalate
- Low FODMAP
- Dairy free (lactose-free)
- Gluten free
That ticks a lot of boxes for those with food intolerances or preferences! And right now, I’m doing a mostly low FODMAP diet. This is to help with some gut issues I’ve been having from SIBO. So, this recipe is great!
Ice cream is a favorite summer treat. It’s cool, creamy, and satisfies your sweet tooth.
But ice cream is used in desserts year-round. I love to have a slice of pie topped with ice cream during the winter holidays.
Keep reading to learn how Patti modified this classic frozen dessert from one with lots of mast cell triggers to one we can enjoy.
Ingredient Swaps for Low Histamine, Low FODMAP Ice Cream
Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case.
Even ice cream brands like Breyer’s or Ben & Jerry’s that market themselves as having better quality ingredients may still be problematic if you are:
- Dealing with MCAS
- Dealing with Histamine Intolerance or other food intolerances
- Avoiding high fodmap foods
- Lactose intolerant
- Suffering from IBS
This recipe does take a little bit of planning ahead.
There are ingredients and equipment you’ll need to refrigerate overnight.
And you may need to break down the ice into smaller pieces, depending on what your ice cream maker calls for.
It’s all very easy to do. It will just go a lot smoother if you know that ahead of time.
Before we get to the recipe, look at some of the ingredients you’ll find in store-bought ice cream. And check out the swaps used in this recipe.
Use coconut milk instead of a dairy product like cow’s milk.
Why: Many dairy products are low histamine. But you might have issues with casein and lactose. Much dairy is also high fodmap and can contribute to symptoms of IBS.
Did you know: a low FODMAP diet has been shown in studies to help with IBS symptoms?
I generally recommend replacing most dairy if you are still in Phase 1 of the Low Histamine Diet.
You can check out the low histamine foods list here: Low and High Histamine Foods Lists.
Using the low histamine food list, you’ll be able to see what foods you can eat.
Coconut milk is one of my go-to ingredients to swap for dairy-based ingredients.
Make sure you’re getting good quality coconut milk. Many have additives and preservatives that you want to avoid if you have MCAS or Histamine Intolerance. I like the one from Native Forest.
I prefer this over almond milk since almond milk is higher oxalate.
If lactose intolerance is your only issue, a lactase enzyme supplement like Lactaid may be helpful. Lactase breaks down lactose.
But if you have MCAS or Histamine Intolerance in addition to lactose intolerance, some of the ingredients in Lactaid may be mast cell triggers or high histamine.
I’ve seen carrageenan, citric acid, and natural and artificial flavors be triggers for a lot of people in our community.
Lactose free ice cream or dairy-free ice cream might also be a solution if you only have issues with lactose. But those ice creams will still likely be high in sugar.
Let’s look at why sugar can be an issue with MCAS or Histamine Intolerance next.
Stevia or Monk Fruit Extract
Use stevia or monk fruit extract instead of white sugar.
Why: Anything that raises your blood sugar also raises your histamine levels. And histamine triggers mast cells. And mast cells then release more histamine.
It’s a vicious cycle that you’d be better off avoiding if you have Histamine Intolerance or Mast Cell Activation Syndrome.
The sugar found in most homemade ice cream recipes will be white granulate sugar.
You’ll also find a lot of sugar in store-bought ice cream. One brand has 19 grams of sugar per serving. And there may be high fructose corn syrup in store-bought ice cream, too.
These types of sugar affect blood sugar.
Stevia and monk fruit don’t affect blood sugar levels. But they still provide you with the sweetness you want from ice cream.
But with monk fruit extract, be sure you are getting one that is 100% monk fruit with no fillers. I like Smart Monk – 100% Monkfruit Extract.
It’s 100% monk fruit and it tastes the best of all the ones I’ve tried. I’ve tried many! Even though some of the others are natural, they taste like artificial sweeteners.
Vanilla Bean Powder
Use vanilla bean powder instead of vanilla extract.
Why: I like using vanilla powder since vanilla extract often has alcohol. Alcohol his high histamine. It’s usually in such a small amount that it doesn’t bother most people.
However, if you are very sensitive, (and many people who have MCAS are), even this small amount of alcohol may be too much if you are just starting to work on your Histamine Intolerance issues.
How to Store Low FODMAP Ice Cream
I wish I could tell you to make this delicious dessert in batches. Unfortunately, it freezes rock hard. When we tried letting it thaw, it gets watery fast.
The texture is perfect when it comes out of your ice cream maker though! Plan to serve it immediately.
Can I just make low FODMAP ice cream in my blender?
Yes, but it won’t be ice cream.
For our community, I recommend an automatic ice cream maker. (Remember, they used to hand crank ice cream.)
You can make this recipe in a blender, but it’s more like a vanilla smoothie than ice cream. It’s still a delicious swap if you are craving a cool treat though.
Ready to enjoy this yummy dessert? Here’s the recipe. Thanks again, Patti, for sharing this with us!
Low Histamine & Low FODMAP Ice Cream (Also Low Lectin & Low Oxalate)
- Large Spoon
- Rubber Mallet optional, to break down ice
- 2 (13.5 ounce) Coconut Milk chilled overnight
- 1 teaspoon Vanilla Bean Powder
- ¼ teaspoon Smart Monk 100% Pure Monk Fruit Powder can sub 3-5 drops stevia
- 1 bag Ice ok to use store bought because it won't touch your food
- Salt if needed
- Pecans chopped, optional
- Chill the coconut milk overnight in the refrigerator.
- Read your ice cream maker’s instructions to see if you need to freeze overnight any parts like the basin.
- On the day you’ll make the ice cream, remove coconut milk from the fridge. Put the contents in a large bowl. The solids will separate from the liquids. Stir to combine.
- Add vanilla and monk fruit powder to coconut milk and stir to combine.
- Add mixture to the ice cream maker.
- If your ice cream maker requires small chunks of ice, break down your bag of ice with a mallet or throw it on the ground.
- Many ice cream makers require salt and ice in layers to surround the churning basin. Use as required by your ice cream maker.
- Follow your ice cream maker’s instructions for churn times.
- While you wait for your ice cream to churn, place your serving bowls in the freezer. That way your ice cream will stay colder longer.
- Serve as soon as it is finished churning. Consistency will change if put in the freezer to eat later.
What are your favorite toppings to put on low FODMAP ice cream?
More Low Fodmap Recipes
- Tigernut Cereal Breakfast – Low Histamine, Low Lectin & Medium Oxalate
- Macadamia Nut Butter – Low Histamine, Low Lectin & Medium Oxalate
- Cranberry Crumble Bar – Low Histamine, Low Lectin & Medium Oxalate
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Böhn, L., Störsrud, S., Liljebo, T., Collin, L., Lindfors, P., Törnblom, H., & Simrén, M. (2015). Diet low in FODMAPs reduces symptoms of irritable bowel syndrome as well as traditional dietary advice: a randomized controlled trial. Gastroenterology, 149(6), 1399–1407.e2. https://doi.org/10.1053/j.gastro.2015.07.054
Johns Hopkins Medicine. (2021, September 13). 5 Foods to Avoid if You Have IBS. Retrieved July 23, 2022, from https://www.hopkinsmedicine.org/health/conditions-and-diseases/irritable-bowel-syndrome-ibs/5-foods-to-avoid-if-you-have-ibs
Monash University. (n.d.). About FODMAPs and IBS | Monash FODMAP – Monash Fodmap. Retrieved July 23, 2022, from https://www.monashfodmap.com/about-fodmap-and-ibs/
Hi there! Can you send me the High/Low Histamine Food List in a printable format please?
Hi Pam, This is something in the works. Have you subscribed to our newsletter? If not you can do so here (https://mastcell360.com/signup/) so you’ll be one of the first to know when printable lists are ready.