Pork Belly Bacon

Low Histamine Bacon (Low Oxalate, Low Lectin, Low Salicylate, Low FODMAP) Plus Low Histamine Greens

I’m so excited to share this low histamine bacon recipe with you.

You know that eating low histamine can get tricky sometimes. Especially when you miss certain comfort foods like bacon. 

I have always loved food. 

Growing up in the country, we ate a lot of southern dishes. It seemed like everything was either fried or served with bacon. Or better yet, fried in bacon. 

We lived on fried chicken, fried pork chops, fried okra, fried squash, fried green tomatoes, even fried corn. I’m starting to sound like Bubba Blue from Forest Gump here. 

When I moved out, I became quite the foodie and gourmet cook. I loved eating out so much, I had plans to start a new restaurant review column.  

But my health was crashing. My gut health was a wreck. I felt like I was having allergic reactions to everything. The IBS (Irritable Bowel Syndrome) was out of control.  

All these health issues meant I had to start focusing on food as medicine instead of food for entertainment. 

This was crushing for me. I was known for hosting different types of dinner parties – like Japanese night or Medieval night. 

In my search for health, I meandered through all kinds of ways of eating. 

Until I finally figured out, I have both Mast Cell Activation Syndrome (MCAS) and Histamine Intolerance.

I also had to watch:

But don’t worry, this low histamine bacon recipe is also:  

Plus, I’ll share my tips on low histamine greens to make it a well rounded meal.  

Low Histamine Bacon 

It’s important you know that this blog post is for informational and educational purposes. It’s not healthcare or medical advice. It’s not meant to treat any health condition or to be prescriptive for anyone. Never limit foods unnecessarily.  If you have any medical condition, it is critical you work under the care and guidance of a licensed medical provider.

Settling into eating only the foods that support my health was life changing. But I missed some of those comfort foods. 

I’ve gotten very creative in my cooking to work with my food sensitivities.

So, I thought – why not figure out how to make a low histamine bacon? 

And I’ll confess… I really missed bacon.

Just a little crumble of bacon on a dish can transform it. But bacon is usually smoked and cured, which makes it one of the high histamine foods. 

Even uncured bacon can have higher histamine seasonings. 

So, how do we make low histamine bacon?  

We really need to start with a good source for low histamine meat! So, let’s look at that first.

Where to Find Low Histamine Bacon  

The trick is to get pasture raised, uncured pork belly. (Pork isn’t grass fed like beef.)  

Organic is not enough when it comes to low histamine meats. You need to watch out for mast cell triggers like preservatives in processed meats. (This is similar to salami, pepperoni, etc.)  

Some processors call it fresh sides when you avoid the preservatives and sugar. It’s not something you’ll find in the grocery store.  

And of course, make sure it was frozen after slaughter to keep the histamine content low.  

I get my pork belly from a local farmer who always freezes the meat after slaughter. This keeps the histamine levels low.  

If you can’t source from a local farmer, you can look for uncured pork belly from an option like one of my two favorites!

White Oak Pastures

White Oak Pastures

>>> Use coupon code MASTCELL360 for 10% off first purchase!   

Northstar Bison

NorthStar Bison

>>> Use coupon code MASTCELL360 for 10% all low histamine meats! 

To summarize, for low histamine bacon you need:  

  • Unseasoned fresh pork belly or sides (uncured)  
  • Pasture raised pork
  • Meat that’s frozen upon slaughter  

You can read more about ways to make sure your meat is low histamine here: Are you Raising your Histamine Levels with these Meat Handling Mistakes?

Now let’s talk about how to make this recipe to keep it low histamine.  

How to Make Low Histamine Bacon   

To keep the histamine content low, remember to defrost your bacon right before using it.

It can’t sit in the fridge for hours or days.  

Depending on where you buy it, you may need to slice the pork into slices like bacon. It’s actually easier to do this when the meat is still a little frosty. Stiffer meat is easier to slice.  

To make the pork belly taste like bacon, I season it with a dry rub. Use the spices that you are comfortable with. I’ve been able to use a pinch of black pepper to get that familiar flavor.

Black pepper is higher histamine and high oxalate, so a pinch might be too much for some people. If you still want to try pepper, pink peppercorns might work. 

Then I bake or fry it just like bacon.  

To bake it, heat oven to 350 degrees and bake for about 30 minutes for chewy bacon or longer for crispy bacon. However, I prefer to fry it if I’m making greens so I can do it all in the same pan.  

This recipe doesn’t have the smoked flavor. But it is still divine. Because it is pasture raised, this will have a healthier fat profile than conventionally raised pork. 

We don’t want to over consume saturated fats and cholesterol. But a moderate amount is vital for brain health and hormone production. 

If you were a bacon lover before you went low histamine, you are going to love this recipe. 

And here’s what else you can do on the low histamine diet to make this a well rounded meal.

Low Histamine Greens 

I’m also working on eating more greens. A lot more greens.

This is because greens are high in magnesium, which is really critical for almost 400 different processes in the body. Beyond that, greens feed the beneficial bacteria in the GI tract. 

Best of all, greens help the body produce nitric oxide. Nitric oxide is one of the most important molecules in the body. 

And it helps stabilize mast cells! So, more greens it is! 

Make sure you are including some of these low histamine, low oxalate, nitric oxide boosting greens in your diet every day: 

  • Lettuces – low histamine, low oxalate, low lectin, low FODMAP
    • Iceberg is negligible salicylate
    • Others are medium salicylate
  • Basil (fresh) – low histamine, low oxalate, low lectin, low FODMAP 
  • Cilantro (fresh) – low histamine, low oxalate, low lectin, low FODMAP, low salicylate  
  • Kale (flat leaf only) – low histamine, low oxalate, low lectin, low FODMAP 
  • Collard greens – low histamine, low oxalate, low lectin, low FODMAP
  • Arugula – low histamine, low oxalate, low lectin, low FODMAP, medium salicylate 

Arugula is actually the best vegetable for boosting those nitric oxide levels.

So, I always use arugula when I make greens. I also add arugula to a lot of other dishes – soups, salads, and stir-fries. 

When you cook arugula, it develops a nice mellow flavor. And when used raw, it has a peppery kick.

For this low histamine greens recipe, I also like to toss in collards and flat leaf kale.

You can get some more ideas for other low histamine greens from my full low histamine food list.  

And make sure to add greens in your diet for the mast cell stabilizing nitric oxide! 

What to Serve with Low Histamine Bacon  

In place of low histamine greens you could serve this with:  

Pork Belly Bacon

Low Histamine Bacon and Low Histamine Greens Recipe

Enjoy this low histamine bacon recipe that’s also low oxalate, low lectin, low salicylate, and low FODMAP. Plus use the low histamine greens that fit your food intolerances.  
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Breakfast, Side Dish, Snack
Cuisine American
Servings 2
Calories 290 kcal



Low Histamine Bacon Recipe  

  • 1 pound Pork Belly

Dry Rub for Low Histamine Bacon

Low Histamine Country Greens Recipe 

  • 2 bunches Organic Collard Greens removed from stems and roughly chopped
  • 5 ounces Baby Arugula
  • 2 bunches Flat Leaf Kale removed from stems and roughly chopped
  • Fat Saved from Cooking Pork Belly

Low Histamine Greens Braising Liquid 


Low Histamine Bacon Recipe Instructions

  • You can cook this bacon two ways: bake or fry. If you choose to bake it, turn the oven on to 350 to preheat.
  • Mix dry rub ingredients together. Add a little more monk fruit powder if you like a maple flavored bacon. Or add less for a more savory flavor.
  • Place pork belly in a single layer on a baking sheet or tray. You can line it with unbleached parchment paper first if you'd like (optional). This can help with clean-up if you choose to bake the pork belly instead of frying it.
  • Rub dry ingredients into both sides of pork belly.
  • Lay seasoned pork belly in a frying pan and cook on medium high heat on both sides until desired doneness. OR
  • Bake for about 30 minutes for chewy bacon or longer for crispy bacon.
  • Remember to save the pork fat for the greens! Or you can freeze it in cubes for other cooking later.

Low Histamine Greens Recipe Instructions

  • While the pork belly cooks, wash all the greens.
  • Pull the collards and kale leaves off the stems.
  • Roughly chop all the greens into about 2 inch by 2 inch pieces and set them aside. This looks like a lot, but the greens will shrink while cooking. 
  • Mix the water, garlic, salt, and any optional pepper or cayenne you want for the braising liquid. 
  • Add the greens to a large pot.
  • Pour the braising liquid over the greens.
  • Cover and cook on medium until the greens are done. Stir occasionally and add more water if they start to stick. They will shrink by half and become tender.
  • Meanwhile, roughly chop the low histamine bacon (pork belly) into bite size pieces.
  • Drizzle fat from pork belly on the greens and mix. You can use as much or as little as you like.
  • Sprinkle the low histamine bacon on top.


Nutritional Information is only for the low histamine bacon portion, not the low histamine greens.  
You can batch the cooked bacon and freeze it for later. You can also freeze the low histamine bacon fat in small cubes to cook with later.  


Nutrition Facts
Low Histamine Bacon and Low Histamine Greens Recipe
Serving Size
254 g
Amount per Serving
% Daily Value*
Saturated Fat
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dairy free, gluten free, grain free, low FODMAP, low histamine, low lectin, low oxalate, low salicylate, sugar free

What did you think of this recipe? I would love to hear your thoughts below! 

More Low Histamine Meat Recipes 

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Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Food sources of nitrates and nitrites: the physiologic context for potential health benefits. The American Journal of Clinical Nutrition, 90(1), 1–10. https://doi.org/10.3945/ajcn.2008.27131 


  1. Pingback: Rosemary Roasted Garlic Pork Chops - Low Histamine Recipe

  2. Jan

    Hi Beth,
    Do you buy your pork belly already sliced? If not, do you slice it before or after you’ve rubbed &/or cooked it?

    Also, if you’re slicing it yourself, how thick do you make your slices, and do you have any tips for slicing it?

    We can get pork belly locally from Mennonite farmers, but only in whole pieces. I’ve tried to make ‘bacon’ from pork belly before, but it isn’t the easiest thing to cut and our slices were pretty thick. It certainly is tasty though!

    1. Beth O'Hara

      Hi Jan,
      I do get it already sliced from a local farmers, and it is frozen right after processing.

    2. Sarah

      a partially frozen pork belly is easier to slice in thin slices. you want it just at the point it’s firmed up but soft enough still to get a knife through it. Also, sharpen your knife really well.

  3. Amy

    Thank you! I have seen many other sites excluding pork on histamine lists altogether. I get my organic pork from a local farmer too and it’s also soy free which is a plus for me since soy is a high allergen of mine. The bacon I get from my farmer is uncured, already sliced, frozen with no seasoning. I like to simply salt (I love the Redmond Real Salt too :)) and grind peppercorn, place on a rack and bake in oven. I too was raised on southern dishes and I feel lucky to have good local sources for pork! I will definitely be trying this recipe soon! Thanks again for sharing! 🙂

  4. Kris

    Garlic makes me cry for some reason, for all my life. Finally pulled out my nutrigenomics test from 2007 and compared with your genetics masterclass. Interesting to see that was from methylation focus as you say in your gene masterclass. Totally different genes tested. I was taught RNA/DNA back then but only now getting fuller picture of my situation. Until I get a chance to work with you to figure out supplements neeed based on genes, I am using the new DAO and I’m staying aware of the transulfuration path since I have a thing with garlic for sure. I looked at what foods were triggering me back then. And realized I will try to add more cruciferous foods as i thought they were a main problem with sulfur but now I’m wondering….will watch symptoms. So, for this recipe, I just used salt, pepper, the homemade bacon drippings (which I used pureed scallions instead of garlic instead of dry rub). And tried leeks in the greens. I cooked the collards first since the arugula just wilts easily on top and then can be mixed in. Didn’t do kale so I can test collards as I know leeks, arugula don’t trigger symptoms for me. I am shocked how many people on the FB groups don’t seem to know about your work. Thanks for not stopping your research for yourself and now sharing!

  5. Colleen Holland

    I can’t wait to try this as soon as I can source the meat. Have you ever tried applewood smoked sea salt? I’m unsure if smoked salt can accumulate histamine like smoked meat can. If not it would be a nice way to bring a little smokey flavor!

  6. Lisa Day

    This is a staple in my home, I love it, and all the knowledge you’ve shared here and elsewhere has proven invaluable. I so appreciate you. I’m newly diagnosed with CIRS and I am not yet being treated.

  7. Christina Silvestros

    Are large chucks of meat an issue in terms of containing higher histamine if they take longer to par-thaw? I want to make shredded pork butt in the instant pot for about 60-90 minutes and wondering if this is safe? Thank you

    1. Suz, Mast Cell 360 Team

      Hi Christina,
      Beth will usually recommend a flash thaw in general. In her pork roast recipe she actually says to not thaw and to cook in the instant pot 5 lbs at 55 minutes. I think that if you are cooking a larger portion, the 60-90 minute cook should be fine. You may want to look at her recipe for that here for some good tips:

      But yes, the more surface area, the higher the histamine risk.

  8. Nicole

    Hi there! What size box of arugula in this recipe? 5oz or 11oz?

    1. Suz, Mast Cell 360 Team

      Hi Nicole,
      They will cook down, so I’d go with the larger portion. However, this recipe isn’t like baking where everything needs to be precise. So you could make it to your personal liking.

      Hope you enjoy!


    1. Jamie, Mast Cell 360

      Hi Crystal! White Oak Pastures supplies low histamine pork belly. There is a link and coupon code listed above in the article! You may also want to ask around your local butcher or farmers if that is available to you.

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