Low Histamine Breakfast “Nogurt” Parfait

Low Histamine Yogurt Recipe (also Low Oxalate, Low Lectin, Low Carb Nogurt Parfait)

When my clients start shifting toward low histamine foods, one of the main questions I get is:

What do I eat for breakfast?  

In the US, a lot of us are used to seeing breakfast foods that are high histamine.  

Sausage or bacon. 

Avocado toast. 

Certain fruits like grapefruit and strawberries. 

And even eggs. I didn’t tolerate more than 1 egg for a while. Now I can do 2-3 at a time.  

Another common breakfast food? Yogurt. 

I loved yogurt. It was one of my main breakfast options until I started eating low histamine. 

One of my favorite ways to eat it was to layer the yogurt with fruit and granola. 

I loved yogurt so much that it was also one of my go-to snacks. It was easy to grab. And I always liked the creamy texture. 

But yogurt is also off the menu when you are doing Phase 1 of the Low Histamine Diet.

That’s because yogurt is fermented with histamine raising cultures. 

So, I was determined to come up with a low histamine yogurt recipe that was just as satisfying for my low histamine diet.  And I wanted it to avoid the major allergens and food intolerances.  

This low histamine yogurt parfait recipe is:  

I’ll share the recipe in a bit.  

First, let’s look at what makes yogurt a high histamine food.

Why Yogurt Is High Histamine   

Most yogurts have histamine raising probiotic strains. 

Research has shown that the probiotic strains Lactobacillus casei and Lactobacillus bulgaricus raise histamine levels . These histamine producing strains are in almost all yogurt for fermentation. 

And fermentation also increases histamine levels. That’s why foods like sauerkraut and kefir are high histamine.

Eating yogurt made with these probiotic strains adds to your levels of histamine.  

Are you working on reducing your histamine build up due to Mast Cell Activation Syndrome (MCAS) and Histamine Intolerance? 

That’s where eating a low histamine diet can help. That’s why I quit eating yogurt. 

Further, dairy can be a problem if you have MCAS. 

Not all dairy products are high histamine foods. However, you might have trouble with dairy because of casein or lactose.  

And dairy, wheat, and gluten can all be gut disruptors. 

Did you know there is a big connection between MCAS and Histamine Intolerance and your gut? 

A lot of mast cells are in your gut! In fact, a big part of your immune system is in your gut. About 70% – 80%! 

Unfortunately, even the non-dairy yogurts like coconut and almond yogurt have Lactobacillus casei and/or Lactobacillus bulgaricus. I haven’t found a non-dairy yogurt option that doesn’t include one of those strains.  

Now, I know that some of yogurt’s appeal is the probiotics. Certain probiotics can be helpful for increasing good gut bacteria and getting your gut microbiome in check.  

Fortunately, there are some good, low histamine probiotics that can help you with that. 

Related Article: Histamine Lowering Probiotic Supplements  

But are you like me and missing your yogurt parfait? 

Do you love the cold and creamy layers of yogurt layered with berries? 

I’ve got a low histamine yogurt recipe for you. Keep reading! 

Making Yogurt Low Histamine   

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.

Here’s how I put this recipe together. I like to share these swaps with you so you can convert your own recipes to be low histamine.  

In fact, I love it when you send in your low histamine recipes for my team to try! 

Let’s start with the base for our low histamine yogurt – coconut cream.

Coconut Cream   

For this “yogurt” parfait recipe, I use coconut cream. It gives that creamy texture like yogurt.  

Coconut is one of my favorite histamine-friendly foods.

Be careful about coconut cream you buy at the grocery store, though.  

Most coconut creams and milks almost always have xanthan gum or some other thickener.  

These thickeners are bad news for histamine problems. You want to make sure the ingredients only say coconut. And maybe water. That’s all.  

Also, watch out for coconut cream in cans. 

These can leach aluminum, BPA, or other chemicals into the coconut cream. 

Fortunately, I found a good brand of coconut cream. These cans are BPA non-intent.  

The company states that they select cans with no detectable levels of BPA. They also perform independent tests by a licensed, domestic, third party laboratory.  

I use Let’s Do…Organic coconut cream. 

Coconut is anti-inflammatory, which helps a lot in Mast Cell Activation Syndrome and Histamine Intolerance! It is also full of healthy fats that support brain health, hormone balance, and the good cholesterol. 

TIP: You’ll want to put your coconut cream in the fridge overnight when making this recipe.  

If you enjoy coconut as much as I do, you might like this Easy Mango Ice Cream as a treat sometime, too!

Thickener  

You just read that when you are choosing coconut cream, you don’t want it to have any additives like the thickener, xanthan gum. 

But you will want a thickener when making this yogurt parfait. 

Eggs are commonly used as thickeners in recipes. Instead of eggs, though, we are going to use flax for this recipe. 

My favorite thickener is flax seed.

Or you can buy flax meal.

Flax seed becomes medium oxalate at half a cup. But this recipe only uses 2 Tablespoons of it. 

This will help make your low histamine yogurt the right, creamy texture.  

Low Histamine Vanilla  

When you think of vanilla, you probably think of vanilla extract. Vanilla extract is a histamine-rich product because of the alcohol content. The fermentation makes it high histamine.  

Instead, I like to use this vanilla powder.   

What I like about this one is that it’s 100% natural. The only ingredient is vanilla. 

Additionally, it’s brown which lets me know it hasn’t been highly processed. 

Low Histamine Sweeteners  

I keep my sugar consumption low.

Sugar is very inflammatory. It also triggers histamine release and mast cell inflammation. 

Instead, I like to use either monk fruit or stevia.  

What you need to know is that most monk fruit sweeteners are combined with erythritol, a sugar alcohol.  

And some of the ones I tried without any other ingredients had a bad after taste.  

The best tasting brand is Smart Monk.

Next, let’s look at how to jazz up your coconut yogurt with some tasty add ins.  

Parfait Ingredients   

I loved adding granola to my yogurt. It adds a nice crunch and textural variety. 

But granola is usually made with wheat, oats, and a lot of sugar. Let’s look at what I use in this recipe instead of granola.  

Substituting Granola 

I don’t eat wheat because of the inflammatory gluten. And wheat is a lectin. 

Oats are gluten free, but they may be processed alongside grains that have gluten. That’s why some oats are labeled gluten free, and others might not be. 

But what you may need to be even more concerned about is that they fall into the lectin category, too.  

Lectins can trigger mast cell degranulation. Lectins may also hurt your gut health. 

This is why most of my recipes are low lectin in addition to low histamine.  

Related Article: Lectin Intolerance   

So, what do you use instead of granola? 

Usually, I like chopped up nuts. They are crunchy and high in healthy fats. If you are used to eating sweet granola, you can sweeten the nuts with a little stevia or monk fruit.  

However, if you have Oxalate Intolerance, you’ll want to choose a low to medium oxalate nut.   

The low oxalate nuts are (from lowest to moderate oxalate):  

If you are concerned about Mold Toxicity, then stick to the Macadamias. They are very unlikely to have mold.  

Pecans and pistachios can be contaminated with mold. If you use those, make sure they are very fresh.  

TIP: To be on the safe side, you can soak pistachios and pecans to remove the mold toxins (called mycotoxins).  Soak pecans and pistachios in very salty water for 6-12 hours. Then, drain and rinse them. Last, dry them in the food dehydrator until they are crispy. Store in the freezer.  

Lastly, let’s talk about fruit for this low histamine yogurt parfait. 

Low Histamine Fruits for Yogurt 

I like berries. Berries are very high in antioxidants. And they are very low in sugar which affects your blood sugar.  

Strawberries are very high histamine, though, so I don’t recommend those.  

Your lower histamine fruit options are:  

  • Blueberries – are the lowest histamine, lowest oxalate fruit. Yes, I know many lists online say blueberries are high oxalate. But that’s wrong. I use lab tested levels to make my oxalate foods list.
  • Raspberries – are a little higher in histamine. But I’ve found they have enough histamine lowering vitamin C and quercetin to balance out the histamine. I can usually have a handful of raspberries with no reaction. You’ll have to test them out for yourself, though. 
  • Blackberries – are higher oxalate. So, depending on how significant your oxalate issues are, you might have to limit them or skip them. I can usually do only about 5 or 6 blackberries at a time. 
  • Tart cherries – are a great anti-inflammatory option. Tart cherries are also lower in sugar. 
  • Mango – is also anti-inflammatory. But mango is higher in sugar than the other options.  

So now you have all the details about the ingredients. Let’s get to the low histamine yogurt recipe!  

Low Histamine Breakfast “Nogurt” Parfait

Low Histamine Yogurt Recipe (also Low Oxalate, Low Lectin)

Enjoy this low histamine yogurt parfait recipe that's also low oxalate and low lectin.
No ratings yet
Prep Time 10 minutes
Course Appetizer, Breakfast, Dessert, Side Dish, Snack
Cuisine American
Servings 4 people

Ingredients
  

Low Histamine Yogurt

Granola

Fruit Add Ins

  • 1 cup Fruit fresh or frozen and slightly thawed

Instructions
 

Night Before Instructions

  • Put your coconut cream in the fridge the night before.  

Granola Instructions  

  • Put nuts, sweetener, and optional vanilla powder in a high speed blender. Or use a food processor.  
  • Pulse until chopped and the nuts look like granola. Don’t let them get powdered.  
  • Set aside to layer after creating the yogurt.

Yogurt and Parfait Instructions

  • Put coconut cream, vanilla powder, flax meal, sweetener, and salt in the same high speed blender or food processor. (No need to dirty another dish!)
  • Blend for about 4 – 5 minutes on high until smooth and creamy.
  • Let it sit for about 3 – 4 minutes to allow the flax meal to thicken the coconut cream mixture.
  • Layer the parfait into 4 glass bowls or parfait dishes. First layer the granola in the bottom. Then top with the coconut cream mixture. Then add a layer of berries. Keep repeating the layers until you have used all the coconut cream.
Keyword dairy free, gluten free, grain free, low histamine, low lectin, low oxalate, sugar free

 
Enjoy!  

What toppings are your favorite on low histamine yogurt?

More Low Histamine Breakfast Recipes   

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References  

Baby, B., Antony, P., & Vijayan, R. (2018). Antioxidant and anticancer properties of berries. Critical reviews in food science and nutrition, 58(15), 2491–2507. https://doi.org/10.1080/10408398.2017.1329198 

Deen, A., Visvanathan, R., Wickramarachchi, D., Marikkar, N., Nammi, S., Jayawardana, B. C., & Liyanage, R. (2021). Chemical composition and health benefits of coconut oil: an overview. Journal of the science of food and agriculture, 101(6), 2182–2193. https://doi.org/10.1002/jsfa.10870 

Priyadarshani, W. M. D., & Rakshit, S. K. (2011). Screening selected strains of probiotic lactic acid bacteria for their ability to produce biogenic amines (histamine and tyramine). International Journal of Food Science and Technology, 46(10), 2062–2069. https://doi.org/10.1111/j.1365-2621.2011.02717.x 

Wiertsema, S. P., et al. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886 

Comments

  1. Heather S

    I just wanted to comment, that the information on Lactobacillus strains that increase histamine was really useful. I don’t know if it was the number one reason why I had a bad reaction to Yogurt last night, which prompted me to look for help, which directed me to your page. But the yogurt I ate, had L. Casei in, with a host of other live bacteria..
    I was never affected by Yogurt as a child though.. As far as I recall. But after eating the yogurt I had last night, I had stomach noises, then stomach cramps, followed by Diarrhoea not long after eating it, so it has to be that?!
    I don’t really react to cheese like Cheddar, as far as I know.. I don’t drink milk, as I don’t drink tea or coffee, I do eat Butter, but don’t really have issues with that..

    I do have Diabetes type 2 now, though in the early stages and trying (badly) to reverse it.. Chocolate is my downfall.. I read the piece about sugars on your Crumble recipe so I’m going to try and source Coconut Sugar for baking.. Monk Fruit extract sadly isn’t easy to find in the UK cheaply..

  2. Esther

    Your website has been an absolute godsend!! I have the typical story….years of being sick but nobody could help me. We have spent an absolute fortune on doctors, naturopaths, practitioners of all kinds all to no avail. People think I’m a hypochondriac but I know the pain is very real. I’m sensitive to everything. I recognize myself in these pages so clearly and FINALLY have an answer to why I am like I am.

    You say leftovers increase in histamine. Is that mainly for foods with meat or all foods? I’m wondering if that means I will have to make 1/4 recipe every day? Or will the increase in histamines be minimal enough that I can make a full recipe and eat it over 4 days? I feel so sick most of the time that EASY is the name of the game for me. I love leftovers for that reason but now understand that my leftover days are behind me. Hoping that only applies to protein foods.

    1. Beth O'Hara

      Hi Esther, Thank you for your kind words. I’m glad this site has been a help to you. When I cook, I will immediately freeze any unused portions to eat later. Fresh is best, but freezing is better than refrigerating.

  3. Jane Gahlon

    Can I make coconut yogurt with Aroy-D coconut milk and cream, and probiotics that do not increase histamine in the gut? I’ve done it with my yogurt maker and it works well, but not sure if it is considered a good low-histamine option. I’ve stored it in the refrigerator.

    1. Holly

      Hi Jane,
      What is the recipe you use in your yogurt maker? Sounds yummy!

      Thanks!

  4. Holly

    Hi Beth,
    Did you experiment with the multi-probiotic kids powder yet? How did it work? Also, can you recommend another vanilla powder as the one you suggested is no longer available on Amazon.

    Thanks!

  5. Megan

    So is this releasing histamine if it stays in the fridge?

    1. Suz, Mast Cell 360 Team

      Hi Megan,
      Any prepared food will have higher histamine levels the longer it stays in the fridge. You may be ok for a day if you aren’t very sensitive or your “histamine bucket” is not otherwise full. Mostly, Beth recommends eating foods soon after they are prepared.
      Best regards,
      Suz

  6. Dale Anderson

    If I use coconut cream, refrigerated overnight, am I supposed to use only the more solid portion and use the watery part for something else? I saw you recommended that in another recipe, but didn’t see it here.

    1. Suz, Mast Cell 360 Team

      Hi Dale,
      For this one, mix up the contents.

  7. Louise

    Is it supposed to be thick after blending? Mine came out pretty liquidy.

  8. Suzy

    hello – i don’t see any coconut milk listed in this recipe?

    1. Suz, Mast Cell 360 Team

      HI Suzy,
      This recipe uses coconut cream, not coconut milk. However if you have coconut milk, you can refrigerate it overnight and the liquids will separate from the solids. The solids are the “coconut cream.” Hope this helps!

  9. Alexander

    Your recipe is a bit confusing. I suppose you should have referred to it as “yogurt” rather than yogurt, since it intentionally wasn’t fermented with an probiotic bacteria, so is not true yogurt and won’t have its characteristic tartness.

    Also, you referenced using flax meal for folks who don’t use eggs. I DO eat eggs, but uncooked egg white is supposed to be high histamine. If you instead use flax, the flax seeds should be ground up JUST AT THE BEGINNING OF PUTTING ALL THE INGREDIENTS TOGETHER (pre-ground flax meal is invariably oxidized, rancid, and unhealthy, even if it’s been stored in the refrigerator0.

    1. Jamie, Mast Cell 360

      Hi Alexander. Thank you so much for your feedback. We are always grateful to learn ways to make our recipes more easily understood. We are now looking at how we might change this one to be clearer. Thank you for your feedback!

  10. Ann-Marie

    I read flaxseed were high in lectins can anyone comment?

  11. Audrée

    It’s a big quantity!! Is it ok to freeze the yogourt and then assemble the parfait the morning we unfreeze it? And I was wondering: is it possible to ferment a yogourt with anti histamine probiotics (since there is still a fermentation process, I tought it would raise the histamine level up)?

    1. Jamie, Mast Cell 360

      Hi Audree. We have not tried to freeze this recipe so we cannot say how that would turn out, but if you give it a try we’d love to hear how it works for you. You could also reduce the quantity of ingredients to fit your needs.

      The process of fermentation will increase the histamines regardless of the strains you use so a fermented yogurt will inherently be higher histamine than the recipe we provide here with is not exactly a true yogurt.

      Best,
      Jamie

  12. Jennifer

    Hello, I’m trying this recipe tomorrow and I’m wondering if it freezes well after layering it? I tried freezing the mango ice cream, also made with the heavy coconut cream, and it froze rock solid and unable to eat. I want to make a batch of this layered yogurt recipe and freeze to keep the histamine low. Does it thaw nicely in the fridge? Maybe adding the fresh fruit after thawing in the fridge??? Thank you, Jennifer 🌷

    1. Jamie, Mast Cell 360

      We have not tried to freeze this recipe so we cannot say how that would turn out, but if you give it a try we’d love to hear how it works for you. You could also reduce the quantity of ingredients to fit your needs. If you do attempt I would let it thaw in the fridge and then add fresh fruit.

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