Low Histamine Fresh Fruit Cobbler (also Medium Oxalate and Low Lectin)
This low histamine fresh fruit cobbler reminds us of summer days when peaches are in season and lightning bugs dot the night sky.
You’ll enjoy every bite of this low histamine recipe that satisfies the sweet tooth while giving you a healthy serving of fresh fruit.
One of the great things about this recipe is that it’s highly customizable.
You can use different fruits. Or you can use different low histamine herbs and spices.
That makes it great year-round!
This recipe is:
- Low histamine
- Medium oxalate
- Low lectin
- Gluten free
- Dairy free
- Vegetarian
Keep reading to get the recipe and learn more about:
- How blood sugar spikes relate to Histamine Intolerance
- The best sweeteners to use with Histamine Intolerance
- If the sugars in fruit affect histamine levels
Let’s start with a quick review on Histamine Intolerance to better understand the relationship between food, blood sugar, and histamine.
Histamine Intolerance Overview
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.
We’ll keep this brief. (But you’ll get a resource to learn more!)
Let’s start by remembering histamine isn’t bad. It plays many important roles in the body.
It’s only when your body can’t keep up with your histamine load that you may experience problems.
Histamine Intolerance is the inability of your body to keep up with your histamine load.
Learn More: What Is Histamine Intolerance?
Lowering your histamine levels can help get symptoms of Histamine Intolerance under control.
This doesn’t mean you’ll have zero histamine.
That’s not possible.
Did you know that when you eat anything at all you get histamine release?
That’s right! Histamine plays an important part in digestion.
It’s impossible to have NO histamine.
But you can lower your histamine load to a level your body can keep up with.
How do you do this?
Reducing Your Histamine Load
Histamine comes from 2 sources, your body (endogenous) and food.
Your body naturally produces histamine as part of important processes like digestion.
That’s not something to be concerned about.
But is your body producing excess histamine because you have Mast Cell Activation Syndrome (MCAS)?
Mast cells release histamine when they are triggered.
And histamine triggers mast cells! It’s a self-feeding cycle.
That’s why getting mast cells calmed down can reduce your histamine load.
And why reducing your histamine load can help calm mast cells.
With MCAS, addressing your root causes along with mast cell supporting supplements and nervous system work can be instrumental in calming mast cells (and histamine).
Another way to ease your histamine load is through the low histamine diet.
The low histamine diet suggests:
- Choosing lower histamine foods
- Choosing foods that aren’t histamine liberators
- Limiting foods that interfere with DAO production
- Limiting foods that spike blood sugar
Related Article: Low Histamine Diet for MCAS
Since we’re talking about desserts today, let’s look at that last point further.
Read on to learn more about sugar, blood sugar spikes, and how they relate to Histamine Intolerance.
Sweeteners, Blood Sugar Spikes, and Histamine
When you think of desserts, you probably think of sweet treats.
And sweet usually comes from sugar.
In baked goods, that’s usually white table sugar or brown sugar.
On our foods list, you’ll see these sweeteners under high histamine:
- Sugar, both white and brown
- Confectionary Sugar
- Honey
- Molasses
- Corn Syrup
Factually, these sweeteners have varying degrees of histamine. Some are even considered low histamine.
But here’s why we listed them under high histamine foods.
Those sweeteners can cause spikes in blood sugar levels.
Blood sugar spikes can lead to histamine release.
Those sweeteners listed above have a medium to high glycemic index (GI).
The GI measures how quickly a food raises blood sugar levels. It’s a scale of 1 to 100.
Foods with a higher glycemic index cause blood sugar spikes.
Foods with medium and lower GI may still cause blood sugar levels to rise. It will just be more gradual, not spiking.
Gradual increases in blood sugar can contribute to histamine release, too. But we’re mostly concerned with blood sugar spikes.
Blood sugar spikes trigger more histamine release than gradual increases in blood sugar levels.
High GI foods cause blood sugar to spike quickly.
A Note on Honey
The glycemic index (GI) for honey varies depending on type.
Some range in the 70s. Some in the 50s, similar to maple syrup and coconut sugar.
Why then do we list honey under high histamine but not these others?
Even the types of honey with the lowest GI are still a few points higher than coconut sugar or maple syrup.
But another reason we avoid honey is it may contain allergens since it’s made from pollen.
These reactions aren’t terribly common.
But we’ve often said that people with MCAS are like canaries in the coal mines, the ones who are more sensitive to the environment around them.
These “hidden” allergens in honey could potentially set off those who are very sensitive.
That means more mast cell activation and histamine release.
We want to err on the side of caution for folks who need a very gentle approach.
Not sure how you’ll satisfy your sweet tooth?
Don’t worry. There are sweeteners that don’t increase blood sugar at all.
Better Sweeteners with Histamine Intolerance and Mast Cell Activation Syndrome
There are lower histamine sweeteners you can use for coffee or baking.
These sweeteners have a glycemic index (GI) of 0 or near zero. They don’t cause blood sugar spikes.
- Stevia
- Monk Fruit Powder
- Inulin
But please note the substitution isn’t 1:1.
For example, if you were used to using 1 teaspoon of white sugar in your coffee, you’ll be overtaken by sweetness if you use the same amount of monk fruit powder!
Or if your recipe calls for 1 cup sugar, you definitely don’t want to use one cup of stevia drops!
Check labels to see recommended substitutions.
On our foods list you’ll also see coconut sugar and maple syrup as “low histamine but use sparingly.”
Coconut Sugar
- Lower GI than cane sugar or honey but still moderate
- Has inulin, a dietary fiber that can help slow down blood sugar spikes
Maple Syrup
- Lower GI than cane sugar or honey but still moderate
Coconut sugar and maple syrup may be ok in moderation depending on where you are with your health.
But in phase 1 of the low histamine diet, you’ll typically be better off with one of the others.
We tried this recipe with both monk fruit powder at ⅛ teaspoon and stevia drops at ¼ teaspoon.
You can use whichever you prefer, but we wrote the recipe using stevia.
Now you know a little about sweeteners and histamine.
But does this matter with the sugars found in fresh fruit?
Is Fruit Ok on the Low Histamine Diet?
Fruit has carbs and sugars. Both affect blood sugar. What does that mean in terms of the low histamine diet?
When deciding what to eat, it’s important to keep perspective.
For example, we understand that eating anything at all raises blood sugar to some extent.
And with that comes some histamine release.
This is normal and nothing to be overwhelmed by.
Remember, the goal isn’t zero histamine—it’s manageable histamine levels.
Getting to that point is different for everyone.
Here’s what that means for fruit and blood sugar.
Different fruits range in glycemic index (GI). Certain fruits raise blood sugar levels more than others.
For example, watermelon’s GI is high (in the 70s).
But most (not all) low histamine, fresh fruit has a lower glycemic index. In other words, no spikes.
Remember, blood sugar spikes are worse for histamine release than gradual increases in blood sugar levels.
So, should you eat fruit during phase 1 of the low histamine diet?
It depends.
The importance of the glycemic index for you depends on factors such as sensitivity levels, diabetes, or other health conditions.
For example, if you have Candida, you may need to limit fruits for a while.
Related Post: What to know about Candida when You Have MCAS or Histamine Intolerance
Generally, there are more advantages than not to eating a variety of foods, including fresh, low histamine fruit in moderation.
Fruit offers nutrients vital to your health.
And fruit is typically high in fiber.
Fiber can slow down blood sugar absorption. This may also help prevent sugar spikes.
We’ve used peaches and cherries in this recipe. Both have a low glycemic index AND are a good source of fiber.
When deciding what’s best for you, a professional dietician can help you.
Keeping variety in your diet is important, though.
And a tasty way to do that is through low histamine desserts.
Making This Easy Fresh Fruit Cobbler Your Way
The base of this cobbler uses tiger nuts and Otto’s cassava flour to replace all purpose flour.
Otto’s cassava flour is our favorite flour.
It’s mold free, low histamine, and in this recipe, medium oxalate. (Quantity is a factor as well as the ingredient itself.)
Tiger nuts simulate oats which give this recipe some texture.
Those are the base ingredients.
You can customize many of the other elements.
Greasing the Pan
We used coconut oil to grease our baking dish.
However, if you tolerate dairy, grass fed unsalted butter would be fine here, too. Ghee would also work.
Spices and Sweeteners
For those warm baking spices flavors, we used vanilla powder.
Vanilla powder works better for many people than higher histamine vanilla extract, which often contains alcohol.
And instead of high histamine cinnamon or nutmeg, we’ve used cardamom.
You can use any low histamine spices you like, though.
We even considered using basil but stuck with more traditional flavors this time. But next time…we might just try!
We used stevia at ¼ teaspoon. We mentioned earlier that you could also use monk fruit.
Our cobbler isn’t super sweet. If you like sweeter, add more of either to your preference. Just remember, the fruit will add some sweetness, too.
Eggs
Eggs add structure to the batter of this fresh fruit cobbler.
Here’s what to know about using eggs, though.
We typically suggest holding off on eggs in phase 1 of the low histamine diet.
It’s one of the common food triggers that many people don’t realize they have.
Whether to eat eggs or not in phase 1 really depends on the person.
If you’ve taken the Egg Zoomer and know that eggs aren’t an issue for you, you’ll probably be ok with this recipe.
The recipe calls for 2 eggs and serves 9. That’s approximately ¼ of an egg per serving.
Flax eggs can often be used in place of chicken eggs, but we didn’t try this recipe that way. If you do, please let us know how it turns out!
Fruit
We love this recipe with peaches and cherries. It could be a new family favorite!
But if you prefer different fruits, this low histamine fresh fruit cobbler recipe is highly customizable.
Keep your base ingredients but feel free to swap out fruit and spices.
Instead of fresh peaches, you can make a berry cobbler using fresh berries like:
- Blackberries for blackberry cobbler (this is high oxalate, though)
- Blueberries for blueberry cobbler
- Raspberries for raspberry cobbler (not always tolerated in elimination phase)
You can use any of these low histamine fruits alone or do a mixed berries cobbler.
Another option would be apples for apple cobbler.
You can also make this recipe without the cherries to keep it a simple peach cobbler or make it without peaches for a simple cherry cobbler.
Lastly, before we get to the recipe, here are some tips for prepping the recipe and serving the recipe.
Top Recipe Tips
You’ll see that we’ve blanched the peaches in this recipe. It helps to remove the skins.
But here’s the tip.
You need to use ready to eat, ripe peaches. If your peaches are underripe, the skins won’t separate as easily.
Need to speed up the ripening process?
Put your peaches in a brown paper bag overnight. The bag traps the ethylene gas that peaches naturally release, which speeds up ripening.
You’ll need to blanch the peaches about 30 seconds to 1 minute.
Test one peach carefully after it comes to see that the skins will slide off easily. If there is little to no give, add about 30 seconds more.
If it takes longer than this, your peaches probably aren’t ripe enough for the process to work well.
However, not all is lost.
It will take more time, but you can use a filet knife to remove the skins. Alternately, you can just leave the skins on.
In fact, if peach skins don’t bother you, you don’t need to worry about blanching at all.
You can also use frozen peaches, too, if you really aren’t feeling the prep time.
Just be sure that peaches are the only ingredient and there are no added preservatives or sugars. Fresh tastes better though.
We did use frozen cherries. It saved us from having to remove stems and pits. Much faster!
To serve this dessert, you can top it with a scoop of low histamine ice cream or a dollop of our low histamine coconut whipped topping!
Get the recipe for the coconut cream whipped topping in this recipe for low histamine baked peaches.
Enjoy this easy summer dessert!
What to Serve with Low Histamine Fresh Fruit Cobbler
- Low Histamine Frozen Vanilla Coffee Cooler – Low Oxalate, Low Lectin, Low FODMAP
- Easy Mango Low Histamine Ice Cream – Low Oxalate, Low Lectin
- Lower Histamine Elderflower Sparkling Wine Cocktail Recipe – Plus Mocktail Option
Cobbler
Equipment
- Large Spoon OR
- Tablespoon Sized Scoop (or regular spoon)
- Sharp Knife
- Large Pot
Ingredients
- ½ teaspoon Dr. Bronner's Coconut Oil
- ¾ cup Otto's Cassava Flour
- ¾ cup Sliced Tiger Nuts divided
- ⅛ teaspoon Cardamom ground
- 1 teaspoon Raw Vanilla Bean Powder
- ½ cup Native Forest Coconut Milk
- 2 Eggs
- 3 Fresh Peaches about 2 cups
- 1 cup Cherries thawed if using frozen, pitted if using fresh
- Filtered Water optional, for blanching peaches
Instructions
- Preheat the oven to 350 degrees.
- Grease baking dish with coconut oil and set aside.
- Skip this step if leaving peach skins on. Bring a large pot of water to a boil (this will be for blanching the peaches).
- Prepare your batter. In a medium mixing bowl, stir together the cassava flour, ½ cup tiger nuts, cardamom, vanilla powder, coconut milk, and eggs until combined. Set aside. (This can be done while water boils if you are blanching the peaches.)
- Skip this step if leaving peach skins on. When the water is at a boil, blanch the peaches by dropping them into the boiling water for about 30 seconds to 1 minute.
- Skip this step if leaving peach skins on. Remove peaches with a slotted spoon and place peaches in the bowl of cold water and ice. When cool enough to handle, peel off the peach skins by simply sliding them off with your fingers.
- Cut the skinned (or unskinned) peaches in half and remove the pit. Cut each half into thin slices.
- Spread out the peach slices in the baking dish along with the cherries.
- Use a spoon or scoop to dallop batter evenly over top of the fruit. Gently spread with a spatula. Top with remaining ¼ cup of sliced tiger nuts.
- Bake for 15 to 20 minutes or until golden.
- Cool slightly before serving. Enjoy!
Notes
Nutrition
Would you like to see more fruit desserts like this low histamine fruit cobbler?
More Low Histamine Dessert Recipes:
- Apple Crumble Recipe – Low Oxalate to Medium Oxalate, Low Lectin
- White Chocolate Cookie Dough Recipe – Medium Oxalate, Low Lectin
- Baked Peaches – Medium Oxalate, Low Lectin
The website provides approximate nutrition information. Users should calculate the nutritional information with the actual ingredients and quantities they use in their recipes for the most accurate representation.
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References
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Brishti, M. A., & Leo, M. (2024). Abstract 4133170: Insulin resistance triggers histamine release from endothelial cells, which disrupts endothelial barrier function and causes vasoconstriction. Circulation, 150(Suppl_1). https://doi.org/10.1161/circ.150.suppl_1.4133170
Carbs and Diabetes | ADA. (n.d.). https://diabetes.org/food-nutrition/understanding-carbs
Fiber: the carb that helps you manage diabetes. (2024, May 15). Diabetes. https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer
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Thangam, E. B., et al. (2018). The role of histamine and histamine receptors in mast cell-mediated allergy and inflammation: The hunt for new therapeutic targets. Frontiers in Immunology, 9, 1873. https://doi.org/10.3389/fimmu.2018.01873
Vlachos, D., et al. (2020). Glycemic Index (GI) or Glycemic Load (GL) and Dietary Interventions for Optimizing Postprandial Hyperglycemia in Patients with T2 Diabetes: A Review. Nutrients, 12(6), 1561. https://doi.org/10.3390/nu12061561
Wang, K. Y., et al. (2010). Histamine regulation in glucose and lipid metabolism via histamine receptors: model for nonalcoholic steatohepatitis in mice. The American journal of pathology, 177(2), 713–723. https://doi.org/10.2353/ajpath.2010.091198
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