Low Histamine Fruit Apple Pie Smoothie Recipe (also Low Oxalate and Low Lectin)
You’ve got a lot of choices when it comes to low histamine fruit!
Have you enjoyed our low histamine recipes?
We’ve got a new one for you, featuring a favorite low histamine fruit – apples.
You may love eating fresh fruits from the farmer’s market.
Blueberries in the summer are like candy. And a crisp, juicy apple in the fall is mouthwatering.
But how else can you get fruit into your low histamine diet?
Fruit smoothies!
They taste great.
Blending makes digestion easier if you are having gut issues.
And they’re quick and easy to make. Perfect for busy or low-energy days.
Read on to get the new Low Histamine Apple Pie Smoothie Recipe.
This recipe is:
- Low histamine
- Low oxalate
- Low lectin
- Gluten free
- Dairy free
This smoothie gets its apple pie flavor from cardamom, ginger, vanilla, sweetener, and coconut milk. And of course, low histamine apples!
We’ll share the recipe with you along with:
- Why to choose low histamine fruit
- How to choose low histamine fruit
- Answers to some FAQ about the ingredients used
First, here’s a quick read on why to choose low histamine fruit.
Why To Choose Low Histamine Fruit if You Have Histamine Intolerance
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.
Why should you choose low histamine fruit?
Keep reading!
Do you have Histamine Intolerance?
Some of the most common symptoms related to Histamine Intolerance are:
- Rashes
- Hives
- Gut issues
- Brain fog
- Headaches
- Respiratory issues
Of course, you’ll want to talk to a healthcare professional to determine if your symptoms are related to Histamine Intolerance.
And if you do have Histamine Intolerance? Eating a low histamine diet may help reduce your related symptoms.
That’s because you’re reducing the histamine levels in your body.
In other words, you’re not adding to your body’s histamine load.
Histamine Intolerance happens when there is more histamine in your body than it can process.
Think of it like this.
You might have time in your workday for 25 emails.
But what if you get 100 emails? It’s more than you can process in one day.
Eating high histamine foods is like getting extra emails. You’ve got more than you can handle.
But you can reduce your histamine load by replacing high histamine foods with low histamine foods. It’s like getting your email inbox back down to a manageable level!
A low histamine diet may help alleviate some of your symptoms related to Mast Cell Activation Syndrome (MCAS), too.
Here’s a quick look at why.
Histamine Intolerance and Mast Cell Activation Syndrome
Did you know that histamine can trigger mast cells?
And did you know that mast cells release more histamine?
This self-feeding cycle looks like this:
- Histamine can trigger mast cells
- When triggered, mast cells release more histamine
- More histamine causes more histamine release
That’s why eating a low histamine diet can help calm your mast cell reactions, too.
Breaking the cycle can look more like this:
- Reduce levels of histamine in the body by eating a low histamine diet
- A low histamine diet means less histamine to trigger mast cells
- When mast cells are not triggered, histamine release is reduced.
Related Article: Do You Have One or Both? Histamine Intolerance vs MCAS
A low histamine diet is one way to reduce the amount of histamine in your body.
You can also help support yourself with histamine degrading enzymes like diamine oxidase (DAO).
Now, one of the key points to remember is that you want a variety of fresh foods in your diet.
Fresh fruits and fresh vegetables are great choices.
They provide your body with important vitamins and minerals which support your body.
For example, apples are rich in quercetin.
Quercetin has been shown to:
- Act as an antioxidant
- Exhibit anti-inflammatory properties
- Help stabilize mast cell responses
So, just how do you go about choosing low histamine fresh fruit and low histamine fresh vegetables?
We’ve made it easy for you. Keep reading to get a link to our low histamine foods list.
Choosing Low Histamine Fruit
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’ve got a list that makes it easy for you to choose lower histamine foods below.
Here’s what to know about the fruit section of the low histamine foods list.
Some of the fruits are listed as high histamine.
A few examples would be:
- Bananas
- Pineapple
- Papaya
But you’ll see some fruits under the high histamine foods section that don’t have high levels of histamine. Why is this?
They can be histamine liberators.
What does that mean?
Histamine content can come from outside sources like food.
Another source of histamine is your own body.
Your body makes histamine. This happens even if you don’t have Histamine Intolerance or Mast Cell Activation Syndrome (MCAS).
Histamine liberating foods stimulate the release of the histamine your body makes. This type of histamine is also known as endogenous histamine.
Histamine liberators can include:
- Grapefruit
- Oranges
- Other citrus fruits
- Plums
That’s why you’ll see these on our list under the high histamine foods section, too.
Our list shows both higher and lower histamine foods. Be sure to look at the header to make sure you know what to choose and what to swap out for something lower histamine.
And don’t worry. You have plenty of fresh fruits to choose from.
Just a few examples of low histamine fruit include:
- Apples (key ingredient in the apple pie smoothie!)
- Apricots
- Cherries
- Blueberries
To find more low histamine foods, check out the Low Histamine Food List.
This apple pie smoothie is easy to make. But here are answers to some of our frequently asked questions.
FAQ for Low Histamine Fruit Apple Pie Smoothie Ingredients
Let’s start with some questions you might have about the ingredients.
You might be wondering what kind of apples you should use.
Low Histamine Apples
All types of apples are low histamine. Feel free to use any variety you like.
Green apples will be tarter. Red delicious will be sweeter.
We prefer the sweeter options for this recipe.
If you have mild salicylate issues, you can get this recipe to be lower salicylate by using red or golden delicious apples.
Just remember, for lower salicylate, you need to peel the skin off.
Now, please be mindful that we said lower salicylate, not low salicylate. There are other ingredients in this recipe that don’t make it low salicylate overall.
Related Article: Low Salicylate Recipes
TIP: Cut your apples into hearty, 1-inch chunks before adding them to the blender.
Another question we get asked frequently concerns protein powder. Let’s look at that next.
Flax and Macadamia Nuts VS Protein Powder
We wanted to add a little more protein to this smoothie.
So, we added flax and macadamia nuts.
TIP: Refrigerate your whole flax seeds in an opaque bag to keep them fresher longer.
The quantities of flax and mac nuts in this recipe offer a small protein boost. They won’t equal the protein in protein powder.
If you want more protein, you can add one scoop of whatever protein powder works for you.
Are you still looking for a protein powder you can tolerate?
Here’s what to know about that.
We haven’t included protein powder in this recipe.
We have not yet found a protein powder that’s been great across the board for those with food intolerances.
For example, rice and pea protein aren’t suitable for those with Lectin Intolerance.
Hemp protein won’t work if you have Oxalate Intolerance. Plus, most are going to be high salicylate, too.
This protein powder has lower levels of salicylates and oxalates. However, it does have rice and pea protein. That means it won’t be the right choice for you if you have Lectin Intolerance.
Even without protein powder, you’ll get nutrients from this smoothie, like fiber and vitamin C.
Finally, let’s talk about the sweetener in this recipe. Monk fruit extract.
Using Monk Fruit Powder
When it comes to the low histamine diet, you’ll typically avoid white sugar, brown sugar, and even maple syrup and honey.
Monk fruit powder can add sweetness to your recipes without the histamine.
Here’s what to know about monk fruit powder.
First, you’ll want to know that a little bit goes a long way. You don’t use this as a substitute for sugar at a 1:1 ratio.
You can add more or less to your smoothie to suit your own tastes. We think 1/32 teaspoon is a good place to start.
Some monk fruit powders come with a little scoop that measures 1/32 teaspoon.
You can also find a set of smaller measurement spoons here:
The other thing you’ll want to know about monk fruit extract is that some taste better than others.
The favorite around here is from Smart Monk. This monk fruit extract is 100% monk fruit. There are no additives or preservatives.
Monk fruit is a natural ingredient. But some of the brands we’ve tried taste more like chemicals. Some remind us of the diet soda aftertaste.
Smart Monk is sweet without those unpleasant flavors.
And it’s suitable for a low histamine diet. Monk fruit is non-glycemic. That means it won’t raise your blood sugar levels. And that means it won’t raise your histamine levels like some sweeteners will (cane sugar, for example).
Enjoy This Smoothie Alone or With Other Breakfast Greats
- Low Histamine Scones Recipe – Low Lectin, Medium Oxalate
- Low Histamine Muffin Recipe: Blueberry Cassava Flour Muffins – Low Lectin, Medium Oxalate, with Low Salicylate options
We hope you enjoy this tasty smoothie as a way to get in your fresh, low histamine fruit servings!
Low Histamine Apple Pie Smoothie
Equipment
- Sharp Knife
Ingredients
- 1 cup Coconut Milk
- ½ Tablespoon Whole Flaxseed
- 1 cup Organic Apples roughly chopped (about 1 medium apple)
- 1 teaspoon Raw Vanilla Powder
- 1 pinch Smart Monk 100% Pure Monk Fruit Powder (about 1/32 teaspoon)
- 2 Organic Cardamom Pod seeds only
- ⅛ teaspoon Fresh Ginger grated
- 4 Macadamia Nuts
- ½ cup Ice
Instructions
- Remove the seeds from the cardamom pods. We’ve used green cardamom. The seeds are about the size of a pin head and black in color.
- Add all the ingredients to your blender and blend until smooth.
- Transfer to your favorite glass and enjoy!
Notes
Nutrition
What are your favorite low histamine fruit choices?
More Low Histamine Drink Recipes
- Low Histamine Cherry Smoothie – Low Oxalate, Low Lectin
- Easy Mango-Basil Smoothie – Low Oxalate, Low Lectin
- “Pumpkin Spice” Drink – Low Oxalate, Low Lectin, Low FODMAP
- Tulsi Rose Tea – Low Oxalate, Low Lectin, Low FODMAP
- Iced Hibiscus Tea – Low Oxalate, Low Lectin
- Frozen Vanilla Coffee Cooler – Low Oxalate, Low Lectin, Low FODMAP
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References
Harvard T.H. Chan School of Public Health. (2021, October 5). Apples. The Nutrition Source. Retrieved January 22, 2022, from https://www.hsph.harvard.edu/nutritionsource/food-features/apples/
Li, Y., et al. (2016). Quercetin, Inflammation and Immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167
Shaik, Y., et al. (2018). Impact of polyphenols on mast cells with special emphasis on the effect of quercetin and luteolin. Central European Journal of Immunology, 43(4), 476–481. https://doi.org/10.5114/ceji.2018.81347
Weng, Z., et al. (2012). Quercetin Is More Effective than Cromolyn in Blocking Human Mast Cell Cytokine Release and Inhibits Contact Dermatitis and Photosensitivity in Humans. PLoS ONE, 7(3), e33805. https://doi.org/10.1371/journal.pone.0033805
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