Low Histamine, Low FODMAP Root Vegetable Mash

Low Histamine, Low FODMAP Root Vegetable Mash (also Low Oxalate, Low Lectin) for those with Mast Cell Activation Syndrome or Histamine Intolerance

By Jennifer Colletti

My first experience exploring FODMAPS was a few years ago. I was diagnosed with Small Intestinal Bacterial Overgrowth, otherwise known as SIBO.

SIBO is essentially an overgrowth of the wrong bacteria in the wrong places of the gut.

Have you dealt with SIBO?

If you have SIBO, it can cause a lot of Mast Cell and Histamine Issues when you have Mast Cell Activation Syndrome or Histamine Intolerance.

Part of my SIBO protocol was to change the foods I was eating to reduce foods that may ferment in the gut.

Fermenting foods made my symptoms much worse. I was dealing with gas, bloating and chronic diarrhea – ugh! It was so uncomfortable!

Because of this, my nutrient absorption was terrible. My doctor couldn’t believe how low my vitamin and mineral levels were.

And this low nutrient absorption just made my Histamine and Mast Cell issues worse.

Eating Low FODMAP was part of the approach I took that helped my gut quiet down, though. So, my gut could have the right bacteria balance once again.

Have you ever tried a Low FODMAP diet?

FODMAPS are foods that resist digestion. They travel through the majority of the intestinal track mostly unchanged, and undigested.

They finally break down at the end of the intestinal track, where the bulk of our good gut bacteria live.

Because they are digestion resistant, FODMAPS ferment in the intestinal track, causing symptoms like gas, bloating, belly pain, constipation, and even diarrhea.

FODMAPS are measured on a scale much like histamines. To reduce FODMAPS, you want to look for foods that are LOW FODMAP.

If you have SIBO or other gut issues, you may be able to reduce the symptoms of digestive upset that come with these fermenting FODMAP foods. And give your digestive systems an opportunity to heal.

Beth has had issues with FODMAPs too. And we both know how hard it can be to find foods that taste good when you’re trying to limit high Histamine and high FODMAP foods.

But, you don’t have to eat only bland, boring foods, even if you are dealing with FODMAP issues.

Beth and I brainstormed an easy Low FODMAP recipe that you can make quickly, easily and is a very satisfying side dish.

And even if you don’t have FODMAP issues, you can still enjoy this recipe that is:

  • Low Histamine
  • Low Lectin
  • Low Oxalate
  • Low FODMAP

One of the keys to this recipe is using the freshest root vegetables you can find. For carrots, you want the ones with the tops still attached. These will be the lowest histamine carrots.

If you find you are Oxalate Intolerant, you might want to skip the carrots in this recipe. Alternatively, you may be able to tolerate by separately boiling the carrots if you discard the water. A 1/2 cup of raw carrots is high oxalate, but boiling and discarding the cooking water will reduce to medium oxalates.

For the rutabagas and turnips – make sure they are firm when you squeeze them. If they have any give, they are too old and will be higher histamine.

Related Post: Low Histamine Rutabaga Fries

Finally, having the right ghee makes a HUGE difference. Ghee has a higher smoke point than butter. So, it is safer to cook with.

Ghee also doesn’t have any milk proteins or lactose in it. So, most people with dairy sensitivities do ok with it. (If you have a true dairy allergy with anaphylaxis, check with your medical practitioner first, though).

Beth said she wasn’t really a fan of ghee (and she’d tried a bunch) until she found this one (click the image to check it out):

It has such an amazing, rich flavor. And it really brings out the flavor of the root veggies below.

Plus, if you are missing garlic flavor, this Garlic Scape one can be used. And it’s low FODMAP as well! It’s been a cooking game-changer for those with FODMAP issues (click the image to check it out):

If the one above is out of stock, try this garlic infused ghee. (Note: This one is not low FODMAP.)

Finally, we used a potato masher like this one for this recipe to leave some chunky texture to it – it makes this root vegetable mash much more interesting than making it into a puree! (Click the image for more details on it)

We’d love to know what you think of this recipe! Let us know in the comments below!

Low Histamine, Low FODMAP Root Vegetable Mash for people with Mast Cell Activation Syndrome or Histamine Intolerance


  • 6 Carrots with tops, peeled and chopped
  • 2 Medium Parsnips, peeled and chopped
  • 2 Medium Turnips, peeled and chopped
  • 3 medium Rutabagas, peeled and chopped
  • 3 Tablespoons Ghee
  • Redmond Real Salt & Pepper to taste ( if tolerated)
  • 1 Small Bunch of Chives, chopped


  • Vegetable Peeler
  • Knife
  • Measuring Spoons
  • Cutting Board
  • Potato Masher or Food Processor


  1. Peel vegetables.
  2. Place carrots, parsnips, turnips, and rutabagas in a pot and cover with cool water. Bring to a boil, then turn the heat down and simmer for about 30 minutes or until vegetables are tender.
  3. Drain the vegetables, and place in a large bowl.
  4. Add ghee, salt and pepper to the bowl
  5. Mash vegetables with a potato masher until ghee has combined, and vegetables are mostly mashed.
  6. Place vegetables in a serving dish and sprinkle the chopped chives on top for garnish.

**If you have a food processor, you could place the vegetables, ghee and salt and pepper and pulse until well mashed.

Pair it Up for a Histamine Friendly Meal with:

Some links in this website are affiliate links, which means Mast Cell 360 may make a very small commission if you purchase through the link. It never costs you any more to purchase through the links, and we try to find the best deals we can. We only recommend products that we love and use personally or use in the Mast Cell 360 practice. Any commissions help support the newsletter, website, and ongoing research so Mast Cell 360 can continue to offer you free tips, recipes, and info. Thank you for your support!


  1. Olga

    Thank you so much for this recipe!!! 🙏🏻❤️ I’ve made a slight modification to this recipe and absolutely loved it! I skipped carrots and parsnips and added lots of fresh chopped parsley right before turning off the stove.
    P.S. I love adding fresh parsley to many recipes and it was good in this recipe too! ☺️

    1. Suz, Mast Cell 360 Team

      Hi Olga,
      Thanks for letting us know!

Add A Comment

Recipe Rating

The reCAPTCHA verification period has expired. Please reload the page.