Low Histamine “Pumpkin Spice” Drink Recipe (also Low Oxalate, Low Lectin, Low FODMAP)
Recently, a friend from England made us laugh when she asked, “What’s up with the US and pumpkin spice everything?”
It’s true we do seem to be obsessed with pumpkin spice. But whether you are team pumpkin or team apple, our low histamine recipes have you covered!
This Pumpkin Spice Drink recipe is:
- Low histamine
- Low oxalate
- Low lectin
- Low FODMAP
- Dairy free
- Sugar free
The flavors of pumpkin spice are just so warming and comforting for many people.
But these pumpkin spice flavors are all high histamine:
- Cinnamon
- Clove
- Nutmeg
- Allspice
- Pumpkin (artificial flavoring)
We know it’s not fun to miss out on your favorite flavors. But with a little creativity, we’ve found you can often add delicious dishes and favorites back into your menu planning.
Keep reading to learn about a few mast cell supporting swaps!
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.
Creative Eating with MCAS and Histamine Intolerance
We often hear from our community about feeling deprived when starting a low histamine diet. And we completely understand the disappointment of giving up favorite foods—we’ve been there, too!
But that’s when we realized we just had to get creative.
As foodies (you can probably tell from our recipes 😊), we’re always looking for ways to enjoy our favorite foods and beverages in ways that are mast cell and histamine friendly.
And we don’t want you to feel deprived either!
With Mast Cell Activation Syndrome or Histamine Intolerance, it sometimes means making modifications.
Since pumpkin spice is so popular (as our friend says, “pumpkin spice everything!”), we wanted to create a drink you could still enjoy.
Pumpkin spice is a favorite for many. But a lot of the pre-packaged flavorings are artificial and contain chemicals we all need to avoid.
So, let’s explore some low histamine swaps together to make this delicious treat!
Low Histamine “Pumpkin Spice” Swaps that Support Mast Cells
In this recipe, we swapped out the traditional high histamine ingredients used to create pumpkin spice.
Instead, we’ve used ingredients that have been found to have histamine lowering and mast cell supporting properties:
- Dandelion root
- Vanilla powder
- Fresh ginger
- Cardamom seeds
This drink gives you those warm, comforting flavors we often associate with autumn. It’s kind of like a dandelion root chai.
And not only is it delicious…it is also mast cell supportive.
Dandelion Root
The base of this recipe is dandelion root tea.
Dandelion root offers great potential health benefits, like helping with mycotoxin (mold toxin) detox.
Briefly, what that means is this. Mycotoxins are toxins created by mold spores. They can cause health issues for some people when they aren’t eliminated properly and 95% of our clients have Mold Toxicity!
One way mycotoxins are eliminated from the body is through a process called glucuronidation.
Glucuronidation is a process where substances (like mycotoxins) are combined with other compounds (in this case glucuronic acid) to make them more water soluble.
This makes it easier for your body to excrete them through your kidneys or your bile.
Dandelion root is a very gentle way to boost this detox pathway.
Dandelion can also:
- Increase antioxidants in the body
- Help the body to fight inflammation
- Help support other detox pathways
Even people with Salicylate Intolerance can enjoy dandelion root tea.
That’s because dandelion root can support the reduction of salicylates. It does this by supporting the glucuronidation pathway you just read about. This is also where salicylates get broken down in the body.
Ginger
Ginger is another ingredient this recipe calls for.
Being on a low histamine diet doesn’t mean you have to sacrifice big, bold flavors.
We use ginger in a lot of recipes because it adds spice and warmth. It’s such a versatile ingredient. You can use it in savory dinner recipes or sweet treats.
And research has shown that ginger has antihistamine and anti-inflammatory properties.
Inflammation is common with Mast Cell Activation Syndrome (MCAS) or Histamine Intolerance.
Foods with anti-inflammatory properties can be good choices to support better health.
Fresh ginger is the best choice. It will have lower histamine levels and be richer in the compound called gingerol.
Gingerol is the compound which has been shown to exhibit antioxidant and anti-inflammatory properties.
Cardamom
Cardamom is another spice you’ll see frequently in our recipes.
You might be familiar with cardamom if you’ve ever been to an Indian or Middle Eastern restaurant. In Indian cuisine, whole cardamom pods can be used to prepare basmati rice.
It’s also been used in traditional Turkish coffee recipes. And in this pumpkin spice recipe, cardamom is being used similarly to bring an earthy, robust flavor to the drink.
Like ginger, cardamom also has been shown to reduce inflammation.
And it contains manganese. Manganese is a trace mineral which your body needs. It plays important roles in the body including in digestion and the nervous system.
It’s not uncommon with Mast Cell Activation Syndrome or Histamine Intolerance to have issues with digestion or nervous system dysregulation.
The gut contains a large number of mast cells.
And gut inflammation can lead to more mast cell activation. So, anything we can do to support good gut health and good digestion is a bonus.
Related Post: Enzymes, Short-Chain Fatty Acids (SCFA’s) and Gut Health
And if you’ve been part of the community for long, you know how important supporting nervous system balance is.
Supporting the nervous system can require work with the vagal nerve, the limbic system, and brain-supporting supplements.
But you can also support the nervous system and the body’s other systems naturally, too.
You do this with your food choices. Choosing low histamine recipes with foods that are rich in supportive nutrients and properties is one way you can help support your body.
Vanilla Powder
One last note about ingredients in this recipe: vanilla powder.
Vanilla is usually fermented.
Generally, fermented foods are higher histamine. But raw vanilla is lower histamine.
Make sure you get the raw ground beans. It is a bit on the expensive side up front, but it lasts a long time in the fridge or freezer.
Look for the vanilla powder to be very dark brown. If it’s white, it means it was highly processed—that’s a “no” for the low histamine diet.
Pair Low Histamine “Pumpkin Spice” Drink With
- Scones – Low Lectin, Medium Oxalate
- Blueberry Cassava Flour Muffins – Low Lectin, Medium Oxalate, with Low Salicylate options
Now, if you’re ready, get out your fuzziest blanket and cozy up with this delicious “pumpkin spice” drink. Enjoy!
Low Histamine “Pumpkin Spice” Drink Recipe
Equipment
- Mug or thick glass
- Sharp Knife
Ingredients
- 1 teaspoon Organic Roasted Dandelion Root Tea (or 1 tea bag)
- 1 cup Filtered Water
- ⅛ tsp Raw Vanilla Powder
- 3 Cardamom Seeds (from 1 pod)
- 1 slice Organic Fresh Ginger ¼" thick (about 1 teaspoon)
- 5 drops Stevia OR to taste
- 1 tablespoon Native Forest Coconut Milk OR to taste
Instructions
- Boil water using your electric kettle.
- Meanwhile, place your tea in a mug. If you use loose leaf tea, you'll need a tea ball or strainer and can add the next 2 ingredients to the same strainer.
- Place cardamom seeds and ginger in the tea strainer.
- Pour hot water into the mug and let steep for 5-10 minutes.
- Remove tea bag and/or tea strainer.
- Add vanilla powder and stir.
- Add stevia and coconut milk to taste. Stir.
- Enjoy!
Notes
Nutrition
Are you team apple or team pumpkin? Let us know in the comments below!
More Low Histamine Drinks
- Apple Pie Smoothie – Low Oxalate, Low Lectin
- Tulsi Rose Tea – Low Oxalate, Low Lectin, Low FODMAP
- Iced Hibiscus Tea – Low Oxalate, Low Lectin
- Elderflower Sparkling Wine Cocktail – Low Oxalate, Low Lecitn, Low FODMAP
References
HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer/result
Cai, L., Wan, D., Yi, F., & Luan, L. (2017). Purification, Preliminary Characterization and Hepatoprotective Effects of Polysaccharides from Dandelion Root. Molecules, 22(9), 1409. https://doi.org/10.3390/molecules22091409
Chen, P., Bornhorst, J., & Aschner, M. (2018). Manganese metabolism in humans. Frontiers in bioscience (Landmark edition), 23, 1655–1679. https://doi.org/10.2741/4665
Levy, G., & Procknal, J. A. (1968, August 1). Drug Biotransformation Interactions in Man I: Mutual Inhibition in Glucuronide Formation of Salicylic Acid and Salicylamide in Man. ScienceDirect. https://www.sciencedirect.com/science/article/abs/pii/S0022354915364844
Mohd Yusof Y. A. (2016). Gingerol and Its Role in Chronic Diseases. Advances in experimental medicine and biology, 929, 177–207. https://doi.org/10.1007/978-3-319-41342-6_8
Schütz, K., Carle, R., & Schieber, A. (2006). Taraxacum–a review on its phytochemical and pharmacological profile. Journal of ethnopharmacology, 107(3), 313–323. https://doi.org/10.1016/j.jep.2006.07.021
You, Y., Yoo, S., Yoon, H., Park, J., Lee, Y., Kim, S., Oh, K., Lee, J., Cho, H., & Jun, W. (2010). In vitro and in vivo hepatoprotective effects of the aqueous extract from Taraxacum officinale (dandelion) root against alcohol-induced oxidative stress. Food and Chemical Toxicology, 48(6), 1632–1637. https://doi.org/10.1016/j.fct.2010.03.037
What’s wrong with simply organic alcohol free vanilla extract? The vanilla bean powder is currently 38 dollars on Amazon, yikes)? Also, can you use cardamom powder instead if we don’t have cardamom seeds? Thanks!!
Hi Holly,
If the alcohol free vanilla extract works for you, that could be an option. It doesn’t work for everyone, though. With cardamom, the seeds tend to have more flavor, imo, but if the powder works for you, that’s an option. Just check for preservatives that may not be friendly for those with MCAS or HIT.
Best wishes,
Suz
Oddly enough, I’m allergic to dandelions and react to dandelion tea. Any other teas you might suggest for this recipe?
Hi Anna Jane,
You could experiment with any of the tea from the low histamine section of the foods list: https://mastcell360.com/low-histamine-foods-list/
The beverages section is near the bottom of the post. I’ve only made it with the dandelion root tea, but if you can tolerate chamomile, I think the flavor profile would be similar. It won’t have the same benefits that we talk about with the dandelion root tea, but taste-wise, I think it would be ok. Most herbal teas are lower histamine, but there are a few that aren’t so be sure to check out the list.
If you come up with something you think tastes great, let us know what you used!
Suz
This is so delicious. No sweetener required for me. Thank you for such a wonderful recipe.
We are so glad you enjoyed in! Thanks for sharing Cheryl!
Thanks so much for sharing this recipe. In my opinion even better than the original version, loved it!