Warming Chicken Ginger Soup

Warming Chicken Ginger Soup (Low Histamine, Low Oxalate, Low Lectin, Low FODMAP) for people with Mast Cell Activation Syndrome and Histamine Intolerance

If you have Mast Cell Activation Syndrome or Histamine Intolerance, you are probably always on the lookout for new Low Histamine Recipe ideas.

I’m really loving this Chicken Ginger Soup. I find it very satisfying and also gentle on my digestive tract.  It is low histamine. It’s also low in oxalates and lectins.

I created this recipe to work for people with FODMAP sensitivities too. FODMAPs are types of fiber that can cause gas, bloating, abdominal pain, and constipation or diarrhea. FODMAP sensitivities are common in people with SIBO (Small Intestinal Bacterial Overgrowth).

You can learn more about FODMAPS and SIBO in this article:

What to know about FODMAPs and SIBO if you have Mast Cell Activation Syndrome or Histamine Intolerance

SIBO is one of the common root triggers in both Mast Cell Activation Syndrome and Histamine Intolerance.

You can access my free report on the 7 Most Common Root Causes of Mast Cell Activation Syndrome and Histamine Intolerance here:

Download Free Mast Cell 360 Guide for MCAS button

The most common FODMAPs are onion and garlic. Wheat, beans, and honey are all high in FODMAPs as well. If you feel bad after those foods, you may need to talk with a health care practitioner like me about your how to heal gut.

But not to worry, this recipe will work for many types of foods sensitivities. The ginger gives it a nice warm flavor. I like to jazz it up by adding some of my Homemade Pork Belly on top. This really gives it an Asian spin.

This soup is chock full of histamine-lowering ingredients, like ginger, green onion tops, arugula, and rutabaga. If you don’t have FODMAP sensitivities, you can use the white part of the green onion. And you could also add some garlic to it. But if you do have FODMAP issues, leave the garlic and the rest of the green onion out.

To keep it low histamine, make sure to follow the Meat Handling Tips in this post for the meat. 

This is also a great healing soup if you have a cold or digestive trouble. Ginger has been shown in research to have significant anti-histamine and immune boosting properties.

More Low Histamine Soup Recipes

Warming Chicken Ginger Soup (Low Histamine, Low Oxalate, Low Lectin, Low FODMAP) for people with Mast Cell Activation Syndrome and Histamine Intolerance


  • 2 T ghee or coconut oil
  • 1 stalk celery, diced
  • 1 bunch green onions, dark green tops only, chopped
  • 4 cups cooked chicken, shredded. For low histamine chicken follow this recipe
  • 2” of fresh ginger, finely grated with a Ginger Grater or finely chopped
  • 6 quarts of water
  • 4 ounces baby arugula
  • 6 carrots, chopped into ¼” rounds
  • 1-2 rutabagas
  • Redmond Real Salt to taste
  • Black pepper to taste
  • Cilantro, chopped (optional)
  • Homemade Pork Belly (optional) [Get my  low histamine recipe here]

Optional Tools

Ginger Grater

Brieftons Spiralizer


  1. If using Pork Belly, follow recipe here and place Pork Belly in oven.
  2. Saute’ ½ the green onion tops and celery in ghee or coconut oil in an 8 Quart or larger stock or soup pot.
  3. Add chicken, ginger, salt, freshly cracked black pepper, and water to pot. Simmer for 20-30 minutes.
  4. Meanwhile, either cube the rutabagas into ½” cubes or use a Brieftons Spiralizer to make the rutabagas into noodles.
  5. Add carrots and rutabaga to pot and continue to simmer until tender.
  6. Add baby arugula to pot to wilt and turn off stove. Let sit for 5 minutes.
  7. While arugula is wilting, chop remaining green onion dark green tops. Chop pork belly into bite size pieces (optional).
  8. Dish soup into bowls and garnish with green onion tops, cilantro, and pork belly. Then serve and enjoy!
  9. Freeze the leftovers. Freezing leftovers helps to keep histamine levels low. 

What did you think of this recipe? I’d love to hear from you in the comments below!

Download Free Mast Cell 360 Guide for MCAS button

Low Histamine Meat Recipes

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  1. Nicole Rizzi

    Can’t wait to try this. Looking forward to more recipes!

    1. Deanna Shank

      Wonderful! We would love to hear how you liked it! More are on the way 🙂

      ~Deanna MC Team

      1. Mom2one

        I’ve been missing soup! I thought carrots and celery were high in oxalates. Could I just omit…or perhaps replace with another vegetable like turnips? Also, can I make this in my instant pot?

  2. Cornelia

    I was so excited to try ray the soup.
    It’s really watery and no broth flavor at all.
    Not even that color in your picture.
    The ingredients are delicious. Why is it not brothier
    I love soup it was a a first in 3 years to try one that looked safe. And it is no mast cell moment. It’s just thin to me. Why did I do or not do

    1. Beth O'Hara

      Hi, Cornelia! Did you make the meat broth first? It may be the type of chicken you are using and how flavorful it is. You can add more onions and celery, plus seasonings for more broth flavor. Or just throw it all into the pot and cook. The recipe is really versatile!

      1. Cornelia

        Hi Beth
        No I did not make broth 1st. I used the ..qts of water and added cooked chicken etc to it.
        How do you get a low histamine broth
        Where did I miss adding broth to recipe
        I’m confused thanks
        I would really love some form of comfort food. I miss that so much.
        Thank you

        1. Beth O'Hara

          Hi Cornelia, it seems like you did make the broth. This recipe is a low histamine recipe, so if you followed it, you should be good. Just remember, fresh is best, but you can freeze unused portions to use later for leftovers. I hope to have more recipes up in the near future.

          1. Cornelia

            Hi Beth
            I’m truly confused
            I cooked chicken i I’ve,
            I added it cooked to the 4 quarts of water
            I add raw carrot scallion ginger and arugula
            Nowhere in that is ther a broth….
            What am I missing
            It was literally chicken rutabaga and carrots floating in hot water. Absolutely no broth.
            I’ve made broth, using bones or meat. There was nothing in recipe that I can read from ingredients to add broth.
            I’m truly sorry but where do I get broth to add to 4 quarts of water
            Thank you

        2. Mom2one

          I’m confused as well! I haven’t tried this recipe yet but in looking over the ingredients and instructions, nowhere can I find “broth” or when/where to add it.

  3. Christi Henderson

    This was fabulous!!! I had been very sick and couldn’t bring myself to eat anything. But I tried it and it was so good!!! Thank you so much for all your help. I’m so thankful for a nourishing meal that was easy to make, and simple easy to find ingredients. And I could feel good about eating! Such a blessing!!!

  4. Allison Park

    This soup was wonderful! It was so soothing! I used sweet potatoes instead of rutabaga since that’s what I had on hand and left out the arugula because I didn’t have any.
    I wanted to thank you SO much for your website! It has changed my life! I was so horribly sick and didn’t understand what was going on. I got to the point where I just didn’t eat and was getting worse UNTIL, I found your low histamine food list and started using your recipes! THANK YOU! I’m still seeking healing, etc… but this has been a huge piece of the puzzle for me!

  5. Christina

    Could I boil the chicken with the skin on or is it high histamine?
    Thank you !


    I cook the chicken in the soup and it is delicious this way.

  7. Stacey

    Great soup! I felt like a stir fry so I reduced the water significantly to a water stir fry, used salmon instead of chicken ( it’s what I had) added shredded cabbage and mung beans to bump up the volume as I have a hearty appetite, and added chopped lemongrass and cilantro. Would be good with sliced water chestnuts also for crunch!Thank you for your recipe inspirations!

  8. Stacey

    Forgot to mention, the mung beans were mung bean sprouts..only kind of bean I can tolerate.

  9. Susan

    Wow! This is soooo good! I have Mast Cell Disease and I am struggling with food right now. Thank you!

  10. Cindy Jackson

    I have seen a number of websites saying rutabugas are medium to high oxalates!

    1. Suz, Mast Cell 360 Team

      Hi Cindy,
      The last we checked from our sources, it was ok in these amounts listed in the recipes. If you would happen to have those websites you can share, we can take a look.

  11. Leslie

    Made this tonight with just a few tweaks and I really enjoyed it! I’m not a Rudabega fan so I used butternut squash zoodles in place of it. This soup was full of flavor! I’m new to this way of life and finding foods I enjoy has proven tough – I’m picky and do not enjoy most vegetables. This recipe was delicious. Thanks!!

    1. Suz, Mast Cell 360 Team

      Hi Leslie,
      Thanks for letting us know this was a success for you!

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