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Grocery List- Low Histamine Diet

This is a FREE resource. In lieu of paying for a cookbook, please instead donate to Dysautonomia International or The Mastocytosis Society.

This grocery list to help someone kick-off their low histamine diet. No fancy recipes. Let’s keep it real… being sick is exhausting and the last thing you’re going to want to do is make fancy dishes. You can save that for a spoon-plentiful day. Besides, being overwhelmed can quickly transform to pure frustration when trying to figure out what you’re “allowed” to eat. It’s only natural. I can’t promise you won’t feel deprived, but there are still some tasty things you can put together! Know each person with a mast cell disorder is unique with their specific food sensitivities, so of course tailor your own list. Read more at the Low Histamine Diet Page.

Breakfast

  • Rice Crispies or Corn Flakes
  • Milk of choice- cow’s milk, rice milk, coconut milk
  • Oats (For oatmeal/smoothies, add bits of apples or blueberries.)
  • Chia seeds (For chia seed pudding)
  • Toast/English muffin (Top with cream cheese and jam.)
  • Cream cheese
  • Jam of choice: mango, blueberry*, blackberry*, apricot*
  • Maple syrup or Honey* for sweetener
  • Butter (We’ll use this a lot…)

Snacks

  • Sweet potato* chips or yellow corn tortilla chips
  • Pretzels
  • Popcorn (Pop on the stove with coconut oil*, toss with melted butter and salt.)
  • Apples* (can slice and sprinkle with cinnamon* and/or coconut shavings)
  • Apple sauce
  • Baby carrots
  • Rice pudding**
  • Persimmons
  • Pomegranate

Smoothies- Make with 1 cup milk of choice (cow’s milk, rice milk, or coconut milk), 1 cup kale or chard, 1 cup of fruit of choice (or mix)

  • Kale or Chard
  • Frozen fruits of choice: mango, blueberries*, cherries*, peaches*, apples*

Drinks

  • Apple juice*
  • Coconut water
  • Carrot juice
  • Holy basil tea (Holy basil has an anti-histamine affect and mast cell stabilizing properties.)*[1]
  • Tart cherry juice (Tart cherry juice is anti-inflammatory.)*[2]

Lunch & Dinners

  • Butternut squash puree (Make butternut squash soup or heat up and mix with butter, honey, salt, and cinnamon.)
  • Fresh chicken. Sprouts has a delicious no seasoning rotisserie chicken I like to pick up fresh. (Can serve with rice/quinoa, and season with salt, rosemary*, sage*, oregano*… whichever you tolerate and like.)
  • Sweet potato* or yam* (Baked with butter.)

For simple sandwiches…

  • Fresh meat cuts for sandwiches (Freeze and defrost as needed.)
  • Lettuce
  • Choice of sliced bread
  • Fresh mozzarella if you want cheese

Sides

  • Zucchini* (slice and sauté in butter)
  • Carrots (can get frozen and microwave, season with butter and salt to taste)
  • Quinoa/Amaranth/Rice**
  • Asparagus (roast and season with salt and nutmeg* if tolerable)
  • Broccoli* (steam with butter and salt)
  • Cauliflower (roast or steam with turmeric* and ginger*)
  • Corn (on the cob or frozen, great with butter and salt)

Don’t forget to freeze left-overs (especially protein), because histamine is produced as microbes break-down food!

*High in salicylates! Keep in mind many with MCAS are sensitive to salicylates, a chemical naturally occurring in many plants. Read more here: Salicylate Sensitivity

**Rice contains much more arsenic than other grains. Learn how to select and prepare rice differently to reduce your arsenic intake: All That Arsenic in Rice. Quinoa and amaranth have much lower arsenic levels, making them great alternatives to rice.

Free Low Histamine Diet Recipesfree low histamine diet recipes

 

References

Foods selected based on their histamine content as defined in the histamine food list provided by SIGHI.

[1] Holy basil: http://ispub.com/IJPHARM/7/1/6038

[2] Tart cherry juice: http://www.ncbi.nlm.nih.gov/pubmed/20459662

 

Published in Low Histamine Diet Treatment & Help

4 Comments

  1. Kim Kim

    Great quick list. Thanks for being so
    Straightforward.

    • brandy brandy

      Thanks- glad it’s helpful!!

  2. Melissa Melissa

    This is awesome thank you! I’m curious how French fries fare as far as histamine goes. I’m trying to concoct a low histamine diet for my daughter without taking away all of her safe foods for her gastroparesis. Nobody really talks about white potatoes or specifically French fries. I know it’s because most people are super ‘healthy eating’ motivated but for her it’s really just about feeling better. Any insight would be welcome!

    • brandy brandy

      Hi! Strictly following the referenced Swiss list, potatoes are fine histamine-wise. For many with MCAS potato is actually one of their safer foods. In starting the elimination diet though, some decide to avoid the white potatoes to avoid the nightshade category altogether and swap them out for sweet potatoes until it’s time to start adding foods back into the diet again. If you’re going out to eat, you’ll want to check the ingredients of French fries, because many fast-food joints and restaurants use additives and oils that might be triggering (not necessarily the potato itself). Another thing to keep in mind, since she sounds pretty food sensitive, is that some of us seem to be sensitive to salicylates, and some to oxalates. That’s an issue separate from histamine. It can be overwhelming, but hope it goes well!

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