Low Histamine Snack Ideas
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It’s hard enough finding real recipes for true low histamine diets, but most of them focus on hot meals and not low histamine snacks. What happens when it’s movie night, or time to pack a lunch for your child’s school day? Figuring out which foods are low in histamine can also be complicated because so many blogs claim one thing or another, and sometimes the blogger isn’t even on a low histamine diet themselves!
I’ve had to eat low histamine meals for quite some time, and it wasn’t because of a fad. Before it was suspected that I might have Lupus, the term Mast Cell Activation Syndrome (MCAS) was thrown around, and I had to avoid high histamine foods. I spent a lot of time going through each food item to ensure I wasn’t poisoning myself and making the symptoms worse.
I love to snack, and because I had to focus on low histamine snacks, it was disappointing that there wasn’t enough information out there to help me along.
Here is my own personal list of low histamine snack ideas that can be enjoyed anytime:
Freshly Cut Carrot Sticks Dipped in Pure Legume-Based Butter (do not purchase pre-cut carrots as you’re unsure how long they’ve been sitting out for. The fresher the better, so newly picked whole carrots prepared at home are safest. As for legumes, there’s a big debate on whether or not they’re high in histamine, and there aren’t any studies to determine this information.
However, it’s been noted that walnuts and pecans should be avoided. While you’re always better safe than sorry, some leading experts on low histamine diets say that pure legume-based butters like peanut and cashew are okay. Storing them in a cold environment will also help slow down histamine production. So pack your lunch with ice blocks).
Freshly Cut Carrot Sticks Dipped in Homemade Hummus (you can make this without lemon, and simply blend chickpeas with cold pressed extra virgin olive oil or flaxseed oil, and fresh garlic. Dry beans soaked and prepared are always better than canned, because anything sitting around in a can for too long will have higher levels of histamine).
Cucumbers Dipped in Pure Legume-Based Butter or Homemade Hummus (fresh cucumbers are amazing as is, but dipping them is much more fun).
Apples Dipped in Pure Maple Syrup (you can also try corn syrup based pancake syrup, but it’s not as healthy as the real thing and may cause other conditions to flare up).
Diced Comice Pears (I discovered these when I first started a low histamine diet. If they’re just beginning to ripen, they have a very low amount of histamine and are incredibly sweet and delicious.
Much more delicate than a common pear, and less grainy. Over-ripe pears have high levels of histamine so be sure to check the state of your fruit before consuming.
Arugula and Watermelon (you can eat as is, as long as it’s not over-ripe. Add a splash of cold pressed extra virgin olive oil or flaxseed oil with a pinch of fresh basil for a low histamine kick).
Yeast-Free Crackers and Bean Dip (there are a few yeast-free crackers on the market including Triscuits and traditional Matzo. As for the bean dip, it should be homemade and you can use any bean except for red beans, soybeans, and anything fermented.
All spices, especially fresh herbs like basil or oregano are allowed but do not use anise, cinnamon, cloves, curry powder, paprika, cayenne, nutmeg, or prepackaged spice mixes).
Krispy Cereal Treats (choose an all-natural rice cereal that doesn’t contain yeast or preservatives. Homemade marshmallows are encouraged, but pre-packaged ones may be okay if ingredients only contain sugar, water, corn starch, gelatin for non-vegan, and pectin for vegan.
If they have a bunch of ingredients that you can’t pronounce, don’t use them).
Mango, Passionfruit, Apple or Pear Candies (hard candies are just sugar and heat. Soft candies are sugar, heat, gelatin for non-vegan, and pectin for vegan). If you’re not worried about sugar consumption, and honestly, sometimes you need a sweet fix when you’re on such a strict diet, this is an easy snack to make.
Just follow any lollipop or candy making recipe and instead of adding food coloring and extracts, purée an allowed fruit and filter the juice in for flavor).
Popcorn (corn is not on the restricted list for a low histamine diet unless it’s over-ripe. Homemade is always the best, but anything pre-packaged that only has corn and salt listed in the ingredients should work).
This list will continue to grow as more information about low histamine options are made available. So be sure to check back for updates!
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