Free Low Histamine Diet Recipes | by NAUGHTYLITTLEMASTCELLS (2024)

29 Comments

1. Deb

   Id’m confused – many of these recipes have cinnamon, vanilla, sugar, bread with yeast; how are they low histamine?

   December 5, 2017Reply

   • brandy

     Hi, Deb! Cinnamon and sugar are actually listed as a “zero” on the extensive Swiss Interest Group for Histamine Intolerance list all my posts are based on. The list includes vanilla and bread as “one.” I try to reference it everywhere… please check it out! https://www.mastzellaktivierung.info/downloads/foodlist/21_FoodList_EN_alphabetic_withCateg.pdf

     My POTS doc has said that they’re seeing some POTS patients that do feel better after eliminating wheat despite not testing positive for celiac. I gave it go and didn’t see a marked improvement myself. Processed sugar is of course something we should all aim to keep to a minimum in our diets, but a lot of us still want that sense of normalcy if our body allows it.

     December 5, 2017Reply

     • Naomi

       Thank you for all the work that you have done. It is depressing to be cut off from one’s food culture through illness. Cooking and eating with with family can be creative, bonding and a way to pass on family stories. I am sure that the work that the information and recipes you have posted give hope of normalcy to many people.

       March 26, 2021Reply

2. Gaylene Gibson

   Hi do you have a recipe book with all these yummy recipe .

   June 9, 2018Reply

   • brandy

     Hi! No, but this page itself is basically the recipe book. Thanks!

     June 10, 2018Reply

     • Becky

       Thank you for sharing without charging! This wealth of information is such a blessing.

       September 5, 2019Reply

3. N Rose B

   This is such a spectacular collection! Thank you so much.

   August 29, 2018Reply

   • brandy

     Hi and thanks! So glad it’s being useful!

     August 30, 2018Reply

4. Sharon

   Thank you for finding these recipes. I fell like I will have some normal back in my life instead of picking around and checking all the foods out for what is in them.

   November 10, 2018Reply

   • brandy

     I’m so glad, thanks for letting me know! It’s been a few months.. hope it went well!

     February 26, 2019Reply

     • Maria Custer

       I have been reading to use the freshest meats. Any tips on how to do this? I don’t have a butcher close.
       Also do you freeze your leftovers? Or eat them within 24hrs? I have found some I can eat and others give me instant red face.

       September 29, 2019Reply

5. Leah McKinney

   I was just recommended to try this way of eating but I’m confused on the egg part. I have my own chickens so the eggs are fresh can I still use them?

   February 1, 2019Reply

   • brandy

     Hi, Leah! SIGHI now lists that egg whites are histamine liberators (regardless of whether they’re cooked or raw), but that the egg yolk is “low histamine.” Sounds fun to have your own chickens and fresh eggs!

     February 26, 2019Reply

     • Charlotte

       According to the SIGHI Food Intolerances app, the conclusion that egg white is a histamine liberator is from experiments in 1952 (probably in conjunction with testing for the measles vaccine) where it was injected into serum of another animal. As the protein is unlikely to enter your bloodstream directly, egg white should be fine to eat as long as you don’t have a leaky inflamed gut.
       The app lists eggs (even whole ones) as a zero.

       June 19, 2019Reply

       • brandy

         Thanks for the details! They do seem to keep changing the list over time, and I’m not sure how successful I’ll be at updating the site alongside it. Guess it’s a testament to trust the feedback your body’s giving you to find what works for you.

         November 8, 2019Reply

6. Catherine

   I am new to the MCAS and a low histamine diet and have been searching around for recipes. So glad I came across this! I have been craving chicken pot pie or chicken and dumplings but thought chicken broth would be a no no. I see you have a recipe for pot pie included here. Is it okay to use store bought organic chicken broth?

   Thanks!

   May 8, 2019Reply

   • brandy

     Hi Catherine! Sorry for the late reply… first off, I’d recommend reviewing the ingredients of the broth! For me, canned foods are fine. I’m a little more discerning with in-store packaged foods with shorter sell-by dates.

     May 29, 2019Reply

7. Steph

   Thank you so so much. I just found out that I have to follow a low-histamine elimination diet for a few weeks and was feeling so overwhelmed by what I can and cannot eat. This is such a huge huge help.

   July 17, 2019Reply

   • brandy

     Thanks! Combing through diet is so personalized and definitely overwhelming. Hope you’ve found what works for you and are feeling a bit better!

     November 8, 2019Reply

8. Jaime

   Hello i would like to make french toast for breakfast but i thoight bread esoecially sourdough was not allowed? Wich bread is fine to eat thanks

   September 17, 2019Reply

   • brandy

     Hi, Jaime. Check out the SIGHI list so you can review the specific foods & ingredients you’re interested in.

     September 18, 2019Reply

9. Tanya

   I’m just learning about Histamine Intolerance and feel I need to try this. I have suffered all my life and I’m hoping it helps. Thank you for simple recipes to start this journey.

   May 2, 2020Reply

10. Ariel Schuck

    I think that this resource may have been made into a book illegally. The book is called MCAS Disease Cookbook: nutritious meals and recipes for mcas sufferers and other mast cell distorders. Published by iPRESS publishers. Its on amazon. I got the book hoping to find more recipes, but did not. All of the recipes in this article are in the book, in the exact same order. The book also has a lot of typos in the beginning. I’m not sure what you could do about it, but I figured I would let you know. Its so sad that someone would abuse a resource just to make money. I love the work being done with you guys!

    January 4, 2021Reply

    • brandy

      Haha wow, thanks for sharing that! Thankfully the reviews are making it quite clear. They’re not just stealing from my site, but all the wonderful content creators linked here. Classic internet life. Anyway, hope you’ve found plenty of foods and recipes that are working for you by now!

      July 22, 2021Reply

11. Kathleen Schweiker

    THanks very much for sharing these recipes and resources. It’s been eye opening to see that a significant percentage of us who have a mast cell disorder, also have dysautonomia, which often times can include multiple, overlapping conditions such as Sjogrens/lupus.

    March 12, 2021Reply

    • brandy

      Hi and thanks! Given how everyone is so individual around food with these conditions, I’ve found the idea of a recipe collection so tricky, but it’s been an interesting challenge. Yes, it’s really interesting these overlapping conditions are common. Really excited to see the huge surge in research funding, it can only help accelerate any answers that are on the horizon. Hope you’re managing well!

      July 22, 2021Reply

12. Sarah

    I am new to MCAS and working my way through the elimination diet. I used to always eat canned beans, but am now seeing they may not work for me. Wondering if buying dried beans and cooking them in a pressure cooker or stovetop would be better tolerated. Has anyone had success with this?

    Thanks for having such an amazing website!

    May 16, 2021Reply

    • brandy

      Hi and thank you! I’m not sure it’s the freshness of the beans that’s the issue, but if you can tolerate them well them that’s wonderful! I personally eat black beans nearly every week these days (in modest amounts actually)… love them myself!

      July 22, 2021Reply

13. Ellie

    Hi, Thanks for such a wealth of information and wonderful recipes! It is really hard starting this diet as it feels like such a minefield! Do you find gluten free bread okay? I’m finding it very difficult to find one from the shops that is low histamine.

    August 26, 2022Reply