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Claire | Low Histamine Kitchen

@lowhistaminekitchen

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👩‍🍳 Low histamine recipes from the SIGHI list
👩‍💼 #MCAS
📝 Not medical or dietetic advice
👩‍💻 Chronic illness life @through.the.fibro.fog
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Living with mast cell activation syndrome. Well, it’s a tough one for sure . . .

I’m very fortunate to have a knowledgeable, supportive and specialist MCAS doctor. But even so, daily life with MCAS means a great deal of challenges and a great deal of symptom management.

Triggers often feel as though they are everywhere. A room being too hot will cause my mast cells to get tetchy. So too will stress, fatigue and more.

And of course, certain foods can trigger symptoms and so a low histamine diet (although I tolerate more foods now) is part of meal planning every day.

When I was diagnosed there weren’t too many resources out there, but I’ve found @mastcellaction to be so helpful.

I guess what I’m trying to say (badly!) is that I get it. I know how tough it is to try and get a diagnosis for all these weird symptoms, having to go through tests to exclude other conditions, and figuring out personal triggers along the way.

But that doesn’t mean that things can’t improve and that symptoms can become more manageable and reduce over time.

P.S. I tend to get asked who my doctor is, but they aren’t taking on new patients I’m afraid. Also, for info on testing I suggest to look at the Mast Cell Action website. Ruling out mastocytosis, HATS, as well as autoimmune conditions such as lupus that have similar symptoms is also typical.

📌 Follow @lowhistaminekitchen for more MCAS resources and low histamine recipes too!
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#mastcellactivationsyndrome #mcas #mastcellactivationdisorder #mastcell #histamine #histamineintolerance #mastocytosis #urticaria #lowhistamine #spoonies #chronicillness by @lowhistaminekitchen

The journey to a mast cell activation syndrome diagnosis is often long, tough and complicated, don’t you think?

And the journey to finding personal triggers, and then treatments is definitely challenging too.

I didn’t know anyone with MCAS while I was going through the process, hadn’t heard of @mastcellaction or other organisations and felt very alone and confused.

So I thought it may be helpful to tell you the things I wish I had done differently. Of course, our health journeys will be different and you may not want to pursue things in the same way as I did. But perhaps it may help some of you a tiny bit 🤞

And I just wanted to say thank you for all the kind messages and comments I’ve had about the recipes and resources lately ☺️

📌 Follow @lowhistaminekitchen for low histamine recipes and resources and @through.the.fibro.fog for daily life with chronic illness!
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#mcas #mcad #mastcellactivationsyndrome #mastcellactivationdisorder #mastcell #mastcellactivation #histamine #histamineintolerance #spoonie #spoonies #spoonielife #chronicillness #chronicillnessawareness by @lowhistaminekitchen

How to Get Started on a Low Histamine Diet - new ebook! 🎉

I often find that this time of year is when people who have been advised to follow a low histamine diet take the plunge and get started.

But I think most of us will have found it quite overwhelming to change how we eat, grocery shop and just make the adjustment.

This affordable ebook shares my tips and tricks for mindset shifts, food focus, practical tips and more that I found so helpful at the start of my journey.

I really hope this gives you some guidance and makes good food feel fun again!

Have a scroll for a sneak peak of a couple of the excerpts from the ebook! 📖

Link to the ebook is in my bio and under ebook on my website!

Just a note that this is intended for those who have been advised to follow the diet by their doctor or dietician. It’s not a histamine list or recipe book - it’s tips and tricks for making the mindset and practical shift. It also does not constitute medical or dietary advice in any way, and is for informational purposes only.
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#lowhistamine #lowhistaminediet #lowhistaminelifestyle #lowhistaminefoods #lowhistaminerecipes #lowhistaminekitchen #lowhistaminelife #mcas #mastcellactivationsyndrome #mastcellactivationdisorder #mastcelldisease #mastcell #mastcellactivation #histamineintolerance #histaminintoleranz #histaminarm #histamine #histaminediet #histamineintolerant #urticaria #eczema #interstitialcystitis #painfulbladdersyndrome #foodintolerance #foodintolerances #migraine #foodsensitivities by @lowhistaminekitchen

Low Histamine Smoothies🥤

I’m finally starting to feel a bit brighter after a heavy cold (got to love cold and flu season, right 😬).

The whole time I was craving two things:

🫐 Sweet fruits
🧊 Ice cold drinks for the sore throat

Enter: fruit smoothies!

As well as being packed with low histamine fruits, sometimes veggies, spices such as ginger and turmeric, and some proteins too, you can blend up a smoothie filled with goodness.

And they take minutes, which is perfect if you fatigue is high due to a cold or a flare of MCAS symptoms.

I think you’ll find one to enjoy as I’ve made so many (and juices too!).

Of course, only use ingredients you know work for you, as it’s quite individual with MCAS and histamine intolerance.

💌 Comment RECIPE and I’ll send you the smoothie recipes page with lots of options!

📌 Follow @lowhistaminekitchen for more easy low histamine recipes!

https://www.throughthefibrofog.com/category/smoothies/

#lowhistaminesmoothies #lowhistaminediet #mcas #mastcellactivationsyndrome #histamineintolerance by @lowhistaminekitchen

Let’s talk November recipe ideas, low histamine diet style! 🎃

It’s the fall season, with lots of tasty seasonal produce that typically works well on a low histamine diet, including apples, pomegranate, sweet potato and more.

I’m all about soups at the moment, which I find fairly easy as an MCAS girl as you can adapt with the ingredients that work for you (and I keep homemade veg stock in the freezer).

But there are lots of dinner ideas, sides and snacks to choose from, including:

🎃 Chicken and Pumpkin Risotto

🍲 Zucchini Leek Soup

🍎 Baked Chicken with Apples

🥣 Turkey Quinoa Soup

🥦 Pomegranate and Broccoli Salad

As always, these are recipe ideas only and not dietary advice. Best to work with a dietitian on a low histamine diet if you have MCAS or histamine intolerance.

💌 Comment RECIPE and I’ll DM you the November meal ideas!

📌 Follow @lowhistaminekitchen for more easy low histamine recipes!

#mcas #mastcellactivationsyndrome #lowhistaminediet #lowhistamine #histamineintolerance by @lowhistaminekitchen

Apple Rice Pudding 🍎

I think fall weekends, and maybe Halloween weekends in particular, call for a cozy family dessert, no?!

Rice pudding is a go-to in our family as it’s perfect for myself with MCAS, and works for a dairy and egg allergy of a family member too.

What I love about this rice pudding with apple is that we both grate the apple into the pudding and add as a topping. Double the apple goodness! 👌

It’s really easy to make on the stovetop with fresh apples and pantry staples. Use the spice that works best for you if you’re on a low histamine diet, as they’re quite individual in terms of tolerance (and debated too).

💌 Comment RECIPE and I’ll DM you the recipe to save for later!

📌 Follow @lowhistaminekitchen for more fun and easy low histamine recipes!

https://www.throughthefibrofog.com/apple-rice-pudding/

#lowhistaminediet #applericepudding #lowhistamine #mcas #histamineintolerance by @lowhistaminekitchen

November Produce - Low Histamine Edition 🎃

With a new month almost here, I know it’s been tough for many living with mast cell activation syndrome lately due to the ‘October slide’. So sending a little 💜 your way.

A new month does mean seasonal produce that we can enjoy though, even if it’s in easier meals if fatigue is higher.

And . . . with Thanksgiving on the horizon, perhaps you’re thinking about low histamine diet recipes that will work for the holidays? 🤶

A few ideas from the site to check out:

🍎 Baked Chicken with Apples

🥕 Roasted Butternut and Carrot Soup

🍠 Sheet Pan Chicken and Sweet Potatoes

🫚 Pomegranate Ginger Mocktail

🍲 Carrot Parsnip and Ginger Soup

This graphic draws on the SIGHI list for histamine, but as we know a low histamine diet is quite individual. Best to work with a dietitian if you have MCAS or histamine intolerance.

💌 Comment recipe and I’ll DM you the recipes collection page to find more meal ideas!

📌 Follow @lowhistaminekitchen for easy low histamine recipes and some MCAS chat!

https://www.throughthefibrofog.com/low-histamine-recipes/

#lowhistaminediet #lowhistamine #mcas #mastcellactivationsyndrome #histamine by @lowhistaminekitchen

I thought following a low histamine diet due to having MCAS meant that fun meals were off the table (literally 😉) . . .

And that included enjoying holiday meals with friends and family.

Which is really sad, don’t you think?

It’s not always easy to eat on a low histamine diet with others, and I’ll be honest and say that making (or taking) your own food is what I find to be the best approach.

But I’ve also noticed that when I cook low histamine recipes for celebrations that don’t seem like ‘special diet’ food, others often want to try them too . . .

It’s always my aim with the recipes on the site that both those with mast cell activation syndrome (or histamine intolerance) can enjoy them, and the rest of the family.

After all, a baked chicken dish, cozy soup or fun fruit crisp can often work for most people.

So, if you’re already thinking about the upcoming holidays, I hope you find lots of tasty recipes that work for you and your family too.

Of course, please be mindful of personal food intolerances as a low histamine diet is often quite individual.

📌 Follow @lowhistaminekitchen for lots of easy low histamine recipes and some MCAS chat too!

💌 Comment recipe and I’ll send you my Thanksgiving recipes page!

https://www.throughthefibrofog.com/category/healthy-thanksgiving-recipes/

#mcas #mastcellactivationsyndrome #lowhistaminediet #histamineintolerance #lowhistaminerecipes by @lowhistaminekitchen

Honey Ginger Milk 🫚🍯

I’m very much laid up with a cold right now and craving drinks, either warming cozy ones or icy fruit ones . . .

This ginger milk is one I reach for as soon as a sore throat strikes as it’s not only easy to make, but combines ginger, turmeric, honey and either cinnamon or cardamom.

It feels really calming on the throat and hopefully has some beneficial ingredients to help support us when under the weather 🤧

Note: cinnamon is debated on a low histamine diet and has different scores (as either high or low histamine) on different lists. Cardamom makes a good swap.

You can also play around with the ingredients on this warm milk recipe, adding more or less of those you enjoy.

Excuse the weird coloring on some of the clips, not sure what went wrong.

💌 Comment send and the recipe will be sent to you to save for later!

📌 Follow @lowhistaminekitchen for more easy low histamine recipes!

https://www.throughthefibrofog.com/honey-ginger-warm-milk/

#mcas #mastcellactivationsyndrome #lowhistaminediet #histamineintolerance #lowhistaminerecipes by @lowhistaminekitchen

Higher Protein Recipes - Low Histamine Diet Style 💅

Something I’ve been asked about quite a lot is high protein recipes, so thought I’d share some options!

Cozy up with chicken soup, make a hearty breakfast with oats and seeds or make a colorful bowl of fresh cheese and fruits 🫐

There are lots more ideas that I hope work for you on the site, but a few to check out:

🍲 Paprika Chicken Soup (sweet, not hot paprika)

🥣 Protein Overnight Oats (not actually overnight!)

🍗 Cottage Cheese Stuffed Chicken

🫐 Cottage Cheese and Fruit Bowl

🧀 Mascarpone Chicken

As always, these are meal ideas only and not dietary advice. Best to work with a dietitian on a low histamine diet with MCAS or histamine intolerance as it’s quite individual.

💌 Comment PROTEIN and the recipes will be sent to you to save for later!

📌 Follow @lowhistaminekitchen for more easy low histamine recipes!

#highproteinmeals #lowhistaminediet #lowhistaminerecipes #mcas #histamineintolerance

(Note that some foods, such as cottage cheese are on the ‘well tolerated’ list on the SIGHI elimination diet for histamine intolerance, but do not appear on the mast cell disorders version. by @lowhistaminekitchen

Celery and Leek Soup 🥣

With a big weather storm about to hit, I think making a cozy soup is just the thing, no?!

I’ve been away for most of the past week and is it weird to say I missed soup lol . . . I don’t often eat it out, as there’s usually some ingredients that aren’t low histamine diet friendly.

I think you’ll love this celery leek soup as it has so much fragrant flavor from the veggies and herbs, and the potato makes it more hearty.

It has lots of five star ratings on the blog! 🌟

There’s a veg stock recipe on the site, or you can use your own homemade stock or simply water, herbs and salt.

💌 Comment recipe and I’ll DM you the soup recipe details to save for later!

📌 Follow @lowhistaminekitchen for more easy low histamine recipes, with lots more to come!

https://www.throughthefibrofog.com/celery-and-leek-soup/

#souprecipe #lowhistaminediet #lowhistamine #mcas #histamineintolerance by @lowhistaminekitchen

It’s International Mastocytosis and Mast Cell Diseases Awareness Day, and I spent it at my bi-annual MCAS appointment with my allergist.

I’m really, really lucky to do so . . .

Living with MCAS is tough, with symptoms ranging from facial flushing to gut issues, with many more including migraine, headache, brain fog, hives etc.

It’s also tough to get a diagnosis and appropriate healthcare for mast cell disorders.

As was the case for me, I had symptoms for a long time, saw many doctors who had no idea of their cause, and spent a lot of money in the process.

It was sort-of by chance that a NHS doctor for a different condition suggested I may have a histamine issue, and I went from there.

I’m lucky to have a great MCAS doctor, but they’re hundreds of miles away, meaning a long journey, an overnight stay, and all the fatigue that comes with it.

There are so few doctors that truly understand MCAS, which is why seeing @mastcellaction doing so much to raise awareness with the medical community is really heartening.

So, I think we all hope that awareness grows, and more of us receive a correct diagnosis that can lead to treatment options and support 💜

Have a look at the @mastcellaction website for helpful info, and you can email them for a list of doctors if you’re in the UK.

📌 Follow @lowhistaminekitchen for more MCAS resources and low histamine recipes too!

#mcas #mastcellactivationsyndrome #histamine #mastcell #chronicillnessawareness by @lowhistaminekitchen