My favorite low histamine smoothie is this blueberry vanilla smoothie! It is refreshing and packed with nutrients. It is also high in protein to reduce the blood sugar spike that can come along with consuming sugar. This low histamine smoothie been my go-to breakfast for a few years now. It is quick and easy to make and requires minimal ingredients and clean up! I know you’re going to love it. If you are new to the low histamine diet, you might be wondering “what the heck can I eat?” I felt similarly when I started, but now I am a pro at this! In this post, I’ll walk you through some different ways to adapt this low histamine smoothie to meet your needs as well as some key tips I have learned along the way!
Low Histamine Diet
The low histamine diet is used to treat allergic-type issues such as rashes, headaches, bloating, hives and more. It is typically recommended for people who have been diagnosed with histamine intolerance or mast cell activation syndrome (MCAS). A low histamine diet has been shown to assist with these symptoms through decreasing the amount of histamine in the body. This is because foods contain levels of histamine and if we are already having trouble processing histamine in our body, eating foods that are high in histamine can fill up our “histamine buckets” and cause them to overflow, in turn causing symptoms. It is always important to consult your medical provider before starting a new diet. Another important thing to note is that everyone’s bodies are different, which means we all tolerate different foods. Personally, I have found the most success with following the SIGHI list.
Histamine Intolerance Symptoms
Histamine intolerance symptoms can be wide-ranging and affect many parts of the body. This is because histamine receptors are located throughout the body. Here are some of the most common symptoms of histamine intolerance:
Gastrointestinal (GI) symptoms: These are the most common symptoms of histamine intolerance and can include diarrhea, bloating, abdominal pain, nausea, vomiting and constipation.
Skin symptoms: Skin symptoms can include flushing, itching, hives and eczema.
Respiratory symptoms: Respiratory symptoms can include runny nose, congestion, sneezing and shortness of breath.
Headaches and migraines: Headaches and migraines are common symptoms of histamine intolerance.
Other symptoms: Other symptoms of histamine intolerance can include dizziness, heart palpitations, anxiety, insomnia and difficulty regulating body temperature.
High Histamine Foods List
Here is a list of foods that are high in histamine:
Fermented foods: These foods contain high levels of histamine because they are cultured with bacteria that produce histamine. Examples of fermented foods include sauerkraut, kimchi, kombucha, yogurt, kefir, tempeh, miso and aged cheeses.
Aged cheeses: Histamine levels increase in cheese as it ages. Cheeses that are particularly high in histamine include cheddar, Parmesan, Swiss, Gruyere and blue cheeses.
Alcohol: Alcoholic beverages, including beer, wine, and liquor, can trigger histamine intolerance symptoms. This is because alcohol can inhibit the breakdown of histamine in the body.
Vinegar: Some types of vinegar, such as red wine vinegar and balsamic vinegar, can be high in histamine.
Vegetables: Some vegetables like tomatoes, avocado and eggplant are high in histamine.
It is important to note that everyone reacts differently to histamine-containing foods. Some people may be able to tolerate occasional amounts of foods on the high histamine list, while others may need to avoid them completely. If you suspect that you have histamine intolerance, it is important to see a doctor or registered dietitian to get a diagnosis and discuss a treatment plan.
Low Histamine Foods List
Here is a list of some foods that are lower in histamine:
Fruit: Apples, apricots, blueberries, mangoes and pears are lower in histamine.
Vegetables: Boy choy, broccoli, carrots, cucumbers, potatoes, squash and sweet potatoes are great low histamine vegetable options.
Protein: Fresh beef, chicken and turkey are lower in histamine.
Why You’ll Love This Low Histamine Smoothie
It’s easy to make!
It tastes delicious.
This smoothie is refreshing!
It is lower histamine and also adaptable.
The flavor is amazing!
It helps to reduce decision making in the morning to have a go-to smoothie.
Equipment Needed
All you need to make this low histamine smoothie is a high-speed blender.
Ingredients Needed
Fruit: I use blueberries and mango in my smoothie because they are both low histamine fruits. Blueberries are also high in antioxidants and are great to consume daily!
Dairy-Free Milk: Some people with histamine issues cannot tolerate dairy. Personally, I am allergic to dairy so I always opt for dairy free milk. I use vanilla-flavored dairy free milk to give this a delicious vanilla blueberry flavor! Non-dairy milk options that may work for you include oat milk, almond milk, macadamia milk or coconut milk! If you purchase a plain milk, you can always add a drop of vanilla extract (non-alcoholic). Not everyone is able to tolerate vanilla, so feel free to leave it out if you do not tolerate it!
Chia Seeds: Chia seeds are a great low histamine option. They are also packed with nutrients!
Hemp Seeds: Hemp seeds are also low histamine and packed with nutrients. They add a little protein to this smoothie!
Nut Butter: The fresher the nut butter is, the better. If you can make your own that is amazing! Some lower histamine nut butters can include almond butter, macadamia nut butter, hazelnut butter, almond butter and sunflower butter.
Protein Powder: Finding a protein powder while eating low histamine can definitely be tricky. Looking for protein powders with just 1 ingredient can be helpful. Looking for protein powder made of hemp, sunflower seeds, rice or pumpkin seeds can be helpful. Again, everyone tolerates different foods and it is important to find what works best for you! My favorite place to stock up on gluten-free and dairy-free staples like protein powder is Thrive Market because they have amazing deals and they deliver right to your doorstep. If you use my link, you get 40% off your first order.
Step-By-Step Instructions
Step 1: Blend all ingredients together in a high speed blender.
Step 2: Top with extra fruit and/or seeds if you desire!
Substitutions
If you are looking to switch up your morning smoothie, here are some ideas:
Fruit: Try using apples, frozen peaches, blackberries, pears or cherries!
Vegetables: If you are looking to pack more nutrients into your smoothie, try adding frozen cauliflower or zucchini. This adds extra vitamins and minerals and I promise you can’t even taste it!
Nut Butter: Feel free to experiment with different nut butters here to make exciting new flavor combinations. I like to experiment with almond butter, macadamia nut butter, hazelnut butter, almond butter and sunflower butter.
Protein Powder: Rotate your protein powders! This is a great way to help provide your body with different types of nutrients.
Blood Glucose Response
Monitoring your blood glucose response with a CGM can allow you to gain insights into your diet, nutrition, sleep and hormones. I personally track my blood sugar response because I have noticed it corresponds to POTS flares for me. Here is more information on why you should monitor your blood glucose. This is my glucose response to this vanilla matcha latte using the Veri CGM to gather data. If you use my link you can get 20% off!
Recipe FAQ
Will I definitely tolerate this smoothie if I have histamine issues?
Everyone’s body is different, so it is important to make sure you are using ingredients that you tolerate. Be sure to consult with your medical professionals before trying anything new!
Can I use other fruit besides blueberries or mangoes?
Yes! Feel free to swap in any other low histamine fruits.
Related Recipes
Try these low histamine recipes next:
If you make this low histamine blueberry vanilla smoothie and love it, I would really appreciate a 5 star review! I also love seeing your creations so please tag me on Instagram or TikTok!
Low Histamine Smoothie
Equipment
- 1 blender
Ingredients
- 3/4 cup frozen blueberries
- 1/2 cup frozen mango
- 3/4 cup dairy-free vanilla milk of your choice
- 1-2 tbsp chia seeds
- 1-2 tbsp hemp seeds
- 1 tbsp nut butter
- 1 scoop protein powder
Instructions
- Blend all ingredients together in a high speed blender.
- Top with extra fruit and/or seeds if you desire!
Just tried this after my workout. Wow, so thick, creamy and subtly sweet (I use unflavoured whey powder and unsweetened cashew milk) love it, thank you! I was missing my old smoothie with avocado and banana to add thickness, but this works great!
Yay! I’m so glad!