If you’re craving a flavorful pesto that is also lower in histamine, this creamy low histamine pesto is the perfect recipe for you! We’ve taken a classic pesto and given it a delicious, low histamine twist. Made with fresh basil, broccoli sprouts, garlic and macadamia nuts, this creamy pesto is dairy free, vegan and perfect for tossing with pasta, spreading on sandwiches or adding a flavorful boost to any dish. Plus, it’s ready in about 5 minutes!
What is The 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.
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 Pesto
It’s both low histamine and delicious!
This recipe is so easy to throw together.
It is packed with benefits from the broccoli sprouts, basil, olive oil and garlic.
This pesto is super creamy.
It comes together in about 5 minutes.
It is super kid-friendly.
This pesto tastes delicious on pasta, sandwiches, pizza and more!
Equipment Needed
All you need to make this low histamine pesto is a high-speed blender.
Ingredients Needed
Garlic: Garlic is generally well-tolerated with histamine intolerance. It also has so many beneficial properties!
Basil: Basil is rich in antioxidants, which help fight harmful free radicals in the body and may reduce the risk of chronic diseases. It also has anti-inflammatory properties.
Olive Oil: Olive oil itself is naturally low in histamine. Studies suggest some olive oil components, particularly polyphenols in extra virgin olive oil (EVOO), might even have anti-inflammatory properties. This can be helpful as inflammation is often linked to histamine intolerance. Opt for high-quality, unprocessed olive oil whenever possible. Highly processed oils may contain more histamine than their unprocessed counterparts.
Arugula: Arugula is considered a low histamine food. It contains some histamine, as most plant-based foods do, but the levels are generally quite low.
Macadamia Nuts: Macadamia nuts are one of the nuts lowest in histamine, which is why I used them in this recipe.
Broccoli Sprouts: Broccoli sprouts are tiny powerhouses of nutrition, particularly known for their high levels of sulforaphane, a compound with a range of potential health benefits.
Salt: My favorite is Redmond’s Real Salt garlic salt because it is high-quality and made with zero fillers. If you use my discount code LESSWITHLAUR you can get 15% off Redmond’s website.
Step-By-Step Instructions
Step 1: Gather your ingredients.
Step 2: Combine ingredients in a high speed blender.
Storage
This low histamine pesto can be stored in an airtight container in the refrigerator for 4-5 days. If you are looking to reduce histamine, be sure to freeze this pesto instead.
Variations
Nuts: Nuts can release more histamine as they roast. Opting for fresh nuts whenever possible can help minimize histamine content. Soaking or sprouting nuts can help reduce their phytate content, which can interfere with mineral absorption. Soaking or sprouting may also help reduce histamine levels in some nuts. Other options besides macadamia nuts could be chestnuts or almonds. If you can tolerate pine nuts, those can also be used!
Lettuce: I love using arugula in this low histamine pesto, but you can also try swapping it out for extra basil or kale.
How to Serve
Serve this low histamine pesto over pasta, on a sandwich, as a dipping sauce or with crudite.
Recipe FAQ
How do I thin a pesto?
To thin out a pesto, add some more olive oil.
How can I use this low histamine pesto?
Use this pesto on pasta, pizza, sandwiches and more!
Does pesto contain histamine?
Regular pesto is higher in histamine because it typically contains Parmesan cheese. This is a lower histamine alternative.
Is basil low in histamine?
Yes, basil is a lower histamine food.
What is a low histamine alternative to Parmesan cheese?
If you are eating cheese, choose soft cheeses, such as mozzarella, ricotta, mascarpone, cottage cheese and cream cheese. This creamy low histamine pesto is so good you don’t need cheese in it though!
Related Recipes
Be sure to try these low histamine recipes next:
Blueberry Vanilla Low Histamine Smoothie
If you make this low histamine pesto 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 Pesto
Equipment
- 1 blender
Ingredients
- 2 cups arugula
- 2 cloves garlic
- 1/2 cup basil
- 1/2 cup macadamia nuts
- 1/3 cup olive oil
- 1/4 cup broccoli sprouts
- dash salt
Instructions
- Gather your ingredients.
- Combine all ingredients in a high-speed blender.
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