This low histamine salad is a delicious, easy and nutritious way to keep your histamine levels in check. Histamine is a chemical that the body produces in response to allergens and other triggers. In some people, histamine can cause a variety of symptoms, including headaches, hives, and digestive problems. This blog post will provide you with a delicious low histamine salad recipe that is easy to make, gluten-free, dairy-free, packed with nutrients, healthy, tasty, not boring, hearty, adaptable and nutrient-dense. I will also provide some tips for adapting this recipe to make other versions of this low histamine salad!
Low Histamine Diet
A low histamine diet is a way of eating that restricts foods that are high in histamine or that trigger the release of histamine in the body. Histamine is a chemical that the body produces in response to allergens and other triggers. In some people, histamine can cause a variety of symptoms, including headaches, hives, digestive problems, and anxiety. There are a number of reasons why someone might need to follow a low histamine diet. Some people have a condition called histamine intolerance, which means that their bodies cannot properly break down histamine. This can lead to a buildup of histamine in the body and a variety of symptoms. Other people may need to follow a low histamine diet if they have another condition, such as mastocytosis or mast cell activation syndrome. it is important to talk to your doctor or a registered dietitian first. They can help you to create a meal plan that meets your individual needs and ensures that you are getting all of the nutrients that you need.
Tips For Following a Low Histamine Diet
I have been following a lower histamine diet for over a year now. I have slowly been adding foods back as my mast cells are more stable, which is exciting! I do know what is it like to start from square one though. It can be incredibly overwhelming to start a low histamine diet and that is why I am here to help! My top tips for following a low histamine diet are: avoid foods that are very high in histamine (such as fermented foods and alcohol), choose foods that are low in histamine and high in nutrients, cook foods fresh and avoid eating leftovers, eat small meals throughout the day and keep a food diary to track what you eat and how you react to different foods. Everyone is different! Working with a dietitian or nutritionist who knows about the low histamine diet and related conditions can also be very helpful! I have also found the SIGHI list the most helpful!
Why You’ll Love This Recipe
It’s lower histamine!
This salad is family-friendly.
It is super adaptable.
This salad is a great meal to serve to your family members who are not histamine intolerant.
It is super easy to make!
This salad has a variety of flavors and textures.
It is very nutrient-dense!
All you need to make this recipe is a baking sheet, knife, cutting board and a bowl for serving the salad!
Lettuce: I used arugula in my salad. Some other low histamine options for this are butter lettuce or romaine! Be sure to choose fresh, crisp lettuce. Make sure to wash the lettuce thoroughly.
Nuts: Some lower histamine nut options are almonds, brazil nuts, pecans, hazelnuts, pine nuts and macadamia nuts. Again, everyone will tolerate different foods. I used pecans in my salad but it took me awhile before I reintroduced them! If you are at the beginning of your low histamine journey, you may want to choose a nut that is lower in histamine. I love adding roasted nuts to my salads- they give it such a nice crunch!
Sweet Potato: Sweet potatoes are a nutrient-dense root vegetable that is packed with vitamins, minerals, and antioxidants. They are a good source of fiber, potassium, vitamin C, and vitamin A. Sweet potatoes are also low in calories and fat. Sweet potato is very low histamine!
Brussels Sprouts: Brussels sprouts are a cruciferous vegetable, which means they are related to broccoli, cauliflower, and kale. They are a good source of vitamins, minerals, and antioxidants, and they have been linked to a number of health benefits. Brussels sprouts are rated a “1” on SIGHI, so if you need a lower histamine vegetable consider using artichoke, asparagus, beets, roasted broccoli or cauliflower or radish.
Apples: Apples are a nutrient-rich fruit that has been linked to a number of health benefits. They are a good source of fiber, vitamin C, and potassium. Apples also contain polyphenols, which are plant compounds with antioxidant properties. Apples are very low in histamine!
Protein: I like to add a protein, like chicken, to my salad. I find that this is helpful when it comes to managing my blood sugar. Adding protein to your salad is a great way to make it more filling, satisfying, and nutritious. Protein is essential for building and repairing muscle tissue, and it can also help you to feel fuller longer. Some tips for choosing and preparing a low histamine protein are: choose fresh meat from a reputable source, avoid processed meats, choose lean cuts of meat, cook meat lightly, do not overcook meat, avoid marinating meat in high-histamine ingredients and eat immediately after cooking.
Step 1: Preheat the oven to 375ºF.
Step 2: Chop vegetables and place them on a baking sheet along with the nuts. Feel free to sprinkle with salt, garlic powder and oil or leave them plain. If you are making a protein to go with the salad, like chicken or salmon, I recommend cooking that now as well.
Step 3: Bake the vegetables and nuts for 15 minutes, remove the nuts from the baking sheet and set them aside so they don’t burn. Continue baking the vegetables and meat for 20 more minutes, or until they are crispy and the meat is cooked all the way through.
Step 4: Add the lettuce, grains, protein, fruit and veggies to a large bowl. Drizzle with dressing. I like to use olive oil for dressing, green goddess dressing or this honey lemon garlic dressing (omit the lemon if not tolerated).
Swaps and Substitutions
As I’ve mentioned, everyone who has issues with histamine will have different reactions to food. It is important to only consume the foods that you already know work for you to avoid reactions! This salad can easily be adapted to fit your needs! I recommend using leafy greens as the base of your salad. Some low histamine greens include arugula, romaine and butter lettuce. Adding a variety of fruits and veggies to your salad can ensure you are getting enough nutrients and diversity, which is so important on a restrictive diet. Some options for low histamine fruit can include: apples, blueberries, grapes and cherries. Some low histamine veggie options are: cucumber, broccoli, cauliflower, asparagus, fennel and bell pepper. Adding other toppings such as nuts or seeds can give your salad a crunch! Adding protein to your salad is a great way to make it more filling, satisfying, and nutritious. Make sure to top your salad off with a low histamine dressing or just use olive oil!
I would recommend consuming this salad immediately if you are concerned about it being low histamine. The longer food is stored, the more time bacteria have to grow and produce histamine.
Is this low histamine salad SIGHI compliant?
This low histamine salad uses foods that are all rated “0” and “1”. Please only use foods that you know work for your body. Everyone is different! Some people are not able to tolerate foods that are a “1”.
What are some low histamine vegetables I could add into this salad?
There are so many low histamine vegetables that could be added into this salad! Some ideas include: carrots, radishes, zucchini, cauliflower and broccoli.
What lettuce is low in histamine?
Arugula, butter lettuce and romaine are all low histamine!
Can I eat salad on a low histamine diet?
Typical salads may contain high histamine ingredients like tomatoes, processed meat and high histamine dressing. If you make your own salad at home using low histamine ingredients, then salad can definitely be enjoyed on a low histamine diet.
What fresh vegetables are low histamine?
Carrots, broccoli, zucchini, cucumber, artichoke and more!
Be sure to try these lower histamine recipes next:
Low Histamine Salad
- 1 bag lettuce
- 1 1/2 cups brussel sprouts (chopped)
- 1 apple
- 1 sweet potato, cubed
- 1 cup low histamine nuts
- Preheat the oven to 375ºF.
- Chop vegetables and place them on a baking sheet along with the nuts. Feel free to sprinkle with salt, garlic powder and oil or leave them plain. If you are making a protein to go with the salad, like chicken or salmon, I recommend cooking that now as well.
- Bake the vegetables and nuts for 15 minutes, remove the nuts from the baking sheet and set them aside so they don’t burn. Continue baking the vegetables for 20 more minutes, or until they are crispy.
- Add the lettuce, grains, protein, fruit and veggies to a large bowl. Drizzle with dressing. I like to use olive oil for dressing, green goddess dressing or this honey lemon garlic dressing (omit the lemon if not tolerated).