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One of the requests I get most over on my Instagram is to share more low histamine vegan recipes, so I'm here to give you a round-up of tasty meal ideas for breakfast, lunch and dinner plus snacks and sweet treats of course!
Vegan cooking is one of favourite kinds, and I love using delicious low histamine fruits, vegetables, grains and herbs. They are so flavourful and I always feel 'light' and happy after a low histamine vegan meal.
Have a peek at my low histamine recipes page for even more ideas!
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Breakfast ideas
Lunch recipes
Dinner recipes
Snacks
Sweet treats
Related posts
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Breakfast ideas
Blueberry smoothie bowl without banana
Easy to make and the most fun and fruity breakfast or low histamine vegan snack that is packed with goodness from the oats, chia seeds and blueberries. Don't forget to sprinkle on some pumpkin seeds or some desiccated coconut for a bit of crunch!
Apple pie porridge
Perfect for colder mornings, this is so hearty and warming. I love cooked apples, and this is so indulgent with a touch (or more!) of maple syrup.
Apple blackberry smoothie
A fun breakfast for when you want something a bit lighter. I love this after a run for my 'second breakfast' too!
Ginger turmeric granola
Granola is such a favourite of mine, and this version is full of flavour with tasty spices and maple syrup.
Lunch recipes
Winter root vegetable soup
Always a go-to in the colder months, this soup is packed with veggies and is so full of flavour, warming and cosy.
Creamy wild rice vegetable soup
A hearty soup with wild rice and creamy coconut milk that still feels light and flavourful.
Quinoa vegetable soup
A fragrant soup with low histamine herbs and spices. Equally delicious for lunch or dinner!
A light, herby and nutty rice noodle dish that is especially lovely in the summer months.
Vegan cauliflower alfredo
Creamy, herby and the best low histamine vegan comfort food dinner!
Coriander and pumpkin seed pesto
Comfort food classic! But with a low histamine vegan twist. The pesto is herby and tangy, but without dairy.
Snacks
Apple trail mix
A healthy and fun treat, that both adults and kids will love! All whole foods with tasty baked apple for sweetness.
Carrot cake energy balls
A fun snack that is filled with goodness. Dates are a little controversial on a low histamine diet, so be sure you are able to tolerate them.
Pumpkin seed and coconut clusters
These kid-friendly clusters are the perfect crunchy snack for mid-afternoon!
Melon peach smoothie
So fresh and fruity and has feels like the taste of summer.
Sweet treats
Spiced poached pears
A very pretty dessert that looks a little fancy, but is actually very easy to make. We use apple juice rather than wine for a vegan and non-alcoholic sweet treat.
Grilled peaches with coconut cream
The easiest sweet treat there is! Grilled peaches are so indulgent, with an amazing sweetness that pairs so well with the creamy coconut.
Related posts
Easy low histamine food diet swaps
Low histamine teas
Low histamine nuts and seeds
Low histamine cheeses
Low histamine salad dressings and dips
I'm active on Instagram, Facebook and Pinterest if you would like to follow along for more low histamine recipes!
Please follow the advice of your doctor as to all medical treatments, supplements and dietary choices, as set out in my disclaimer. I am not a medical professional, and this post, as well as all other posts on this blog, are for informational purposes only.
Black soybeans are a great option, as they are rich in color, indicating the presence of important phytonutrients. Chickpeas and lentils are not only high protein, they're also high in histamine-degrading diamine oxidase (DAO). For the most DAO, sprout the chickpeas and lentils before using.
Unfortunately, many types of protein powders are high in histamines, making them off-limits for people with this condition. However, there are some protein powders that are low in histamines and can be safely consumed by those with histamine intolerance. These include pea protein, rice protein, and hemp protein.
Foods which are reported as having lower histamine levels include most fresh produce, fresh meat, certain fresh/frozen fish, eggs including quail eggs and most fresh herbs.
Generally speaking, it is advised to avoid all pork if you are following a low histamine diet as pork is particularly high in histamines. The GOOD NEWS however, is that lamb and chicken are generally low in histamine. Our lamb and chicken, in particular, are extremely fresh, most likely the freshest you will find.
Foods high in histamine and histamine-releasing substances, such as fermented foods and processed meats, should be avoided. Good protein sources for histamine intolerant individuals include eggs, dairy-free milks, and certain types of fish.
People with histamine intolerance can usually manage their condition by changing their diets. In severe cases, taking DAO supplements or other medications can help. Sometimes the intolerance is temporary, and you can eventually go back to eating foods that you'd been avoiding.
You see, Most people with seasonal allergies use medications, such as antihistamines, which prevent compounds called histamines from attaching to cells and causing allergy symptoms. But apple cider vinegar doesn't have any antihistamine properties. Therefore – it's useless for treating seasonal allergies.
What is the most powerful natural antihistamine? Researchers haven't yet established any natural product as the “best” or “most powerful.” Natural antihistamines with the most research backing their use include stinging nettle, vitamin C, quercetin, butterbur, bromelain, and probiotics.
Lemon Juice Concentrate and other citrus fruits generally act as histamine liberators. In other words, they trigger the release of the body's existing histamine. Additionally, these fruits often contain other amines that slow degradation of histamine.
Vegan protein powders, such as those derived from pea, rice, or hemp, are often lower in histamine compared to animal-based protein powders. Additionally, they are generally well-tolerated and can provide a complete amino acid profile to support muscle growth and repair.
Freshly made tofu usually has a low histamine content. However, the histamine levels may increase during fermentation, which is a process used to produce some types of tofu. Fermented tofu, also known as stinky tofu, may have higher histamine levels and is not recommended for individuals with histamine intolerance.
Some easy-to-digest plant protein sources include lentils, quinoa, chia seeds, spinach, and almonds. These foods are gentle on the digestive system and provide a good amount of protein along with other essential nutrients. Incorporating these plant proteins into your diet can help support digestion and overall health.
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