A collection of anti-inflammatory and low-histamine recipes to get you through allergy season!
Now that the weather is FINALLY warming up, everyone around me seems to be complaining that their seasonal allergies are acting up.
I’ve always been pretty lucky to not have any known allergies, but even I get a little congested, sniffly, and more prone to headaches when the seasons change or when the weather drastically shifts.
Do you know what causes allergies and why they cause unpleasant symptoms in our bodies? It’s all thanks to a naturally occurring compound called: Histamine.
The WHY Behind Allergic Reactions
Whether it’s cat dander, pollen, ragweed, dust mites, or tree nuts…any allergens that are specific to an individual can spark the release of histamine. Histamine is the causal factor behind the myriad symptoms many people experience when we’re exposed to common (and sometimes not so common) allergy triggers.
Although histamine is naturally produced in the body and serves several crucial bodily functions, it also the causes all those pesky allergy symptoms. It’s generated by a type of white blood cell, called a mast cell, and when we’re exposed to a particular allergen and our bodies attempt to get rid of it. Hence the sneezing, watery eyes, etc.
You can even be allergic to histamine itself! Which is especially frustrating given that histamine is naturally found in a lot of foods we eat.
So what’s someone who is allergic to histamine to do?!
Enter: Low-Histamine Foods
If you constantly experience headaches, nasal congestion, digestive distress, are easily fatigued, have heightened anxiety, or exacerbated allergy symptoms like sinus congestion, sneezing, hives, and difficulty breathing, then it’s possible you could have a histamine intolerance.
With this in mind: Research shows approximately only 1% of the population is Histamine-intolerant. So be sure to consult with a medical professional like a doctor or registered dietitian before drastically changing your diet based on the symptoms above. There are A LOT of others things that could be causing those issues.
The issue with adopting a “low histamine diet” is that foods are not either high or low in histamine. It’s not so black and white and specific foods may work better for some people’s diets and worse for others. AKA: a lot of trial and error is needed to determine what fits your dietary and health needs.
So instead of giving you a concrete list of foods you “should” vs. “shouldn’t” eat when trying to eat a Low-Histamine Diet. I’ve rounded up some healthy, delicious recipes that specifically feature low-histamine foods and ingredients. As you’ll see, most of the foods used are anti-inflammatory. So really….a low-histamine diet is one that is anti-inflammatory as well!
Even if you’re not watching your histamine intake and have no concern for the compound at all…these recipes are AWESOME and definitely worth adding to your weekly menu!
Anti-Inflammatory and Low-Histamine Recipes
Green Anti-Histamine Juice with Moringa | Histamine Friendly Kitchen
No-Fail Cauliflower Crust Pizza
HCLF Vegan Cream of Broccoli Soup
Gluten-Free Low Histamine Vegan Italian Basil Noodles | Bohemian Vegan Kitchen
Easy No Yeast Low Histamine Bread | Histamine Friendly Kitchen
Forbidden Black Rice and Mango Salad
Stir-Fried Savoy Cabbage with Apple | Histamine Friendly Kitchen
Honey Garlic Low Histamine Roasted Chicken | Fact vs. Fitness
Smoked Sausage Sweet Potato Sheet Pan Meal with Rosemary and Thyme
Everything Bagel Zucchini Chips
Low Histamine Lasagna | Histamine Friendly Kitchen
Low-Fat Vegan Peanut Butter Cream Cheese Dip
Low-Fat Peanut Butter and Jelly Muffins
Low Histamine NOmato Sauce | Histamine Friendly Kitchen
2 Ingredient Butternut Squash Gnocchi
Low Histamine Sweet Potato Soup | Lectin Free Mama
Healthy Low-Carb Chicken Pad Thai
No-Churn Pina Colada Ice Cream
Do you have any allergies?
Do you follow a special diet to keep your allergies in check?
Which recipe do you most want to try from above?
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11 responses to “Anti-Inflammatory and Low-Histamine Recipes”
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All of these recipes look soooooooooo good! <3
I agreeeeeee!
Great recipe options – I’ve never heard of a low histamine diet. I’m on my own alternative diet at the moment – gluten, egg and dairy free partially to reduce inflammation in my body so this post really caught my eye. I’ve also never made black rice before – now I just need to figure out where to buy it. Thanks for all of these!
Annmarie is the best!
wow, this goes to show that there are so many diets that many people *need* to follow that you wouldnt think of! i love all the ginger recipes here, and it’s a bonus that it’s such an anti-inflammatory! i also love black rice, but didn’t know it was “healing” either!
Isn’t black rice the best?! So yummy! And GOOD for you!!!
Hola Kaila, could you post more recipes that are at least 80% alkaline. Thanks!
I will look into that for sure!
Thanks for sharing at the What’s for Dinner party! Have a wonderful week.
Hi Kaila,
Just wanted to give you a big THANK you for sharing some of my recipes here 😀
Tania
The Histamine Friendly Kitchen
So welcome Tania!! They are GREAT recipes!!