Low-histamine Food Swaps to Make Shopping Easier

With low histamine diet food swaps, you can have a delicious and well-rounded diet. I hope this list is helpful. LMK if there are other foods you’d like to see swapped!

 

FRUITS

 

Strawberries–>Raspberries (¼ c per mastcell360.com), blackberries, and blueberries

Papaya–>cantaloupe and honeydew melons

Pineapple–>mangoes

Bananas–>plantains (great in smoothies)

Cooked tomatoes → Fresh tamarind (can be found at some Asian markets)

Plums → Nectarines, peaches, and apricots

Dates → Fresh figs 

Raisins → Fresh currants 

 

VEGGIES

 

Spicy chili peppers–>fresh garlic

Spinach–>baby arugula, microgreens, and dino kale 

Pumpkin → Butternut squash

 

LEGUMES

 

Canned legumes–>Pressure-cooked legumes:

Instant Pot black beans 

 

SPICES & HERBS

 

Dried herbs–>fresh cilantro, parsley, tarragon, dill, and basil 

Curry powder → Fresh curry leaves

 

NUTS/NUT BUTTERS

 

Peanut butter–>almond butter, @sunbutter, Sunbutter Caramel 

Cashews→pistachios, macadamia nuts, and almonds 

Walnuts→pecans 

 

GRAINS/RICE

 

Mexican rice–>Sofrito rice 

Fried rice–>cauliflower fried rice, coconut oil rice, and coconut cilantro turmeric rice

 

MEAT

 

Taco-seasoned ground chicken–>Taco-seasoned shredded chicken

 

EGGS

 

Conventional eggs–>pasture-raised eggs 

Conventional frittata–>pasture-raised eggs and coconut milk frittata

 

OILS/FATS

Margarine or butter→pasture-raised ghee 

Seed oils–>cold-pressed avocado, extra virgin olive and coconut oils 

 

PESTO

 

Conventional Pesto–>Dill pesto, Basil arugula pesto, and Pistachio pesto

 

CONDIMENTS

 

Hot sauce–>Mojo Verde (Green Herby Peruvian Sauce)

 

SALT & SPICES 

 

Refined salt–>Celtic salt (minerals)

Chili powder→cumin+sweet paprika

Nutmeg–>Cardamom

Cinnamon–>ground ginger+coconut sugar 

 

FRIED FOODS

 

French fries cooked with seed oils–>Crispy oven-baked fries/Crispiest sweet potato fries with avocado oil (can also be made on the stovetop)

 

SWEETENERS

 

Honey–>Maple syrup (per SIGHI)

Refined sugar that affects blood sugar →>Coconut sugar and maple syrup (sparingly), inulin, and monk fruit

 

FLOURS

 

Xanthan gum–>Arrowroot powder 

 

CHOCOLATE/COCOA

 

Chocolate–>Cocoa butter (no sweeteners or additives)

Cocoa → Cocoa butter (white chocolate without additives)

Chocolate → Carob

 

MYLK

 

Plant milks with carrageenan/gums–>Aroy-D Coco Milk or Native Forest Simple Coco milk (no thickeners, additives, or sweeteners)

Cow’s milk–>coconut or almond milk 

 

SNACKS

 

Kettle chips–>Plantain chips

 

VITAMIN WATER

 

Vitamin water–>filtered water with Celtic salt and ½ tsp lime juice 

 

COFFEE

 

Coffee → Preferably avoid, but if you do have it, stick with mold+free brands

 

LEFTOVERS

 

Refrigerated leftovers–>frozen leftovers (freeze immediately once done cooking)

 

RESOURCES:

mastcell360.com

SIGHI Foods List (downloadable)

 

**GF/DF/LOW-HISTAMINE (I followed mastcell360 low histamine foods list very strictly initially, then added some foods from the SIGHI list as I began to tolerate more foods, all under the care of a dietitian. A low histamine diet is restrictive and not meant to be followed long-term, as nutrient deficiencies may develop.)**

**THIS IG ACCOUNT/ASSOCIATED BLOG DOES NOT PROVIDE MEDICAL ADVICE. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice. Reliance on any information provided herein is solely at your own risk. Consult a physician for any health concerns you may have.**

Hi, I'm Gabriela

I am a recipe creator and food blogger, have been a registered nurse for two decades, and will soon be an integrative and functional dietitian nutritionist. 

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