My Empowered Heart

Low-histamine Food Swaps

Low-histamine Food Swaps

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)

 

**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.**

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