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.)**
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