Are you looking for a low histamine smoothie to kickstart your breakfast routine
Having trouble packing in those morning greens?
If you’re histamine intolerant and aiming for a vibrant burst of breakfast nutrients, I’ve got a great low histamine smoothie recipe for you.
In fact, this recipe is much more than just a low histamine breakfast smoothie… it’s an anti-histamine smoothie, meaning it can actually help to reduce your internal histamine load.
Talk about a win-win!
Selecting the Right Veggies for Your Green Smoothie Recipe
When it comes to histamine intolerance, selecting veggies to create the perfect green smoothie can be a bit tough. When common smoothie ingredients, such as spinach, are off limits, you need to get a bit more creative in the kitchen.
Additionally, it’s important to ensure you’re using smoothie ingredients that complement one-another and improve symptoms that commonly occur along with histamine intolerance, such as digestive distress and inflammation.
By the way, if your current low histamine diet isn't also focussing on foods that reduce inflammation and help to control and heal your intolerance, you should begin using my more comprehensive histamine intolerance food list. Get it free by clicking below.
The Science Behind The Ingredients In Your Low Histamine Smoothie
Today, I’ve created a smoothie recipe for you that is not only safe for histamine intolerance but it also contains ingredients to actually improve your histamine symptoms.
Below, I discuss some notable ingredients to help you understand the complex science behind this simple low histamine smoothie recipe.
Fat, in the form of coconut milk, is added to the smoothie to enhance nutrient absorption of fat-soluble nutrients and ease digestion by boosting the release of bile, a powerful digestive fluid (1).
You may be wondering if you can tolerate the amount of fat in coconut milk, but I want to assure you that you most likely can! How do I know this? Well, most people with histamine intolerance certainly don't tolerate high fat foods very well. In this case, coconut milk with its medium chain triglycerides, is usually far easier to digest than other fats, which makes it an ideal low-histamine, nutritious fat to add to your diet.
Ginger root is added to create an antihistamine smoothie effect by reducing the release of histamine from H2 receptors (2). These H2 receptors are generally involved in the production of stomach acid, so blocking them with ginger can help to reduce the risk of heartburn related to histamine release in the stomach. Additionally, ginger has potent anti-allergy effects! Plus, the spicy warmth of ginger makes it the perfect addition to a nutrient-packed low histamine green smoothie.
Turmeric acts as an anti-inflammatory to further improve histamine symptoms. It has been shown to help relieve eye conditions, joint pain, muscle pain, cholesterol levels, metabolic health and mood disorders; all of which may plague you if you're living with histamine intolerance.
Garlic acts as an anti-inflammatory and antibacterial in order to reduce inflammation and improve health status of the gut. One of the first areas I target when it comes to histamine intolerance is digestive health, because imbalances in the gut are often highly associated with the onset of symptoms.
Some people will be a little sensitive to raw garlic. If you are, or don't know whether you tolerate it well, you may want to chop and saute the garlic slightly before adding it to your smoothie. Black garlic may be another histamine-friendly option in this recipe, where it has been shown to be better tolerated in those with food intolerances compared to some other varieties (3).
The vegetables and greens such as zucchini, carrots, sprouts, parsley and basil in this low histamine smoothie recipe are rich in nutrients while contributing a combination of a wide range of anti-inflammatory and prebiotic effects.
The prebiotic effects of these nutrients are rather useful when it comes to histamine intolerance. Typically, histamine intolerance is associated with dysbiosis, which is a condition within the gut where the numbers of your beneficial bacteria are out of whack, either taken over by less beneficial bacteria, or some species are simply in numbers that are too high to actually be good for you. Where the prebiotics come in is to help to feed those that you actually need, maintaining a better diversity of microbes within the gut environment so that they can all work together to help you instead of hindering you!
So go ahead and blend up this low histamine smoothie - it’s super easy and will have your body thanking you!
Low Histamine Green Smoothie Recipe
Ingredients
- 1 small zucchini
- ¼ cup of coconut milk
- ¼ tsp sea salt
- 1 carrot
- ½ cup of water
- ¼ inch ginger root
- ½ tsp ground turmeric
- 2 cloves of garlic
- Handful of sprouts
- Handful of parsley
- Handful of basil
Directions
Simple: blend all ingredients together until very smooth. Pour into your favourite glass and enjoy!
References:
- Suyitno T. Health benefits of coconut milk. Indonesian Food and Nutrition Progress. 2003;10(2):106-12.
- Yamprasert R, Chanvimalueng W, Mukkasombut N, Itharat A. Ginger extract versus Loratadine in the treatment of allergic rhinitis: a randomized controlled trial. BMC Complement Med Ther. 2020;20(1):119. Published 2020 Apr 20. doi:10.1186/s12906-020-2875-z
- Yoo JM, Sok DE, Kim MR. Anti-allergic action of aged black garlic extract in RBL-2H3 cells and passive cutaneous anaphylaxis reaction in mice. J Med Food. 2014;17(1):92-102. doi:10.1089/jmf.2013.2927
Anita Tee
My name is Anita Tee. I'm a nutritional scientist who specializes in histamine intolerance. I hold a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology and Psychology. For the past ten years, I have used my experience in nutritional and medical health sciences to create a scientifically backed, natural approach to healthcare that relies 100% on evidence-based research. As I previously suffered from - and overcame - histamine intolerance, my focus is to increase recognition and expand the available resources and protocols available for resolving this particular disorder. To date, I have helped over 4,000 individuals fully resolve or better manage their histamine intolerance symptoms.
