There’s little worse than feeling a twinge of hunger between meals and you have nothing to eat. It’s like those grumbles and gurgles in your tummy are all consuming and you can think of nothing else. If only you had a snack to tide you over… but you’re following a low histamine diet, and grabbing something from the canteen or corner store is simply not an option.
It happens all too often in people living with histamine intolerance. Snacks are generally not given much consideration in the greater scheme of the diet, and even more common is the fact that snacks are simply hard to get right when your food options are limited! Besides, who has time to plan for a snack when you’re likely spending much of it just coming up with meals to eat.
Fortunately, you have me to do the groundwork for you. I’ve tried and tested a handful of great low histamine snacks, made from the list of low histamine foods my team and I have developed. Some of them are quick and easy to make, for those days you have little time to do much else. There are also some ideas for those of you who love making your own when you have more time on your hands.
From here on out, gone are the days you have to deal with between-meal hunger pangs. I hope you love these tasty snacks as much as I do!
Low Histamine Snacks Ideas for When You’re Low on Time
When you consider the ‘gold standard’ of following a low histamine diet, what do we always say? That’s right, make everything you can from scratch at home. But let’s face it, in today’s fast paced environment, many of us don’t have time to come up with low histamine snack ideas nevermind actually making them at home! That’s why my team of low histamine scientists and I have created a list of low histamine snacks you can put together in a hurry that are both low histamine and tasty to boot!
1. Boiled eggs
Eggs get a bad rap on the low histamine diet, but the truth is, they’re a perfect low histamine snack. As long as both the yolk and whites are properly cooked, they’re considered to have very little histamine content (1). Boiled eggs are easy to prepare in batches, and as long as their shell stays on, they hold their freshness for a couple of days in the fridge. Two boiled eggs can be quickly shelled and eaten on the go when you need to fill your tummy and time for preparation is poor.
2. Coconut yogurt with blueberries
Instead of a sugar bomb wreaking havoc on your histamine symptoms, I have a quick and easy sweet, low histamine treat for you to try. Serve ¾ cup of plain coconut yogurt and top with ¼-½ a cup of frozen blueberries you’ve warmed in the microwave for 1 minute. They release their juices on warming, creating a delicious ‘syrup’ to accompany this snack; no sugar needed!
3. Veggies sticks with ricotta cheese
While dairy intake should always be limited when following a low histamine diet - and of course, eliminated when there’s a low tolerance to eating it - fresh cheese such as ricotta offers a great source of protein and is a quick and easy low histamine snack (2). Simply dip your chosen low histamine vegetables into your ricotta and enjoy! Get creative with it and add a small pinch of salt for extra flavour, then stir in a few chopped leaves of your favourite low histamine herbs such as basil, mint, thyme, rosemary, or oregano.
Low Histamine Snacks You Can Make at Home
If you’re someone who has a little more time on their hands and likes to meal prep and get creative in the kitchen, these low histamine snacks are for you!
1. Macadamia nut butter with pumpkin seed crackers
Macadamia nuts are a great, easy low histamine snack. When it comes to the butter, it’s almost sinful! It’s smooth, rich and melts in the mouth, and alongside these delightful pumpkin seed crackers, this low histamine snack becomes a real treat.
For the macadamia nut butter: simply add around 4 cups of plain, unsalted macadamia nuts to a blender along with a ¼ teaspoon of Celtic salt. Blend on high speed until smooth. If you prefer a looser consistency, add 1-2 tablespoons of coconut oil to the mixture and continue to blend until fully incorporated. Store in an airtight jar in the fridge.
For the pumpkin seed crackers: in a bowl, combine ½ a teaspoon of celtic salt with 1 cup roughly chopped raw pumpkin seeds, ⅓ of a cup ground flax seeds, ½ cup whole flax seeds and 2 tablespoons of psyllium husk. Add 1.5 cups of water and mix well. Allow the mixture to sit for at least 15-20 minutes to thicken. Spread the mixture into a thin layer on a baking tray prepared with greased parchment paper and bake in the over at 300F for 60 minutes. Towards the 45 minute mark, check on your crackers every 5 minutes as you’ll want to take them out when the top is brown and looks crispy but not burned. Once done, remove from the oven and allow to cool completely. You can then break them into pieces and serve a few of them with 2 tablespoons of your macadamia nut butter.
2. Roasted chickpeas
I often recommend cutting all legumes out of the diet for at least 2 weeks when following a low histamine diet. After this initial elimination, many show a significant improvement in tolerance to them, which is why I’ve included roasted chickpeas as a low histamine snack option you can make at home. They’re full of fiber and protein, making them a really great snack. To begin, choose organic, non-GMO, dried chickpeas. Rinse 1 cup of the dried bean thoroughly, then soak them in clean water overnight. Rinse again, toss in a small amount of melted coconut oil and a pinch of Celtic salt, then roast in the oven at 425F for 20-30 minutes, checking every 5 minutes to ensure they don’t burn. Before they’re cool, consider tossing them in a small amount of low histamine spices such as ginger, or garlic powder if you tolerate it! Limit your intake to around ½ cup per day and store the remainder in an airtight container. Here’s another one of my roasted chickpea recipes using cumin to try!
3. Cauliflower hummus with chopped vegetables
Traditional hummus is made from chickpeas, and while many tolerate them after an initial elimination, this cauliflower version offers a delicious alternative for those who don’t. Besides, cauliflower is a great source of antioxidants, vitamins, and other healthy compounds (3), so adding it as a snack is good for you. Here’s how to make it. Roast 1 head of cauliflower in the oven at 400F for 20 minutes. Place the roasted cauliflower florets into a high speed blender with 2 tablespoons of macadamia nut butter (see recipe for a homemade version above), 2 tablespoons of coconut oil, 2 tablespoons of water, ¼ teaspoon salt, and 1 tablespoon apple cider vinegar. Blend until smooth and creamy, adding a teaspoon more water at a time, if needed to reach desired consistency. Serve with your choice of low histamine chopped vegetables.
Whether you’re time rich or time poor, now you have a choice of a few delicious low histamine snacks you can add to your diet going forward. Enjoy!
References:
1. Chung BY, Park SY, Byun YS, et al. Effect of Different Cooking Methods on Histamine Levels in Selected Foods. Ann Dermatol. 2017;29(6):706-714. doi:10.5021/ad.2017.29.6.706
2. Novella-Rodríguez S, Veciana-Nogués MT, Roig-Sagués AX, et al. Evaluation of biogenic amines and microbial counts throughout the ripening of goat cheeses from pasteurized and raw milk. J Dairy Res. 2004;71(2):245-252. doi:10.1017/s0022029904000147
3. Picchi V, Fibiani M, Lo Scalzo R. Cauliflower. Nutritional Composition and Antioxidant Properties of Fruits and Vegetables. Academic Press. 2020: 19-32. doi:10.1016/B978-0-12-812780-3.00002-7.
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.
