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Healthy & Low Histamine Recipes and Resources

A selection of easy to make, delicious and healthy(ish!) recipes to enjoy with friends and family. These recipes hope to show that a low histamine diet can be full of flavor and fun meals, and snacks and sweet treats too of course.

Summer Favorites

Find fun, flavorful and easy to make summer recipes for a tasty lunch or dinner!

  • mascarpone chicken with asparagus and mashed potatoes on a light brown plate.
    Mascarpone Chicken
  • chicken pesto pasta salad in a white bowl next to fresh basil leaves, radishes and salad servers.
    Chicken Pesto Pasta Salad
  • chicken ricotta pasta in a white bowl next to a blue cloth and fresh herbs.
    Chicken Ricotta Pasta
  • brown bowl of tropical mango coleslaw with mint next to it.
    Tropical Mango Coleslaw
  • cucumber celery salad on a white plate next to fresh mint leaves and olive oil.
    Cucumber Celery Salad
  • apple and cucumber salad in a white bowl with a spoon in it next to red apples and mint leaves.
    Apple and Cucumber Salad
  • two glasses of peach honey mocktail.
    Peach Mocktail
  • blueberry smoothie in two glasses next to a small bowl of blueberries.
    Blueberry Smoothie without Banana

See more summer recipes →

Trending Posts and Recipes

Low histamine resources that will help guide those largely following the SIGHI list, as well as the most popular recipes loved by readers.

  • graphic og herbs with text overlay saying low histamine recipes collection
    Healthy & Low Histamine Recipes
  • chia pudding topped with berries in a white bowl with text, low histamine breakfast ideas and shopping list.
    Low Histamine Breakfast Ideas and Shopping List
  • baked rosemary thyme chicken on a white plate next to arugula.
    Baked Rosemary Thyme Chicken
  • chicken thighs on a cream fluted plate garnished with herbs.
    Air Fryer Boneless Skinless Chicken Thighs
  • creamy paprika chicken in a light grey skillet.
    Creamy Paprika Chicken
  • stack of grated potato fritters on a white plate with fresh herbs and glass of water in the background.
    Grated Potato Fritters
  • honey spelt cookies on a wire rack.
    Honey Spelt Cookies
  • cooked frozen cauliflower rice garnished with parsley in a cream bowl on a blue cloth.
    How to Cook Frozen Cauliflower Rice

Explore these categories

  • Smoothies and Juices
  • Soups
  • Salads
  • Pasta

About Claire

Hi, I'm Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

Learn more about me →

Breakfast

Start the day with a tasty breakfast. Find smoothies, oatmeal, chia pudding and so much more to enjoy.

  • cottage cheese and apple bowl topped with diced apples, blackberries and seeds.
    Cottage Cheese and Apple Bowls
  • mango oat smoothie in two glasses next to fresh mangoes.
    Mango Oat Smoothie
  • cottage cheese fruit smoothie in a glass garnished with fresh mint leaves and blueberries, next to a bowl of blueberries.
    Cottage Cheese Fruit Smoothie
  • applesauce overnight oats in two glass jars next to red apples.
    Applesauce Overnight Oats

See more breakfast recipes →

Lunch

From soups to salads, and many other ideas, check out tasty and healthy lunch ideas.

  • pesto quinoa in a bowl next to a jar of pesto, fresh basil leaves and olive oil.
    Pesto Quinoa
  • creamy pesto gnocchi in a white bowl with a spoon next to fresh basil leaves.
    Creamy Pesto Gnocchi
  • beet kale salad in a light brown bowl next to fresh beets and a bottle of olive oil.
    Roasted Beet Kale Salad
  • air fryer chicken mini fillets on a light brown plate garnished with fresh herbs.
    Air Fryer Chicken Mini Fillets

See more lunch recipes →

Dinner

Find easy weeknight dinner ideas as well as delicious evening meals for special occasions to enjoy with friends and family.

  • mascarpone pesto pasta on a white plate next to basil leaves.
    Mascarpone Pesto Pasta
  • cottage cheese stuffed chicken breast with asparagus and mashed potatoes on a plate.
    Cottage Cheese Stuffed Chicken
  • air fryer chicken and vegetables on a plate garnished with fresh parsley.
    Air Fryer Chicken and Vegetables
  • roasted gnocchi and Brussels sprouts in a white bowl with a spoon next to a green striped cloth and shallots.
    Crispy Gnocchi and Brussels Sprouts (Sheet Pan)

See more dinner recipes →

Recent Recipes

Have a peek at the latest recipes here on Through the Fibro Fog.

  • carrot and apple salad in a bowl with a serving spoon next to apples and a small bowl of pomegranate arils.
    Carrot and Apple Salad with Pomegranate
  • roasted sage potatoes in a white bowl next to garlic cloves and sage leaves.
    Roasted Sage Potatoes
  • blueberry peach smoothie in a glass next to fresh peaches and blueberries.
    Blueberry Peach Smoothie
  • roasted beet and carrot salad on a white plate.
    Beet and Carrot Salad

Recently Updated

  • peach protein smoothie without yogurt in two glasses next to fresh peaches.
    Peach Protein Smoothie without Yogurt
  • apple juice mocktails in two glasses next to fresh apples and mint leaves.
    Apple Juice Mocktail
  • overnight oats with frozen fruit in two glass jars with a bowl of blueberries in the background.
    Frozen Berry Overnight Oats
  • cherry coconut popsicles on a white background next to fresh cherries.
    Cherry Coconut Popsicles (3 Ingredients)

Quick Weeknight Meals

If you only have around 30 minutes to prepare dinner, I have you covered with these easy yet flavorful family meals.

  • air fryer shredded chicken in a beige bowl next to forks and a blue cloth.
    Air Fryer Shredded Chicken
  • air fryer paprika chicken thighs on a beige plate with fresh herbs.
    Air Fryer Paprika Chicken
  • gnocchi with ricotta sauce in a light grey bowl with a spoon on a blue cloth.
    Gnocchi with Ricotta Sauce
  • chicken mascarpone pasta in a light grey bowl with a fork in it.
    Chicken Mascarpone Pasta

See more quick weeknight meals →

Low Histamine Recipe Collections

If you're looking for some low histamine recipe inspiration, then check out these fun round-ups for meals, snacks and drinks!

  • bowl of chia seeds with a wooden spoon on top on a round wooden board.
    Low Histamine Nuts and Seeds (per the SIGHI list, with Recipes)
  • whipped cottage cheese in a cream bowl.
    Low Histamine Cheeses (per SIGHI, with Recipes)
  • lemongrass tea in two glasses and a glass jug.
    Low Histamine Teas (and Coffee Alternatives) with Recipes
  • bunches of rosemary and sage.
    Low Histamine Herbs and Spices (and Recipes to Enjoy!)

Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

More about me →

Summer Recipes

  • baked rosemary thyme chicken on a white plate next to arugula.
    Baked Rosemary Thyme Chicken
  • chicken pesto pasta salad in a white bowl next to fresh basil leaves, radishes and salad servers.
    Chicken Pesto Pasta Salad
  • apple and cucumber salad in a white bowl with a spoon in it next to red apples and mint leaves.
    Apple and Cucumber Salad
  • cucumber celery salad on a white plate next to fresh mint leaves and olive oil.
    Cucumber Celery Salad
  • brown bowl of tropical mango coleslaw with mint next to it.
    Tropical Mango Coleslaw
  • two glasses of peach honey mocktail.
    Peach Mocktail

Featured On

collage of featured in brand names including parade, finding vegan, feed feed, food gawker, msn, big oven and trivet recipes.

Popular Recipes

  • chicken thighs on a cream fluted plate garnished with herbs.
    Air Fryer Boneless Skinless Chicken Thighs
  • stack of grated potato fritters on a white plate with fresh herbs and glass of water in the background.
    Grated Potato Fritters
  • creamy paprika chicken in a light grey skillet.
    Creamy Paprika Chicken
  • cod fillet, roasted potatoes and vegetables on a white plate.
    Air Fryer Frozen Cod

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Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical or dietetic advice in any way.

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