This recipe makes satisfying lower histamine chocolate chip oatmeal bars for breakfast or on the go.
As an Amazon Associate, I earn from qualifying purchases.
Table of Contents
Ingredient notes for these lower histamine chocolate chip oatmeal bars
This recipe calls for ChocZero sugar-free maple syrup, and ChocZero sugar free baking chips making it sugar-free. I use this oat fiber and these sprouted organic gluten-free oats.
What is MCAS?
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. MCAS is serious and disabling and people with MCAS experience often significant and debilitating symptoms daily, including anaphylaxis, which can be fatal.
MCAS is often found in combination with other chronic conditions such as Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS).
Frequently healthcare providers do not know about MCAS, and the tests for MCAS are problematic because they are not uniformly reliable. MCAS can be difficult to manage. Treatments include blocking mast cell mediators with anti-histamines and mast cell stabilizers, as well as avoiding triggers.
Check out this post on how to manage MCAS.
Why this recipe?
This recipe is gluten-free, sugar-free, and high in protein and fiber, while still being lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades. Eating a diet lower in inflammatory foods can help to control histamine intolerance. To learn more about the lower histamine diet click here!
The bucket theory
The bucket theory offers a helpful analogy for understanding symptom reactions with MCAS.
Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but they combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.
Know your typical symptom progression
Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.
Get my free ebook, symptom log, and meal plan!
Want a tool to easily keep track of your symptoms? Sign up for my newsletter and you will receive my free 50-page ebook of lower-histamine, grain-free, sugar-free recipes, my free symptom log, and a free two-week meal plan!
Lower Histamine Chocolate Chip Oatmeal Bars
Ingredients
- ½ cup ChocZero sugar-free maple syrup or honey
- 1 cup Sunbutter sunflower seed butter
- 1 tsp vanilla extract or ¼ tsp. vanilla powder
- ⅙ tsp sea salt
- ½ cup Oat fiber
- 1 cup Sprouted oats
- ½ cup ChocZero sugar-free baking chips
Instructions
- Line a 9×9" baking dish with parchment paper, leaving a few inches of overhang on two sides for "handles".
- Combine all ingredients in the bowl of a stand mixer. Mix until everything is uniform. The dough will be sticky.
- Press the dough uniformly into the prepared pan. Wet your hands with water if the dough is too sticky. Place the pan in the freezer for 30 minutes. Alternatively you can form the mixture into balls.
- Remove the pan from the freezer and lift the bars out by the overhanging parchment paper and place it on a cutting board. Cut it into 8 bars and wrap them individually with waxed paper or parchment paper. Consume immediately or freeze for later consumption.
What to serve along with these lower histamine chocolate chip oatmeal bars
- A green salad, bread, and muffins are always lovely with this dish.
- Choose sides based on your other dietary needs.
Leftovers
- Keep frozen for up to 3 months.
