Here is a recipe for Lower Histamine Asian Noodle Stirfry served on a bed of Asian rice noodles. This recipe is lower histamine, low FODMAP, low oxalate, and can be adapted to be Keto.
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Table of Contents
Ingredient notes for lower histamine Asian noodle stirfry
This recipe calls for Asian rice stick noodles, and I like this brand. I prefer this brand of coconut cream which is free of gums.
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 low in carbs, higher in fat, protein, and fiber, while still being lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades, grains, and gluten. Eating a diet lower in carbs and 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!
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Here’s the recipe for lower histamine Asian noodle stirfry
Lower Histamine Asian Noodle Stirfry
Ingredients
- 1 pkg. Asian rice stick noodles for stirfry 14-16 oz. omit for Keto; or substitute zucchini noodles
- boiling water
- 4-5 tbsp avocado oil
- 1 lb. boneless, skinless chicken breasts diced
- 1 tsp ginger powder
- 1 clove garlic minced
- 1 tsp sea salt
- 1 tbsp maple sugar or 1 tsp ChocZero maple syrup for Keto
- ⅔ cup coconut cream
- ⅔ cup Sunbutter
- 1 large head Bok Choi or Napa Cabbage shredded
- 1 medium sweet onion diced, or ½ bunch green onions chopped for low FODMAP
- 1 medium fennel bulb diced
- 2 small zucchini cored and diced
- 1 medium leek sliced thinly; use only green parts for low FODMAP
Instructions
- Prepare noodles by placing them in a large glass bowl. Heat a pot of water, and once boiling, pour it over the noodles to cover them completely. Let sit for five minutes, stirring a few times so they don't stick together. Drain, reserving 1 c. hot water for the sauce, and set aside. Optional – toss the noodles with 1 T. avocado oil to ensure that they don't stick together.
- Prepare the sauce by placing the ginger, garlic, salt, sugar, coconut cream, and seed butter in a medium bowl. Add enough of the hot water to make 2 cups, and stir slowly to combine. Set aside.
- Heat 2 T. avocado oil in a large saute pan or wok over high heat. Add the diced chicken and stir-fry for several minutes, stirring constantly, until no longer pink. Remove the meat and juices to a clean medium bowl.
- Heat the remaining 2 T. avocado oil in the same pan. Add the diced vegetables, stir-frying over high heat for three to five minutes until they begin to become tender. Add the sauce and meat to the pan, and continue stir-frying over high heat for another five minutes, making sure all ingredients are heated through.
- To serve, use tongs or clean hands to place about 1/2 c. noodles on a plate, topping it with the chicken/vegetable mixture.
- To freeze for later consumption, place about 1/2 c. noodles in individual pint mason jars or other non-reactive 10-12 oz. freezer containers. Top each portion with about 3/4 c. chicken/vegetable mixture. Cover and freeze. To reheat microwave from frozen for about 2-3 minutes.
What to serve along with this lower histamine Asian noodle stirfry
- This dish is great garnished with chopped fresh cilantro.
- Choose sides based on your other dietary needs.
Leftovers and reheating
- Leftovers keep in the fridge for up to 5 days, but if you have histamine intolerance or MCAS you will want to freeze leftovers right away.
- Freeze for up to 3 months.
- To reheat from frozen, microwave for 2-3 minutes, depending on your microwave’s power. Or, place in a saucepan, over medium-low heat, stirring occasionally, until piping hot.
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