This lower histamine stirfry recipe is great if you are on a high-fat or Keto diet, and it is adapted from several recipes I’ve tried. You can use any combination of tolerated vegetables that you like to customize this recipe.
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Table of Contents
Ingredient notes for lower histamine stirfry
I like to use this brand of coconut cream because it is free of guar gum. Coconut aminos is made from fermented coconut sap from the coconut tree. If you cannot tolerate it substitute lemon or lime juice or omit it altogether.
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.
Do you know your typical symptom progression?
One of the keys to understanding the level of your bucket is knowing your symptom progression. It is helpful to keep track of the symptoms you are having and to evaluate whether they are escalating. Symptom escalation means that the level of your bucket is rising.
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.
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Here’s the recipe for lower histamine stirfry!
Lower Histamine Stirfry Recipe
Ingredients
- 4 cups total of a combination of one or more of Napa cabbage, bok choy, rainbow chard, or kale
- 2 cups total of a combination of the following: snow peas, diced fennel bulb, celery, zucchini, carrot, leek, cauliflower, or broccoli, cut into bite-sized pieces
- ½ cup Coconut cream (liquid from grated coconut meat or the solidified cream on the top half of a can of full-fat coconut milk)
- 2 tbsp Coconut Aminos, Soy-Free Seasoning Sauce
- ¼ cup Avocado oil
- 1 clove Garlic, smashed
- ¼ cup Onion, diced
- 1 lb. Chicken breast
Instructions
- Roughly chop the greens and set them aside. Dice the onion and set it aside.
- Dice the chicken breast into cubes and set aside.
- Heat 2 T. oil in a large saute pan. Add the chicken and stir-fry over high heat for about 8 minutes until nearly done. Transfer it to a clean bowl and set it aside.
- Heat the remaining oil in the same pan. Add all of the vegetables and garlic and stir-fry for a few minutes until they start to become deeper in color. Return the chicken to the pan, and add the coconut cream and the coconut aminos. Continue to cook, stirring constantly for another few minutes, until heated through.
- Serve immediately or portion into five one-pint mason jars and freeze for later
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I’d love your reply below!
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