This lower histamine cracker recipe provides a nutrient-dense Kiet-diet-friendly pick-me-up any time you need a snack.
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Table of Contents
Ingredient notes for these lower histamine crackers
My favorite pumpkin seed flour is Beyond the Equator brand. Alternatively, you can blitz whole pumpkin seeds in the blender for about 30 seconds to achieve about the same consistency.
The cheese powder gives the crackers the addictively salty umami factor, but if you are dairy-free you can substitute nutritional yeast. Or, simply omit it for a low-FODMAP version.
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.
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Here’s the Recipe for lower histamine crackers!
Lower Histamine Crackers
Ingredients
- 1 cup Beyond the Equator Pumpkin seed flour
- 2 tbsp King Arthur Vermont Cheese Powder if tolerated, or 2 T. nutritional yeast optional
- 1 tbsp Organic Tapioca Starch optional
- ¼ tsp sea salt
- 2 tbsp Water
- 2 tbsp olive oil
Instructions
- Preheat the oven to 375 degrees. Line a large baking tray with a Silpat.
- Mix together the ingredients to form a dough.
- Place the dough ball on the Silpat and cover it with a layer of plastic wrap or parchment paper. Roll the dough out to about 1/8 inch thickness. Remove the plastic wrap. Carefully slice the crackers into squares about 1.5 to 2 inches on each side, but leave the crackers in place. They will tear if you try to move them. Don't worry if you have irregular-shaped crackers on the edges. They will still be delicious!
- Bake for 10 minutes. Allow them to cool. Break crackers apart and store them in an airtight container in the freezer. One serving is about two crackers.
What do you think of these lower histamine crackers?
I’d love to have your reply below!
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