Here is a quick lower histamine ramen soup recipe that is gluten-free, low oxalate, low salicylate, and low FODMAP.
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Table of Contents
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.
Ingredient notes for lower histamine ramen soup
This soup uses my recipe for lower histamine chicken meat broth as the base, some delicious roasted veggies, and an herb-packed homemade lower histamine chimichurri sauce. In this version I use cabbage “noodles” as the ramen, but it also works well with these millet ramen noodles.
Why this recipe lower histamine ramen soup 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.
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Accompaniments for this lower histamine ramen soup
This dish is great on its own, but can also be garnished in a few ways:
- Drizzle with more garlic-infused olive oil.
- Top with more chopped fresh herbs like dill, basil, parsley, or chopped green onions.
What to serve along with this lower histamine ramen soup
- A green salad and lower histamine cheesy rolls are always lovely with this dish.
- 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, 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.
Here’s the recipe for lower histamine ramen soup!
Lower Histamine Ramen Soup
Equipment
- sheet pan
Ingredients
- 2 cups lower histamine chicken meat broth
- 1 tsp sea salt
- 2 tbsp avocado oil
- 1 small fennel bulb sliced
- 1 cup green cabbage sliced thinly
- 1 cup lacinato kale sliced thinly
- ½ cup Japanese pumpkin peeled and thinly sliced
- 2 hard-cooked eggs sliced in half
- 4 Amylu's breakfast sausages
- 2 tbsp lower histamine chimichurrri
- ½ tsp ground coriander
- 1 tbsp lime juice
- 1 tsp garlic-infused olive oil
Instructions
- Preheat the oven to 400 °F. Drizzle the sheet pan with 1 tbsp of the avocado oil. In a small bowl whisk together the remaining avaoado oil, garlic-infused oil, ground coriander, and lime juice. Set aside.
- Place the sliced fennel, cabbage, kale, and pumpkin on the sheet pan. Drizzle it with the lime juice mixture. Place the pan in the oven and roast for about 20-25 minutes, until the veggies are beginning to carmelize.
- While the veggies are roasting, heat the lower histamine chicken meat broth. Place one halved hard-cooked egg in each of two soup bowls.
- To assemble the soup, heat the sausages and place them in the soup bowls along with half of the veggies, half of the chicken meat broth, and a dollop of chimichurri. Serve hot.
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