lower histamine ranch bake
This lower histamine ranch bake is a lightly-spiced Mexican-style baked casserole to satisfy your craving for warming comfort food.
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This recipe can also be made with leftover diced turkey meat if you freeze the turkey meat to arrest histamine production after roasting, using a cup of lower histamine vegetable broth.
According to the Fig App, cumin may be high in histamine or serve as a histamine liberator for some people. Every person has unique dietary triggers so your reaction to cumin may be different than someone else’s. One way to figure it out is to test your individual tolerance to ingredients by logging symptoms, and then keep track of them with the Fig app. Coriander is considered low in histamine.
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.
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 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.
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.
Want a tool to keep track of your symptoms easily? 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!
This dish is great on its own, but can also be garnished in a few ways:
I’d love to know what you think of this recipe! Leave a comment below.
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