Lower Histamine Shepherd’s Pie

Here’s a savory recipe for lower histamine shepherd’s pie.

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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 often experience 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 this lower histamine shepherd’s pie

I can tolerate this brand of frozen ground elk. They also make ground venison, bison, and chicken, so choose a ground meat that works with your tolerances.

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.

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Want a tool to easily keep track of your symptoms? 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!

Here’s the recipe for lower histamine shepherd’s pie

What to serve along with this lower histamine shepherd’s pie

• A green salad is 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.