Periodically updated list of ingredients I can tolerate, their nutrition facts, histamine/salicylate/oxalate levels, and links to recipes!
I have Mast Cell Activation Syndrome (MCAS). This is a newly discovered disease and is somewhat baffling still to doctors. One thing is clear, though, diet can be a powerful tool for MCAS patients. Foods have varying levels of histamine. Mast cell activation is when these white blood cells become overactive, often in response to high levels of histamine. So, by going on a low-histamine diet (or a specifically anti-histamine diet), we can minimize reactions. This was great news! I tried the diet and quickly realized that I also react to oxalates and salicylates, which are found in most produce. I slimmed down to even fewer foods, began feeling better, and am now slowly adding foods back in, carefully paying attention to what causes reactions.
Easier said than done.
One of my main concerns on this diet (other than not being able to eat chocolate) is nutrition. My diet does not contain much variety, and this was making me quite nervous. I had always been told that starches and meat were not nutritious enough without fruits, veggies, and some form of dairy.
While vegetables are definitely important, I have been surprised to look up the nutrition facts of some of my main foods. So, if you’re planning to try an MCAS-friendly diet (or are curious about your favorite foods), here’s a list of what I have found.
**I will update this list as I add new foods to my own diet, so feel free to check back in periodically!
Important things to note about these ingredients (for MCAS):
Storing foods in the refrigerator allows the bacteria naturally found in food to reproduce and create additional histamine issues. Store leftovers in the freezer, or don’t eat them at all.
Eat produce as fresh as possible and thoroughly wash and/or peel before eating
I eat chicken within a couple of days of purchasing (and look for freshest options) and always cook it immediately before eating, to kill histamine-producing bacteria. Throw out meat leftovers.
Fresh, local eggs can stay fresh for weeks if they haven’t been washed (there’s a natural coating on eggs to keep from rotting). Again, cook right before eating and don’t eat leftovers.
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Beware of eating too many FODMAP (gas-producing) foods -- even though they don’t trigger my mast cells, they still cause discomfort. In general, try to keep as much variety as possible given your constraints.
Coconut cream is difficult to find without stabilizers like guar gum. I use Native Forest Simple (organic and non-GMO too!)
Lettuce must always be fresh and a head, rather than pre-cut pre-washed tubs or bags. If you see any wilted or rotting bits, throw it in the compost.
Beans -- eat ONLY dried beans, not canned. Beans are covered in bacteria and canning allows them to spend quite a bit of time reproducing on your shelf. When making dried beans, make sure to wash them (to reduce bacteria), soak them (google instructions), and then cook them immediately. The moisture from soaking will only make the bacteria more active, but cooking will kill many of them before they get too excited. Do not eat beans that have been left in the fridge, but since it’s such a lengthy process, you can make a large batch and then freeze serving-size portions of what’s left.
Happy eating! Stay tuned for updates!