Anti-Inflammatory and Low Histamine Recipes to Heal the Gut

Hip, hip hooray! It’s Foodie Friday! Speaking of food, that’s what today’s post is all about.  Yes, for obvious reasons because it’s Foodie Friday but also I wanted to give a bit of an update about my on-going food struggle.

You might remember last year when I came to the startling realization that it was more than just gluten, dairy and soy that was giving me tummy trouble.  After a bout of rather intense reactions to the foods I was eating I discovered that I was most likely histamine intolerant.  

Being histamine intolerant basically means that your body is intolerant to normal levels of histamine in food.

Certain foods like avocado, tomatoes and spinach naturally contain higher levels of histamine and my body lacks the enzymes necessary to break it down like other people.  Therefore I suffer from bloating, headaches, fatigue, indigestion, sinus issues and full blow hives (to name a few) when I eat too many histamine containing foods.

I wish it were as simple as just NOT eating those foods but unfortunately, the list of foods is long and to be honest, most of the “low histamine diet” food lists contradict each other.  

So for the last year I have been struggling to figure out my trigger foods and what my body could tolerate before it totally freaked out. To be honest, it was going okay for a while until recently I had a terrible flare up.  

I am actually in the middle of it right now and finally made it to the gastro only for her to diagnose me with SIBO (Small Intestine Bacterial Overgrowth). I’m currently on a high dose of antibiotics to kill the bacteria and I am not going to lie- it’s painful.  

I look pregnant.  I am uncomfortable.  It’s no fun.  

Anyway, the only good news is that I wasn’t really far off from being right about the histamine intolerance.  The two kinda go hand in hand.  Problem is, figuring out what foods I can tolerate are still going to be an issue. 

SO, that means a lot of trial and error.  What has worked for me (when I am not flaring), might not work for another.  Still, I know there are other sufferers like myself that are curious to find some recipes that they can EAT or at least attempt to which is why I have decided to share a few of my favorites that I’ve made. 

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Low Histamine and Anti-Inflammatory Recipes to Heal a Bad Gut {SIBO, Histamine Intolerance, Allergy Friendly}


While these recipes are all considered “low histamine” by most standards, the more important thing is that they are also anti-inflammatory, meaning that they promote healing.  If you’re going to eat, why not make it something that will boost your immune system or give you a bit of energy, right? 

Exactly! 😉 With that being said, here are my top picks for anti-inflammatory/low histamine recipes to try incorporating into your diet: 

Fatigue Fighting Black Rice Stir Fry

Anti-Inflammatory and Fatigue Fighting Black Rice Stir Fry

Black rice (also known as purple rice or forbidden rice) is not only exotic looking but is high in iron and fiber and is also chock-full of vitamins and antioxidants making it a little known superfood.  The color of this rice can be attributed to the anthocyanins it contains which is the same type of antioxidant that gives blueberries and acai berries their distinctive blueish-purple coloring.  In fact, it is said that ten spoonfuls of cooked black rice contains the same amount of antioxidants as fresh blueberries
I first made black rice last year after reading about all the health benefits and was inspired to make it again after reading how helpful incorporating it into a low histamine diet when you have histamine intolerance can be since it acts as a “healing food” and helps fight inflammation.  Best part about this fatigue fighting black rice stir fry is that you can adjust the veggies to your liking/tolerance.  

Ginger, Lychee and Coconut Black Rice Pudding

Anti-Inflammatory Ginger, Lychee and Black Rice Pudding

Not a stir-fry fan? The good news is that black rice tastes just as amazing sweet as it does savory.  This Ginger, Lychee and Coconut Black Rice Pudding not only has anti-inflammatory benefits from the black rice but also the ginger.  Ginger acts as an anti-inflammatory and antibacterial along with being high in antioxidants.  Nosh on this for breakfast (or any time of day, really) to get a boost of energy and belly healing benefits.  

Immune Boosting Smoothie 

Immune Boosting Smoothie

Speaking of a boost- how about an immune boosting smoothie for those days when cooking in the kitchen just isn’t gonna happen?! I get it.  I am busy and I often rely on smoothies to provide me with the nourishment I need to fuel me through the morning.  This immune boosting smoothie is a delicious way to get your low histamine nutrition on the go. 

You might also like:  Foodie Friday: Peanut Butter Cookie Ice Cream Sandwich Minis

Honey Crystal Candied Ginger

Honey Crystal Candied Ginger

Another recipe I LOVE that truly promote healing and helps to ease an upset stomach is this Honey Candied Ginger. Ginger really is so versatile since it can be eaten both savory and sweet.  This honey candied ginger is the perfect way to satisfy your sweet tooth without making your belly go bonkers.  Easily a favorite of mine and something I like to keep on hand to grab as a palate cleanser after meals.  

Again, these are by no means the end all, be all of cures but they do promote healing since they are anti-inflammatory foods.  Figuring out this whole SIBO diagnosis will no doubt be quite the journey and might mean a slight change in some of the recipes you see here. Regardless, they will remain gluten free with a focus on nourishing and refueling active bodies. 


Have a recipe to share? Be sure to linkup! 

Welcome back to our weekly Foodie Friday link up! I’m linking up with Farrah from Fairyburger, Esther from Chocolate Runner Girl and Jess from Hello to Fit.  Also, make sure you hop around to check out all the amazing recipes in this link up and feel free to add your recipes as well! 

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We’d love to stay in touch, here are more ways you can connect with us! :)

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Portions of this post originally appeared on Healthy Helper Blog and is also linked up with V Nutrition for Healthy Vegan Fridays.


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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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