Low Histamine Snack: Rice Cakes With Blueberries

Jump to Recipe

Looking for low-histamine snacks? I know how hard it is to find things to eat when you have conditions like histamine intolerance. I’ve been flaring up lately. When this happens, I benefit from a low histamine diet.

Histamine intolerance is a misunderstood condition that can have a significant impact on daily life. It often impacts people who struggle with digestive or gut-related issues.

According to Healthline, histamine intolerance often arises due to a deficiency in the enzymes responsible for breaking down histamine, diamine oxidase (DAO). This leads to an overload of histamine. The result is inflammation, which can exacerbate conditions such as IBS or other gut issues.

For those navigating gut imbalances, such as leaky gut, IBS, or SIBO (small intestinal bacterial overgrowth), managing histamine levels can be a challenge.

Luckily, there are snacks that can help, and one of the best options for those with both histamine intolerance and gut issues is rice cakes with almond butter, blueberries, sesame seeds, and pumpkin seeds. In this blog post, we dive into why this snack is an excellent choice for gut health and histamine intolerance, and how gut health and histamine levels are connected.

What is Histamine Intolerance?

Histamine intolerance occurs when the body cannot break down histamine effectively, leading to an excess of histamine in the bloodstream. Histamine is a compound involved in several bodily functions, including immune response, digestion, and nervous system regulation. It’s naturally present in foods like aged cheeses, fermented products, and cured meats. When the body can’t properly degrade it, it can trigger many symptoms, like headaches, digestive upset, skin reactions, and respiratory issues.

The Gut-Histamine Connection

For people who suffer from gut issues like IBS, leaky gut, or SIBO, managing histamine levels is especially important. The digestive system plays a central role in histamine metabolism, and when the gut is compromised, it can affect the body’s ability to break down histamine effectively.

The National Institutes of Health notes that individuals with gut issues often have a reduced capacity for DAO production. This can result in more frequent histamine reactions, even to foods that would normally be safe.

Why is This Snack Gut-Friendly and Low Histamine?

The snack—rice cakes with almond butter, blueberries, sesame seeds, and pumpkin seeds—is an ideal choice for those with both histamine intolerance and gut-related issues for several reasons:

1. Rice Cakes: Plain rice cakes are a great choice for people with digestive sensitivities. They’re typically made from white rice, which is easy to digest. According to The Low Histamine Chef, rice is one of the safest grains for people with histamine intolerance. Its easy-to-digest nature makes it a good option for those with IBS or leaky gut.
2. Almond Butter: Although nuts can be tricky for some with histamine intolerance, almond butter is generally well tolerated in small amounts. Almonds are lower in histamine compared to other nuts like walnuts or cashews. Almond butter also provides a good source of healthy fats, which are important for supporting the gut lining and reducing inflammation—crucial for those with gut imbalances.
3. Blueberries: Blueberries are a fantastic fruit for gut health and histamine intolerance. They’re rich in antioxidants, particularly anthocyanins, which can help reduce inflammation and support the gut microbiome. According to The National Institutes of Health, fruits like blueberries are often well tolerated with histamine intolerance, especially when fresh.
4. Sesame Seeds: Sesame seeds are another low-histamine food that can benefit the gut. They are rich in minerals like magnesium and calcium, which can help with digestive health. Sesame seeds also provide a nice crunch, making them a great addition to the texture of this snack.
5. Pumpkin Seeds: Like sesame seeds, pumpkin seeds are nutrient-dense and low in histamine. They are a good source of magnesium, which helps relax the muscles of the digestive tract and supports healthy bowel movements. This is especially important for people with gut issues like constipation-predominant IBS.