This low histamine mango smoothie is perfect for anyone on the low-histamine diet. It is refreshing and cooling with subtle mango carrot flavors spiced with ground ginger powder. Ginger has many gut-healing and immune-boosting properties. Plus, ginger, mango, and carrot blend well together.
I added carrots to this low histamine mango smoothie for histamine intolerance, as I love sneaking vegetables into my smoothies. Creating this recipe was the first time I used carrots and mango together to make a smoothie, so I wasn’t sure how it would turn out, but I was pleasantly surprised.
Oat milk is used to blend the smoothie and yields the perfect creaminess, but you could also use coconut milk, which would taste delicious.
I give my six-month-old baby girl a taste of all my smoothies, and she loved this low histamine mango smoothie with carrots.
While this low histamine smoothie is excellent for anyone with histamine intolerance, it is also the perfect baby food. Nutritious, easy, and gentle on the stomach.
Subtle, smooth, refreshing, and cooling are the words that come to mind when describing this smoothie. But to be honest, you have to try it for yourself!
I added 1 tsp of honey for additional sweetness and to enhance and tie all the flavors together, but that is optional. I used frozen mango, which was not very ripe, so some extra sweetness was warranted. If you use super-ripe mango, you may not want to add honey.
As a nutritional therapist, I find that many people have histamine issues, such as itchy skin and allergies, and feel better when they eat low-histamine foods. Following a low histamine diet is helpful for anyone with symptoms of histamine intolerance, but for a long-term resolution, I recommend investigating the underlying cause of histamine intolerance.
Low histamine fruit smoothies are such a delicious snack or breakfast. Anyone looking for low histamine smoothie recipes with love this mango smoothie suitable for a vegan diet. Enjoying the smoothie in the morning on an empty stomach is a good idea as it contains low histamine ingredients that are unlikely to cause your histamine symptoms to flare.
Many people with histamine issues have too much histamine coming from various sources, such as the diet, gut bacteria, the immune system, and stress. Avoiding high histamine ingredients helps to prevent your histamine bucket from overflowing and thus causing histamine symptoms.
Also, pay attention to which histamine foods are your triggers. As you improve your gut health, support your various histamine metabolism pathways, and reduce stress, you may be able to include lower histamine foods in your diet again.
But in the meantime, blend this cooling, low histamine mango carrot smoothie with ginger in a high-speed blender and enjoy!
Additional tips for making the best low histamine smoothie
I kept this antihistamine smoothie simple and supplement-free, but smoothies are the perfect opportunity to add in supplements or superfoods. I don’t know about you, but I find adding supplements to my smoothies so much easier than swallowing a pill.
Probiota HistaminX is the best probiotic for histamine intolerance and can easily be added to this low histamine mango smoothie. Open up a capsule and mix it in. This probiotic is a low histamine probiotic that contains probiotics to help break down histamine in the gut and rebalance the microbiome.
Liposomal vitamin c is also a great addition to this smoothie as vitamin c is a mast cell stabilizer that helps prevent excess histamine release.
I used frozen mango in this smoothie, but you can also use fresh mango. If you use fresh mango, add some ice cubes to make a chilled low histamine smoothie.
The smoothie only contains 6 grams of protein, so for extra protein, you can add 2 tbsp of hemp seeds, hemp protein powder, rice protein flour, sunflower seeds, or pumpkin seeds. According to low histamine eats, these are the best low histamine protein powders that are a great addition to low histamine smoothies. Adding protein will also help to balance blood sugar levels.
When selecting protein sources for antihistamine smoothies, be careful about consuming the amino acid histidine in large amounts, as the body produces histamine from the amino acid histidine.
Health benefits and the nutritional profile of the mango smoothie
According to cronometer, this low histamine mango smoothie contains the following nutrients in reasonable amounts but is exceptionally high in vitamin A, C, and manganese.
- 314 calories
- 6 grams of protein
- 63 grams of carbohydrates
- 3 grams fat
- 7 grams fiber
It also contains the nutrients:
- vitamin A
- vitamin C
- vitamin D
- vitamin K
When you eat whole foods, you obtain a variety of health-promoting vitamins and minerals that work synergistically.
If you want to track your macronutrients and nutrient intake, cronometer is a great app to help you reach your health goals and determine what nutrients are lacking in your diet. You can search for a specific nutrient that you know you need more of, such as nutrients that help with the metabolism of histamine in the body!
The low histamine smoothie contains .52 mg (or 33 % of the recommended daily intake) of vitamin B2 (riboflavin), which is required for the body’s metabolism of histamine in the body by the MOA B gene. B2 is also a cofactor for the MTHFR gene and methylation pathway.
44 ug of folate, or 11 % of daily intake, is in this smoothie which is also required for the MTHFR gene. This post discusses the connection between MTHFR, poor methylation, and histamine intolerance.
This low histamine smoothie is also high in vitamin c, which is one of the best natural nutrients to help reduce histamine levels in allergy season. The release of histamine by mast cells can trigger histamine symptoms, and vitamin C helps to stabilize the mast cell.
Vitamin A is another crucial nutrient with anti-inflammatory properties. It is required for optimal immune health, especially the immune system that protects the epithelium that lines all outer surfaces of the body and most inner surfaces that acts as a front line of defense against pathogenic organisms.
When pathogens activate immune cells, histamine is released to combat the invaders and can cause histamine intolerance. Obtaining nutrients that support a healthy immune response, such as vitamins A, D, and C found in this low histamine smoothie, can help with symptoms of histamine intolerance.
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Low Histamine Mango Smoothie
- High speed blender
- 1 cup frozen mango
- ½ cup carrot
- 1 cup oat milk
- ½ tsp ground ginger
- 1 tsp honey
- Dice the carrot, then place all ingredients into a high speed blender to blend. Pour into a smoothie jar and enjoy!