Eating with intent – antihistamines on a plate.

antihistamine and anti-inflammatory burdock root stir fry

I make no bones about the fact that I believe the key to moderating, managing, treating or “recovering” from histamine intolerance, mast cell activation and mastocytosis lies in the very thing many of us are afraid of.

Am I allowed to say the “F” word here? Ok, I’m going for it.


It’s the four letter word demonised (at some point) by pretty much every one of us on this nutty histamine rollercoaster.

But, you know the saying: “a poor workman blames his tools”?

I operate my body. For many years I worked from a faulty manual espousing a fat, chemical and colouring laden diet as being normal. I mean really, I used to drink cocktails with those disgusting day glo maraschino cherries. I now have plenty of information on how to feed myself right.

Ignorance was bliss for sure, but now I have no one to blame, or thank, but myself. Yes, I believe that genetics plays a part in illness, but research shows that what we put into our body, how we treat it, and the thoughts we think can switch those genes on or off. (For more I suggest reading up on epigenetics).

My diet isn’t even low histamine 2.0 at this point. I’m operating on some weird scientology-like thetan betan shmetan level of higher consciousness – at least that’s what I tell myself as I shlurp my third dark green potion of the day while some poor shlub scarfs down “organic” pizza at the next table. I do believe it though. I have found my salvation in food.

How? I eat with intention. I ask what every food does for my body, before putting it in there. And I’m not talking about some kind of unfocused “dark chocolate is good for you” (what about the sugar, soy, milk and “natural” flavours???) kind of way, but a hardcore decade long CNN/BBC (my former employers) style research effort. Luckily I’ve done most of the research for you. Check out my books for a ton of antihistamine, anti-inflammatory, high nutrient foods. Worried the recipes won’t be quite right for you? Most people use them as a springboard to get the juices flowing and to gain an understanding of how to eat with intent.

In the meantime, an example of how I eat.

I owe you (and myself) an apology though – I never wrote down the recipe. Was too busy scarfing it down while taking photos and wrangling my incredible buddy P’s two little ones. We had simultaneous shoots you see – my friend’s five year old takes great photos. Unfortunately she refused to sign the release for me to publish them. I told her she needs to get a new agent! But you’ll get the idea…


shaved burdock root – antihistamine and anti-inflammatory

ginger – as effective an H2 receptor antagonist as Zantac (ranitidine)

holy basil – as potent and anti-inflammatory as Diclofenac, mast cell degranulation inhibitor, as effective an H2 receptor antagonist as Zantac (ranitidine)

chili – anti-inflammatory, rich in mast cell stabilising quercetin and luteolin (but can cause local histamine release in the stomach) – avoid if sensitive to nightshades.

nigella sativa seeds – clear up nasal allergies better than a commonly prescribed steroid (H1 receptor antagonist) and kills gastric acid (H2 antagonist).

turmeric – many studies: anti-allergic, mast cell stabilising, anti-inflammatory, cancer preventative.

red onion: is one of the richest sources of histamine lowering quercetin.

garlic: anti-inflammatory, anti-bacterial, now being investigated as IBS treatment. Also has some mast cell stabilising properties.

bak choi: anti-inflammatory, high in cancer fighting beta carotene and folate.

nigella sativa oil

beef (you could easily use fish or go vegan though!)

It’s finally here! Man Food – a high nutrient book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. 

The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes and sign up to my mailing list for freebies. 

Please remember, even antihistamine and anti-inflammatory foods can hurt us, please always exercise caution and consult a medical practitioner before adding new foods. 


Check out these other Healing Histamine blog posts


Yasmina was an award-winning broadcast journalist with a decade of experience covering war zones for CNN and the BBC. She devoted her journalism skills to researching and writing about histamine. Click here to learn about her. Each post is carefully and fully referenced with the latest scientific research. Not sure where to start? Here’s a four week meal plan and overall Histamine Reset.

4 Week Histamine Reset

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