There are so many low histamine smoothie recipes out there, and as of now, at least half the 50+ out there contain one or more high histamine ingredients. So after my experience healing a small ulcer and managing years of a spasming esophagus, I've listed out all the low histamine smoothie recipes I found out there, categorized by more general type + the ingredients listed below.
Whether due to an ulcer, a diet change, or mere preference, some people simply prefer a smoothie for one of their meals. There are definite digestive benefits to packing nutrients into a fruit-sweetened package, and one of them is that you can guarantee it will be fully blended and high in fiber - but the main benefit is knowing exactly what you're putting into your body.
Medical Disclaimer: as with everything on this site, this article is provided for information only. I strongly urge you to speak with your doctor or a licensed medical professional in order to assess whether or not you have histamine issues, and/or which foods cause a histamine release for you personally. Every body is different, and some people will tolerate different foods than you do. Please keep comments respectful.
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🧃 Low Histamine Smoothie Basics
Unfortunately but understandably, many people blindly trust the recipes out there on the internet as soon as they've been labelled low histamine by whomever happened to write them - myself included. Then they'll give them a try and then continue to have reactions and have no idea why.
It's for this reason that I'm a huge advocate of taking charge of your own health. Try your best to understand what's actually going on in your body rather than totally handing off your care to someone else.
Take the time to learn your own triggers and limits so that you can know as soon as you read an ingredients list whether you can tolerate that recipe. Then find sites whose recipes you trust & which largely match your dietary restrictions.
Even this list of low histamine smoothie recipes is only level-one vetted. I'm only showing you recipes containing low histamine ingredients, but most people will still have a few random ingredients they know trigger a reaction and will need to avoid regardless of histamine content.
I found that there are a lot of recipes which look quite similar, too. So for recipes with lots of ingredient overlap, I just picked the one whose directions were easiest to follow and/or site was easiest to navigate. A few of them were clearly written without a taste tester present; after giving the two carrots + one cup of kale + one apple recipe a sip, I decided to leave a few recipes off the list for taste reasons.
Since I assume you can tolerate water, I've left it off all the ingredients summaries. Also, in my in-depth searching I found a couple other smoothie roundups, which you can check out here and here. For the most part these recipes can also be categorized as antihistamine smoothies due to the addition of mast cell-supporting ingredients like ginger, mango, and turmeric.
Note that most of these smoothies will also freeze just fine for a make-ahead lunch that will have defrosted by the time you get to your lunch break. PS: these are the glass straws I use for all of my smoothie pictures!
🥤 Smoothie Making Tips
- Sometimes non-dairy milks can separate, especially homemade ones, so make sure to shake your container before measuring your milks (my tips for separated coconut milk also apply for most non-dairy milks).
- Unless you're a particular fan of room temperature smoothies, make sure you freeze your fruits or your milk before blending, or else you'll want to use or add ice.
- Strong flavors need to be balanced out by other strong flavors. So if you want to add any more bitter or potent herbs, you'll want to add a sweet or acidic agent to cover that up or complement it.
- Low histamine green smoothies are a great way to incorporate leafy greens into your diet, and almost all greens are low histamine. Another option is to add your favorite microgreens for a more potent nutrient punch without as much of the flavor. There are over a dozen fantastic microgreens to grow or buy.
🌿 Low Histamine Green Smoothies
Savory Green Smoothie
A very varied smoothie with a hint of sweetness and a kick of garlic, this one is for you if you're looking to drink your low histamine breakfast. Ingredients: zucchini, coconut milk, sea salt, carrot, ginger root, ground turmeric, garlic, sprouts, parsley, and basil
Antihistamine Green Smoothie
My very own recipe, this creation was formulated especially to stabilize your mast cells, in turn lessening histamine release through smoothie greens.
All the ingredients are low histamine or naturally antihistamine foods, and include: fresh ginger, oat milk, fresh basil, moringa powder, pure monk fruit powder, salt, organic apples, frozen organic blueberries, baby arugula, and pea sprouts (optional).
Blueberry Smoothie With Greens
This is a very simple low histamine smoothie with a bite of acidity but sweet overtones, thanks to the base of blueberries.
Ingredients: frozen blueberries, baby greens, coconut milk, collagen peptides (optional), and camu camu powder.
Creamy Iron-Rich Smoothie
This citrus-free Iron Rich Smoothie is vegan-friendly and perfect for moms, kiddos, and anyone else who tends towards iron-deficient anemia (like myself). I hope this also helps you kick that hemoglobin level up!
Ingredients: cherries, baby kale, macadamia nut butter, milk, moringa powder, maple syrup, fresh ginger, and pure monk fruit powder.
Golden Mango Moringa Smoothie
While moringa powder has a strong flavor, I manage to cover it up in this turmeric moringa smoothie, formulated to maximize inflammation-fighting power, packing even more of an antihistamine & anti-inflammatory punch with some ginger and sweet frozen mango.
Ingredients: mango, milk, macadamia nut butter, maple syrup, moringa powder, turmeric paste or turmeric powder, and ginger powder.
💪 Low Histamine Protein Shakes
Beet-Berry Protein Shake
This recipe would not be for me, as fresh beets taste too much like dirt for my liking, despite how much I adore their color. But for those looking seeking a low histamine smoothie with protein powder, this may be a good option.
Ingredients: milk of choice, frozen blueberries, fresh beets, pure honey, brown rice protein powder (optional), and ice.
Blueberry-Melon Protein Smoothie
Note that you can substitute a serving of rice or hemp protein for the collagen in this recipe, unless you already know you tolerate it. This smoothie honestly sounds divine, except that I'd steam the kale before using it in order to take the bite away and make it blend more easily.
The ingredients for this one are: blueberries, sugar kiss melon (or cantaloupe), Vita Coco Coconut Milk, kale, coconut butter, and 2 scoops of collagen peptides (optional).
Mango-Kale Smoothie With Protein
As with the recipes above, you can substitute a serving of rice or hemp protein for the collagen, unless you already know you tolerate it. This one is probably the sweetest low histamine protein shake on the list, with a nice balance of bitter kale, sweet mango, and spicy ginger.
Ingredients: collagen protein (optional), coconut oil or MCT oil, kale leaves, frozen mango, fresh ginger, turmeric powder, and unsweetened coconut milk.
Microgreens Protein Smoothie
For a nourishing, healthy smoothie with microgreens, this quick microgreen smoothie is vegan-friendly and perfect for moms, kiddos, and anyone else who could benefit from more nutrient-dense foods (that's everyone!).
Ingredients: microgreens (pick your favorite), fresh or frozen blackberries, apple, coconut milk, fresh mint leaves, maple syrup, and protein powder.
🥭 Low Histamine Fruit Smoothies
Creamy Mango Smoothie
This creamy mango smoothie is sweet & kid-friendly, and takes just 2 minutes to blend together. Plus, it’s an easy vegan low histamine drink that can be made year-round! Ingredients: mango, milk, and allulose or simple syrup.
Super Antihistamine Fruit Smoothie
This antihistamine smoothie makes use of several foods known to block the release of histamine or even to stabilize the mast cells (from which histamine is released).
The ingredients in it are: frozen cherries, frozen blueberries, apple, oat milk or water, fresh or frozen ginger, pea sprouts, moringa powder, turmeric, monk fruit powder, and salt.
Mango-Ginger Smoothie
This is my second-favorite low histamine smoothie on the list, and the mango definitely plays a huge role in that.
It provides the perfect sweet background for the bittersweet carrot and ginger with a bit of bite. Its ingredients include: frozen mango, carrot, oat milk, ground ginger, and honey.
Green Apple Smoothie
This vibrant green apple smoothie is artfully blended with nutrient-rich kale and creamy coconut milk, two of my favorite antihistamine powerhouses. Perfect as a kickstart to your morning or as a revitalizing midday snack, this smoothie is a balanced and nourishing choice for your well-being.
Ingredients: green apple, kale leaves (can be swapped for baby kale), grated ginger root, honey or maple syrup, coconut milk, and almond milk.
Creamy Cherry Smoothie
One of the few smoothies I found that include whole nuts & seeds (pecans, macadamias, and flax seeds), this blend is for those with a bent towards creamy sorbets.
The flavor is overall strong enough to cover even the flavor of a plant-based protein powder, so there's definitely something to that. The ingredients for this smoothie are: cherries, coconut milk, pecans, macadamias, flax seeds, stevia, and ginger.
Raspberry Mango Smoothie
This is one creamy, sweet way to indulge in fresh summer fruits, especially if you add coconut or macadamia nut milk to the mix. Try mixing it up with a dash of lavender simple syrup. The only ingredients you need are: raspberries, mango, milk of choice.
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