More Spoons Nutrition

Tag: MCAS

  • Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Fall is here — the season of cozy sweaters, golden leaves, and the unmistakable scent of cinnamon and pumpkin wafting from the kitchen. Comfort foods take center stage this time of year, but if you’re living with a chronic condition like MCAS (mast cell activation syndrome), POTS (postural orthostatic tachycardia syndrome), hypermobile Ehlers‑Danlos syndrome (hEDS), or autoimmune and rheumatological conditions, your food choices carry even greater weight.

    One nutrient rises above the rest when it comes to supporting healing, energy, and resilience: protein.

    🌟 Why Protein Deserves the Spotlight

    For many people, “protein” is just a buzzword from the fitness world. But for those managing complex chronic disease, protein isn’t about bodybuilding — it’s about function, repair, and quality of life.

    1. Muscle strength & stability
       Chronic conditions like hEDS and POTS can lead to muscle weakness and joint instability. Protein provides amino acids that support muscle protein synthesis and prevent muscle breakdown — key for maintaining stability and mobility. Evidence from a large systematic review/meta‑analysis shows that increasing daily protein ingestion enhances gains in lean body mass and muscle strength, especially when combined with resistance exercise1.
    2. Immune regulation
       Autoimmune and inflammatory conditions often involve an overactive immune system. Adequate protein intake is linked with better immune cell function, including T‑cells and antibodies. In fact, protein deficiency is one of the fastest ways to compromise immunity. A broad review of macronutrient (including protein / amino acid) impacts on immunity confirms that adequate dietary protein is fundamental for modulating inflammatory responses and supporting immune cell health2,3.
    3. Tissue repair & connective tissue support
      Connective tissue (like collagen) relies on amino acids such as glycine, proline, and lysine. Increasing dietary protein provides the raw materials for tissue healing and collagen formation, which is critical in hEDS and inflammatory joint disease. A review looking at “Food Proteins as Functional Ingredients” discusses how different protein sources and bioactive peptides support chronic disease management, inflammation, and tissue health4. Also, in the context of hEDS/hypermobility spectrum disorders, nutritional reviews highlight that pain, joint instability, soft tissue injury are key features and that ensuring good protein intake (among other nutrients) may help support soft tissue repair5.
    4. Energy balance & blood sugar control
       Protein slows digestion and blunts blood sugar spikes, which helps reduce “energy crashes.” For people with POTS, keeping blood sugar stable can minimize dizziness and fatigue. While there is less direct systematic review evidence in POTS populations for protein specifically, the general chronic disease literature indicates that protein‐rich foods (especially with balanced micronutrients) help with glycemic control and satiety, supporting steadier energy levels. Reviews on food proteins and diet patterns show these effects in chronic inflammatory and metabolic disease settings4.
    5. Micronutrient synergy
      Protein‑rich foods are also sources of iron, zinc, magnesium, and B vitamins — all of which are frequently low in chronic illness. These nutrients support oxygen transport, inflammation control, and nervous system function. A review on nutrition and immune system function emphasizes the interaction between macronutrients (including protein) and micronutrients in regulating immune and inflammatory processes7.

    Putting It Together for MCAS, POTS, hEDS & Autoimmune Conditions

    • There’s emerging work exploring the nutritional implications in dysautonomia and hypermobility syndromes (hEDS/HSD), which often overlap with POTS and MCAS in symptom burden. Dietary strategies are suggested to help manage gastrointestinal issues, connective tissue injuries, fatigue, and inflammation in these populations8.
    • A review of EDS, POTS, and MCAS finds that while evidence for shared mechanistic pathways is still limited, many people with these conditions report symptoms and complications (pain, tissue injury, immune dysregulation) that could theoretically benefit from improved protein intake as part of a holistic nutrition plan9.

    🍁 A Nourishing Fall Recipe: Pumpkin Protein Spice Loaf

    To make this actionable, let’s take the season’s favorite ingredient — pumpkin — and turn it into a nourishing, protein-rich treat. This loaf is moist, comforting, and filled with fall flavors, but also balanced in carbs, fats, and protein to help smooth out blood sugar and energy levels.

    This Pumpkin Protein Spice Loaf is:

    • Adaptable for gluten-free or dairy-free needs
    • Lower in sugar than traditional pumpkin breads
      Packed with warming spices that support digestion and comfort
    • Boosted with plant-based protein for stability and satiety

    Version 1: Einkorn + Protein Boost

    • 1 cup pumpkin puree
    • 3 flax eggs (or eggs if preferred)
    • Âź cup pure maple syrup (down from ⅓ cup)
    • 2 tsp vanilla extract
    • 2 ½ cups einkorn all-purpose flour (instead of almond flour)
    • 2 scoops Sprout Living protein powder (~30g, replaces ½ cup oat flour)
    • Âź cup oat flour (instead of ½ cup)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips (down from ½ cup) + 2 Tbsp for topping

    Version 2: Almond + Oat + Protein Blend

    • 1 cup pumpkin puree
    • 3 flax eggs
    • Âź cup pure maple syrup
    • 2 tsp vanilla extract
    • 1 ½ cups almond flour (instead of 2 ½ cups)
    • 1 cup oat flour (instead of ½ cup)
    • 2 scoops Sprout Living protein powder (~30g, added)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips + 2 Tbsp for topping

    Instructions 

    1. Preheat the oven to 350 degrees F. Line an 8 ½ x 4 ½ inch loaf pan with parchment paper. Spray the pan with nonstick cooking spray to prevent sticking. Set aside.

    2. In a large bowl, whisk together the pumpkin puree, eggs, pure maple syrup and vanilla extract until well combined. Add in the almond flour or Einkorn flour, oat flour, cinnamon, ginger, nutmeg, allspice/cloves, baking soda, and salt. Use a wooden spoon to combine until no lumps remain. Fold in ½ cup chocolate chips.

    Notes

    • You can use your own protein powder in this recipe. A whey-based protein powder is better for moisture retention than a seed-based powder like I use. As a general rule, don’t replace more than  ⅓ to Âź of the flour in the recipe with protein powder.

    🥄 Practical Tips for Boosting Protein in Everyday Fall Meals

    • Pumpkin spice smoothie: Blend pumpkin puree, unsweetened almond milk, a scoop of Sprout Living protein, cinnamon, and a date for natural sweetness.
    • Savory pumpkin soup: Stir in a can of white beans or lentils for protein and creaminess.
    • Apple + almond butter: A classic fall snack with fiber, healthy fats, and protein.
    • Chili with beans + quinoa: A warming dinner that’s hearty and protein-packed.
    • Greek yogurt with baked apples: Protein-rich base with seasonal fruit and spice.

    🧡 Final Thoughts

    Managing complex chronic illness is a daily balancing act. While there’s no single food or recipe that can erase symptoms, protein plays a foundational role in strengthening your body, calming inflammation, and fueling healing.

    This fall, let your kitchen be a place of both comfort and nourishment. Enjoy the cozy flavors of pumpkin and spice, while also giving your body the protein it needs to thrive through the season.

    Citations: 

    1. Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922
    2. Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022;9:1082500. Published 2022 Dec 8. doi:10.3389/fnut.2022.1082500
    3. Tourkochristou E, Triantos C, Mouzaki A. The Influence of Nutritional Factors on Immunological Outcomes. Front Immunol. 2021;12:665968. Published 2021 May 31. doi:10.3389/fimmu.2021.665968
    4. Shahnaz T, Fawole AO, Adeyanju AA, Onuh JO. Food Proteins as Functional Ingredients in the Management of Chronic Diseases: A Concise Review. Nutrients. 2024;16(14):2323. Published 2024 Jul 19. doi:10.3390/nu16142323
    5. Kohn A. Nutritional considerations for hypermobile Ehlers-Danlos syndrome. Pract Gastroenterol. 2024;48(6). https://practicalgastro.com/2024/06/17/nutritional-considerations-for-hypermobile-ehlers-danlos-syndrome/
    6. Castro S, TomĂŠ A, Granja C, Macedo A, Binnie A. High vs low protein intake in chronic critical illness: A systematic review and meta-analysis. Clin Nutr ESPEN. 2025;65:249-255. doi:10.1016/j.clnesp.2024.12.003
    7. Calder PC, Bosco N, Bourdet-Sicard R, et al. Nutrients and the immune system: An overview. Adv Food Nutr Res. 2023;104:1-30. doi:10.1016/bs.afnr.2023.04.003
    8. Do T, Diamond S, Green C, Warren M. Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes. Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1
    9. Kucharik AH, Chang C. The Relationship Between Hypermobile Ehlers-Danlos Syndrome (hEDS), Postural Orthostatic Tachycardia Syndrome (POTS), and Mast Cell Activation Syndrome (MCAS). Clin Rev Allergy Immunol. 2020;58(3):273-297. doi:10.1007/s12016-019-08755-8

    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Questions?

    Send Me a Message

    In order for your message to be secure, you must use the link. Please do not send messages directly to the email. That is not secure on its own. Thank you!

  • Low Histamine Coffee Alternatives That Actually Taste Good

    Low Histamine Coffee Alternatives That Actually Taste Good

    If you’ve recently started a low histamine diet, you might be mourning your morning cup of coffee—and I get it. Coffee isn’t just a ritual; it’s a moment of calm (or a much-needed jolt) in a busy day. Unfortunately, coffee is a common histamine trigger—not just because of the caffeine, but also due to the roasting and storage process, which can raise histamine levels.

    The good news? There are plenty of delicious, energizing, and comforting alternatives that can help fill the coffee-shaped hole in your routine—without the histamine backlash.

    ☕ Why Coffee Can Be a Problem

    While caffeine itself isn’t always the issue, coffee beans are often fermented, roasted, and stored in ways that encourage histamine buildup. For those with histamine intolerance, this can lead to symptoms like headaches, anxiety, digestive issues, and flushing—not exactly the kind of wake-up call you’re looking for.

    Herbal Teas: Cozy Without the Crash

    Many herbal teas are naturally caffeine-free and low in histamine, making them a great starting point. Some favorites include:

    • Rooibos tea – Naturally sweet and full of antioxidants, rooibos is smooth and satisfying, especially with a splash of coconut milk.
    • Chamomile tea – Known for its calming properties, chamomile can ease anxiety and support better sleep. (Heads up: if you have ragweed allergies, it might be best to skip this one.)
    • Ginger tea – Fresh ginger steeped in hot water makes a zippy, anti-inflammatory drink that also supports digestion.
    • Peppermint tea – Cooling and refreshing, peppermint is soothing for the gut and can be a great mid-morning pick-me-up.

    Latte-Style Drinks: Warm, Creamy, and Comforting

    Looking for something a little richer? Try these coffee-free “lattes”:

    • Golden turmeric latte – Made with coconut or almond milk, fresh turmeric, and ginger. Naturally anti-inflammatory and deeply comforting.
    • Carob latte – Carob is a naturally sweet, caffeine-free alternative to cocoa. Warm it with your favorite non-dairy milk for a treat that feels indulgent but won’t spike your histamine levels.
    • Cinnamon-vanilla “steamer” – Heat up some coconut milk with cinnamon and vanilla extract for a cozy, sweet beverage that satisfies cravings.

    Cold Drinks for a Refreshing Boost

    If you’re more of an iced coffee fan, don’t worry—there are cold options too!

    • Cucumber-mint water – Crisp, cooling, and super hydrating.
    • DIY electrolyte drink – Mix coconut water with a pinch of salt and a squeeze of lemon or lime (if tolerated).
    • Iced rooibos “latte” – Brew rooibos tea, chill it, and pour over ice with a splash of coconut milk. Delicious and refreshing!

    Caution: Grain-Based Coffee Substitutes

    Some popular coffee alternatives like dandelion root, chicory, and barley-based drinks (Dandy Blend, Pero) may be too risky for those with histamine intolerance, especially if they’re roasted or fermented. However, some people do tolerate them in small amounts—just go slow and listen to your body.

    The Bottom Line:
    Letting go of coffee doesn’t mean giving up the ritual or the comfort of a warm (or iced) drink in your day. With a little creativity and some histamine-friendly swaps, you can still enjoy delicious beverages that support your health and give you that cozy, grounded feeling—without the symptoms.

    Want help navigating the low histamine diet? Send us a secure message below. We offer nutrition consultations in New Mexico and Oregon, covered by insurance.

    Send Us a Message

    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing, nutrition  or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

  • Low Histamine Dinner Ideas: Quinoa and Kale Edition

    Low Histamine Dinner Ideas: Quinoa and Kale Edition

    Nutritional Powerhouses in Low Histamine Recipes: Kale, Quinoa & Beets

    When creating low histamine meals, it’s important to choose ingredients that not only support symptom management but also offer a rich variety of nutrients. Kale, quinoa, and beets are three powerhouse foods that fit the bill beautifully.

    Kale is packed with antioxidants, vitamin K, and calcium—making it a great choice for bone health and inflammation support. Quinoa provides a complete source of plant-based protein, along with fiber, iron, and magnesium to help stabilize energy levels and support digestion. Beets bring natural sweetness and a boost of folate, potassium, and nitrates that may support circulation and overall cardiovascular health.

    Together, these ingredients form a nourishing foundation for low histamine dinners that are as satisfying as they are supportive.

    Quinoa Kale Bowl with Edamame & Roasted Beets

    • Quinoa, steamed kale, roasted beets, edamame, olive oil, lemon juice, and herbs

    Ingredients

    • ½ cup quinoa (uncooked)
    • 1 cup edamame (cooked)
    • 1 small beet, roasted and sliced
    • 1 cup kale, steamed
    • 1 tbsp olive oil
    • Squeeze of lemon (if tolerated) or apple cider vinegar
    • Salt, garlic powder, and herbs (like parsley or basil)

    Instructions

    1. Cook quinoa as per package directions.
    2. Roast beets at 400°F for 30–35 min.
    3. Steam kale for 2–3 minutes until wilted.
    4. Combine quinoa, kale, beets, and edamame in a bowl.
    5. Drizzle olive oil and lemon juice or vinegar, season, and toss.

    Warm Lentil & Roasted Veggie Salad

    • Cooked green lentils, roasted carrots, beets, and broccoli over salad greens with tahini dressing

    Ingredients

    • ž cup cooked green lentils
    • 1 cup roasted veggies (e.g., carrots, beets, broccoli)
    • 1 cup salad greens
    • 1 tbsp olive oil
    • 1 tbsp tahini
    • Pinch of cumin, garlic powder, salt

    Instructions

    1. Roast veggies at 400°F for 25–30 min with olive oil and seasoning.
    2. Warm lentils if desired.
    3. Whisk tahini with olive oil, splash of water, and seasonings to make dressing.
    4. Toss all together over salad greens and serve warm.

    Chickpea & Kale Patties with Steamed Green Beans

    • Baked patties (chickpeas, kale, oat flour, spices), served with green beans and a side of mashed cauliflower

    Ingredients

    • ž cup cooked chickpeas
    • ½ cup kale, finely chopped
    • 2 tbsp oat flour
    • 1 tbsp olive oil
    • Garlic powder, onion powder, parsley
    • 1 cup green beans

    Instructions

    1. Mash chickpeas and mix with kale, flour, olive oil, and seasonings.
    2. Form small patties and bake at 375°F for 20 min, flipping halfway.
    3. Steam green beans and serve on the side.

    Stir-Fried Quinoa with Edamame, Kale & Spices

    • Quinoa stir-fried with kale, green beans, and edamame; seasoned with turmeric, cumin, and garlic

    Ingredients

    • ½ cup cooked quinoa
    • 1 cup kale, chopped
    • ž cup edamame
    • 1 tbsp olive oil
    • Âź tsp turmeric, Âź tsp garlic powder, pinch of cumin
    • Salt to taste

    Instructions

    1. In a pan, heat olive oil and sauté kale and edamame for 2–3 min.
    2. Add quinoa and spices, stir-fry together until heated through.
    3. Serve warm as a hearty protein-packed bowl.

    Chickpea Salad Lettuce Wraps with Yogurt Dip

    • Mashed chickpeas with herbs, olive oil, and lemon served in lettuce cups with a side of vegan yogurt dip

    Ingredients

    • ž cup mashed cooked chickpeas
    • 1 tbsp olive oil
    • Chopped parsley, garlic powder, salt
    • 4–6 large lettuce leaves (for wraps)
    • Âź cup vegan yogurt (plain)
    • Optional: grated cucumber or herbs for dip

    Instructions

    1. Mash chickpeas with olive oil, parsley, garlic powder, and a pinch of salt.
    2. Spoon into lettuce leaves to form wraps.
    3. Stir herbs or cucumber into yogurt for a refreshing dip.

    Cauliflower Lentil Curry (no tomatoes)

    • Lentils, cauliflower, kale, and coconut milk in a mild curry over brown rice

    Ingredients

    • ž cup cooked green lentils
    • 1 cup cauliflower florets
    • ½ cup chopped kale
    • ½ cup coconut milk
    • 1 tsp turmeric, ½ tsp cumin, ½ tsp garlic powder
    • Salt to taste
    • ½ cup cooked brown rice

    Instructions

    1. Steam cauliflower and kale until tender.
    2. In a pan, combine coconut milk, spices, and lentils. Simmer 5–7 min.
    3. Add cauliflower and kale, stir, and simmer another 2–3 min.
    4. Serve over brown rice.

    Want help navigating the low histamine diet? Send us a secure message to learn more about nutrition consultations with More Spoons Nutrition. We currently conduct virtual visits in Oregon and New Mexico, covered by insurance!

    Send Us a Message

    Medical disclaimer:

    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

  • Low Histamine Snack Ideas

    Low Histamine Snack Ideas

    Finding satisfying snacks can be tricky when you’re navigating a low-histamine diet—especially when hunger strikes and you’re short on time. Whether you’re managing histamine intolerance, mast cell activation syndrome (MCAS), or just experimenting to see if lower histamine eating helps you feel better, having safe, go-to snack ideas can make a big difference. In this post, we’re sharing simple, nourishing low-histamine snack options to keep you fueled without the flare-ups.

    Fresh or Freeze-Friendly Low-Histamine Snacks (High-Protein)

    Steamed Edamame with Sea Salt

    • ~17g protein per cup
    • Eat fresh after steaming; don’t store in fridge long-term

    Hemp Seed Yogurt Bowl (Fresh Only)

    • ½ cup plain vegan yogurt + 2 tbsp hemp seeds + blueberries
    • ~10–12g protein
    • Eat right after preparing (vegan yogurt can build histamine if left out)

    Pumpkin Seeds or Sunflower Seeds (Raw or Dry-Roasted)

    • ~9g protein per Âź cup
    • Great shelf-stable, no prep required

    Tofu Bites – Cooked Fresh or Reheated from Frozen

    • Lightly pan-fried or air-fried tofu cubes
    • Season with turmeric + garlic
    • Freeze in single-serve bags after cooking

    Lentil or Chickpea Patties – Frozen Then Reheated

    • Make with fresh-cooked lentils/chickpeas, herbs, oat flour
    • Bake and freeze individually, reheat in skillet or toaster oven

    Homemade Quinoa & Seed Energy Bites (Freezer-Friendly)

    • Mix cooked quinoa, seed butter (sunflower/hemp), small amount of maple syrup
    • Freeze in balls and pull one out at a time

    Lighter Fresh Snacks (Pair with seeds or protein boosters)

    • Cucumber, Carrot or Bell Pepper Slices + Tahini or Yogurt Dip
    • Fresh Fruit (Blueberries, Cherries, Pears, Apples) – Low-histamine options
    • Sweet Potato Toasts (Made Fresh)
      • Thinly sliced, baked, topped with avocado or tahini

    Lentil or Chickpea Patties (Freezer-Friendly)

    Ingredients

    • ž cup cooked lentils or chickpeas
    • Âź cup oat flour
    • 1 tbsp olive oil
    • 2 tbsp chopped kale or herbs (parsley, dill)
    • Âź tsp cumin, garlic powder, and salt

    Instructions

    1. Mash lentils or chickpeas in a bowl.
    2. Mix in oat flour, olive oil, herbs, and spices.
    3. Form into small patties (2–3 inches wide).
    4. Bake at 375°F (190°C) for 20 min, flipping halfway.
    5. Let cool, then freeze between parchment layers.
    6. Reheat in a pan, oven, or toaster oven from frozen.

    Freezer Win: Hold their shape and texture well!

    Quinoa & Seed Energy Bites (No Nuts, No Fridge Needed if Frozen)

    Ingredients

    • ½ cup cooked quinoa (cooled)
    • 2 tbsp sunflower seed butter or tahini
    • 1 tbsp hemp seeds
    • 1 tbsp maple syrup (optional)
    • Pinch of salt and cinnamon

    Instructions

    1. Mix all ingredients in a bowl.
    2. Roll into small balls (about 1 tbsp each).
    3. Freeze on a baking sheet, then store in a container.
    4. Eat straight from freezer or let thaw for 5 minutes.

    Best chilled or frozen for firmness and freshness.

    Want help from our registered dietitian in navigating the low histamine diet? We offer consultations in Washington, Oregon, New York and New Mexico, covered by insurance. Send us a secure message to find out more.

    Get in Touch

    Medical disclaimer:

    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing, nutrition, or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.