This gut-friendly smoothie blends blueberries and mango for a naturally sweet flavor, while chia and hemp seeds add fiber and healthy fats. Using blanched almond butter instead of higher histamine nuts keeps it histamine-safe. Perfect for mornings when you want something quick, nourishing, and fresh-blended.

Ingredients Needed:

¾ cup frozen blueberries – freshly frozen at home if possible.
½ cup frozen mango – freshly frozen for best tolerance.
¾ cup dairy-free vanilla milk – almond, macadamia, or oat milk without gums or additives.
1–2 tbsp chia seeds – omega-rich and filling.
1–2 tbsp hemp seeds – for protein and healthy fats.
1 tbsp blanched almond butter – or macadamia butter.
1 scoop pure protein powder – low histamine option, like rice or hemp protein.

How To Make Low Histamine Blueberry Smoothie:

Blend: Add all ingredients to a high-speed blender. Blend until completely smooth.

Serve: Pour into a glass or bowl. Top with extra fresh fruit or seeds if desired.

Recipe Tips:

Use recently frozen fruit to avoid histamine build-up.
Check protein powder labels for additives or fermented ingredients.
If using fresh fruit instead of frozen, add ice cubes for thickness.
Drink immediately after blending to keep histamine levels low.

How to Store & Reheat:

Fridge: Not recommended — histamine can rise quickly.
Freezer: Not ideal for smoothies; blend fresh each time.

Nutrition Facts (per serving):

Calories: ~503
Sodium: ~110 mg
Protein: ~20 g
Fat: ~20 g
Carbs: ~58 g
Fibre: ~11 g
Sugar: ~33 g

FAQs:

1. Can I use fresh fruit instead of frozen?
Yes, but the smoothie will be thinner; add ice for thickness.

2. Are blueberries low histamine?
Yes, they’re generally well tolerated and anti-inflammatory.

3. Which nut butter is safest for low histamine?
Blanched almond butter or macadamia butter are good choices.

4. Can I make this smoothie ahead?
Best to drink immediately after blending to keep it histamine-safe.

5. What’s the best protein powder for low histamine?
Pure rice protein or hemp protein without additives.

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