Here is my master list of MCAS tolerated foods that are low in salicylates, oxalates, and histamine. This list is to be used as a reference if you are seeking a diet lower in histamine, oxalates, and salicylates. Only make drastic changes to your diet under your healthcare provider’s supervision.
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Table of Contents
Who is Betsy Leighton?
I’m a writer, blogger, and healer dedicated to helping individuals reconnect with their innate peace and wholeness by healing nervous system dysregulation. My personal experience with chronic illness called Mast Cell Activation Syndrome (MCAS) shapes my work, and my content offers tools to empower those with chronic illness to improve their well-being and take charge of their health.
I created the Sacred Self-Healing Method and am a trained and certified Safe and Sound Protocol provider, an author, blogger, and A Course in Miracles Teacher. I hold a Master of Divinity in Spiritual Counseling and am a trained spiritual mentor, with certificates in sound healing, aromatherapy, nutrition, and Sacred Deathcare. I offer a self-study certificate program in the Sacred Self-Healing Method, provide spiritual counseling and coaching, courses, and supported subscriptions for the Safe and Sound Protocol.
What is MCAS?
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. It can cause severe, disabling symptoms every day, including potentially fatal anaphylaxis.
The common triggers for MCAS are infections, toxic exposures including mold exposure and EMFs, trauma, concussions, and stress.
MCAS often occurs with other chronic conditions like Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS). Managing MCAS is challenging because many healthcare providers are unaware of it, and diagnostic tests can be unreliable. Treatments include antihistamines and mast cell stabilizers in the form of medications and supplements, along with avoiding triggers. Check out this post on managing MCAS.
The bucket theory
The bucket theory simplifies understanding symptom reactions with MCAS. Imagine your body as an empty bucket you don’t want to overflow. Reactions to various stimuli fill the histamine bucket at different rates, forming the total histamine level (how full your bucket is). More histamine means more symptoms. By managing triggers, reducing exposures, and taking medications and supplements, you can control your bucket’s level.
Know your typical symptom progression
Understanding your symptom progression during a flare is key to developing your rescue plan. This post discusses how to recognize symptom progression so you can be prepared to address them.
Get my free ebook, symptom log, and meal plan!
Want a tool to easily track your symptoms?
Why this list of MCAS tolerated foods?
The following list of foods is lower in carbs, lower in histamine and histamine-releasing foods, lower in oxalates, free of nightshades, grains, and gluten, and lower in salicylates. This is not an invitation to make drastic changes to your diet; rather, it is a reference guide. Please consult with your healthcare practitioner before changing your diet. Many foods that are not on this list can be anti-inflammatory, histamine-lowering, and part of a healthy diet. This list is meant for people looking for a concise list of foods lower in histamine, oxalates, and salicylates.
A word about limiting your diet
Do not limit your diet without first consulting with your healthcare practitioner. This list is intended only as a reference for MCAS-tolerant foods. Your individual constitution is unique to you, and you may not need to limit salicylates or oxalates at all. The healthiest diet for you will include the widest variety of foods that you can tolerate.
To learn more about the lower histamine Keto diet, click here!
What is histamine?
Histamine is an organic nitrogenous compound that plays a role in the immune response, acting as a local mediator of inflammation, itching, and other physiological functions, such as regulating gut activity and functioning as a neurotransmitter. It is produced from the amino acid L-histidine and stored in mast cells and basophils. When released, it causes symptoms such as increased capillary permeability, which allows white blood cells to reach infected tissues, as well as itchiness and flushing, and plays a role in allergic reactions and mast cell activation flaring.
What are salicylates?
Salicylates are a group of plant-derived chemicals found in many foods, medications like aspirin, and even cosmetics. While they have beneficial effects in most people, some individuals experience salicylate sensitivity or intolerance, with symptoms that can include skin issues such as hives, respiratory problems such as asthma or sinus inflammation, and gastrointestinal issues such as bloating, nausea, and diarrhea.
What are oxalates?
Oxalates are natural compounds in plants (like spinach, beets, nuts, and chocolate). They are also made by the body, which bind to minerals like calcium, potentially hindering absorption and forming crystals, most notably calcium oxalate kidney stones in susceptible individuals. However, they’re generally safe for most people in a balanced diet, but may need limiting with a history of kidney stones. For those prone to stones, reducing high-oxalate foods or pairing them with calcium-rich foods helps manage risk, as the body usually excretes excess oxalate through urine.
Low salicylate, oxalate, and histamine MCAS tolerated foods
Fruits
- Lemon (½ teaspoon. Okay for some people, but it can raise histamine levels.
- Lime (½ teaspoon. Okay for some people, but it can raise histamine levels.
- Mango
- Pear, peeled
- Pomegranate – limit due to oxalates
Vegetables
- Asparagus
- Brussels Sprouts
- Cabbage
- Celery
- Chives
- Leeks
- Lettuce (iceberg)
- Onion
- Rutabaga / Swede
Nuts and seeds
- Cashews – limit because they slow the degradation of histamine
- Pecans – limit due to oxalates
- Pumpkin Seeds
- Sunflower Seeds
Sweeteners
- Monkfruit – unknown salicylate levels, use sparingly
** I no longer use stevia because it has been shown to affect the liver, thyroid, and cholesterol levels negatively.
Seasonings
- Chives
- Cilantro / Fresh Coriander Leaves
- Cocoa – use sparingly due to oxalates
- Fennel
- Garlic
- Parsley – Flat Leaf (curly is high oxalate)
- Sea Salt
- Shallots
- Vanilla, pure, use sparingly due to oxalates
Fats
- Butter- Grass Fed
- Cold-pressed sunflower oil
- Ghee – Grass Fed
Grains/starches
- Cassava – Low to medium salicylate, limit due to oxalates and carbs
Meat/poultry/eggs
Meats should be pasture-raised and purchased frozen.
- Chicken
- Duck
- Eggs, if tolerated
- Goose
- Lamb
- Ostrich
- Quail
- Salmon
- Turkey
Dairy
- Butter, if tolerated
- Cream, if pasture-raised
- Ghee
Beverages
- Chamomile Tea
- Dandelion Root Tea
- Rooibos Tea
- Spring water
- Water
Check out these circadian health tools!
I’m an affiliate with Bon Charge, a company that makes tools for circadian health, and you can receive 15% off your order with my coupon code BETSYL.
Bon Charge offers tools such as yellow– and red-tone blue-blocking glasses, red light therapy devices, PEMF mats, infrared saunas, and EMF-blocking products.
Sign up for the SSP!
I’ve found the Safe and Sound Protocol (SSP) to be the most helpful bottom-up healing strategy if your nervous system has been overloaded with toxic exposures, including mold or non-native EMFs, chronic infections, concussions, stress, or trauma. The SSP is a passive listening therapy that helps heal nervous system dysregulation. Many people with MCAS and other chronic conditions have nervous system dysregulation stemming from infections, toxic exposures, concussions, and trauma. The SSP is an easy-to-use app that lets you listen to specially filtered music for 30 minutes each day as part of a 5-hour cycle. Studies show the SSP has a profound effect on mental health and chronic conditions. Here’s a short podcast describing the Safe and Sound Protocol.
You can sign up for the SSP here!
Heal your mind!
While the SSP is a bottom-up, somatic therapy for healing the nervous system, the Sacred Self-Healing Method I offer is a top-down nervous system-healing modality that focuses on cognition, attention, perception, and emotion, using the mind’s higher functions. The SSP and the Sacred Self-Healing Method complement each other and together produce lasting results. Here’s a short podcast on my self-healing practice.
I provide one-on-one in-person and remote chronic illness and caregiver coaching, as well as Sacred Self-Healing Sessions based on the Sacred Self-Healing Method, a proven, novel co-creative healing modality detailed in my Books.
Order my books!
Here’s a short podcast highlighting my five books.
My latest book, Living In The Light: Healing with Forgiveness, Sound, and Light, is all about the tools that have been most helpful for me to heal: forgiveness, sound, through nervous system retraining using the Safe and Sound Protocol, and light, through entraining my circadian rhythm with the energy of the sun. Living In The Light is available here!
Rocks and Roots chronicles my solo backpacking journey on the Superior Hiking Trail and my efforts to overcome nervous system dysregulation, gut dysbiosis, and Mast Cell Activation Syndrome symptoms to complete the 328-mile hike successfully.
The Sacred Self-Healing Method ebook is available here and in most ebook retailers!
The Sacred Self-Healing Workbook is available for purchase here!
Betsy’s first book, Sacred Self-Healing: Finding Peace Through Forgiveness, is available here
Companion Recordings
The companion audio recordings of chants, guided meditations, and sound healing demonstrations that accompany the Sacred Self-Healing Method are available for free on my YouTube channel here
What do you think?
I’d love to have your reply below!
Disclaimer
The preceding material does not constitute medical advice. This information is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, cure, or treatment.
