It’s a distinct smell. Not too sweet, but just enough. It brings back childhood memories of warm, soft, butter-laden treats… oh, to be able to eat a glorious slice of freshly baked banana bread once again.
Unfortunately, for most of us who have histamine issues, bananas – ripe or not – aren’t well tolerated.
Luckily, you can still enjoy the same texture and sweetness of a ‘nana loaf, using low histamine ingredients. Let me show you how!
Low Histamine Banana Bread Recipe: Nutrition Info
Rice flour offers a great, gluten-free alternative to normal wheat-based flours. It also acts like traditional flours in that it doesn’t require much more liquid, like coconut flour would. It's notable that histamine intolerance and gut health issues are related, which is why some may choose to reduce or eliminate gluten consumption.
Cream of tartar and baking soda are both on the ‘safe’ list for histamine intolerance sufferers, which simplifies the qualms of low-histamine baking.
Ground ginger is a particularly good ingredient for those with histamine intolerance, as it provides a strong kick of flavour while actually having antihistamine properties!
Coconut oil is a great source of healthy fats, especially for those wanting to increase dietary fat content. Additionally, coconut oil has antibacterial properties to, overall, contribute to healthier digestion and a balanced gut microbiome.
Raw, organic honey is often well tolerated by those who react to higher histamine foods, and also caries a broad nutrient profile and antibacterial properties. However, if you find that honey is reactive, you can try another form of sweetness, like black strap molasses, or maple syrup.
Sweet potato offers the same ‘gooey’ texture that the bananas would, as well as the mild sweet flavour of a dessert. Not to mention, sweet potatoes contribute to digestion by encouraging the pancreas to produce digestive enzymes.
Eggs, when fully cooked, are typically well tolerated for those with histamine intolerance (it’s raw eggs – specifically, raw egg whites, that cause a problem)! However, for those with an egg allergy or who are intolerant to eggs for non-histamine issues, flax ‘eggs’ are popular in vegan and eliminations diets. A flax ‘egg’ is an egg-free substitute which can be just as great a binder in a recipe like this as a real egg, and it will add moisture and texture to the loaf.
With the addition of alcohol free, pure vanilla extract and optional macadamia nuts (only for those who have tested and reintroduced macadamias), this loaf will not only be a satisfying treat, it won’t send your nose streaming, your eyes watering and a build up of any other undesirable symptoms you’d get if you had eaten a standard, traditionally made slice of banana loaf.
For an at-home way to discover your food intolerances and how to reintroduce tolerable foods, check out this DIY at-home test and guide to food reintroduction.
For leftovers, freeze the loaf in individual slices. Defrost a slice or two as you eat them, or pop them into the toaster for a slight variation and toasted flavour. Freezing anything that you don't want to eat fresh will keep histamine levels of your snack low, while reducing the pressures of meal prep!
Want more info on what foods you should and shouldn’t be eating, as well as tips and tricks like this to reduce your symptoms? Get my free guide to histamine intolerance by clicking below!
Low histamine faux banana bread recipe
Makes 10 slices
Calories per serving: 236
- 1 ½ cups rice flour
- ½ tsp cream of tartar
- ½ tsp baking soda
- 1 tsp ground ginger
- ¼ cup coconut oil, melted
- 1 cup mashed sweet potato
- ¼ cup raw honey
- 2 tsps alcohol free vanilla extract
- 2 eggs (or 2 tbsps flax seed meal mixed with 6 tbsp water and microwaved for 1 minute if you are vegan or intolerant to eggs)
- ½ cup chopped macadamia nuts (optional for those who have reintroduced macadamias)
- Prepare the sweet potato by boiling two medium-sized sweet potatoes with the skin on. Once cooked, allow to cool and peel the skin off before mashing thoroughly.
- In a mixing bowl combine the rice flour, cream of tartar, baking soda, and ground ginger. In a food processing bowl, mix the sweet potato, oil, honey, vanilla extract and flax seed/water mixture. Process until smooth and then add the dry ingredients. Remove from the food processor and add the macadamia nuts.
- Pour the batter into a well greased baking pan and bake at 350 degrees for 60 minutes or until a wooden skewer in the centre comes out clean. Cool for 15 minutes in the pan and then turn out onto a wire rack to allow to cool completely.
Want more low histamine dessert recipes? Check out my book "Heal with Sweets" for 60 nutritionist-approved dessert recipes.