low histamine smoothie recipe blueberry beet

Low Histamine Beet and Berry Smoothie Recipe

What part of the body do you eat with?

If you said your mouth, you’re not wrong… technically. The truth is, we mostly ‘eat’ with our eyes first!

Think about it, you know I’m right. When we look at beautiful food, our mind automatically says it's going to be delicious, and we want to eat it.

Unfortunately, with histamine intolerance, you might have lost that ability to eat crazy and beautiful creations, for fear of being pushed into a downward spiral of discomfort, itching and feeling just yucky.

But, here’s an opportunity to eat with your eyes… with no histamine in sight.

...presenting the low histamine, beautiful beet and berry smoothie recipe!

Low Histamine Beet and Berry Smoothie Recipe: Nutrition Info

Beets have amazing health properties. Not only are they super low in calories, they are packed full of great nutrients. Some of these nutrients include vitamins and minerals, but the more fascinating ones are called antioxidants. These antioxidants help to mop up harmful compounds, known as free radicals, that are produced in the body - and, when you are living with a higher than normal histamine load, their production may be increased. This reason makes it essential for histamine intolerance sufferers bump up antioxidant intake; but I’m sure you won’t complain too much about it when you add this deliciously healthy smoothie to your diet.

By adding blueberries - which you can use fresh or frozen in this recipe, for an even richer smoothie consistency - you’re packing an even bigger nutrient punch. More antioxidants from those lovely dark skins, they too contain a good dose of vitamin C (histamine lowering, just by the way!), and a variety of other essential nutrients.

Use a milk of your choice, depending on your personalized dietary considerations - for example, those wanting to increase their fat intake or make a more filling smoothie may opt for coconut milk, while those wanting something lower calorie or lighter might use oat milk, for example. Any milk will do and provides a delicious, personalized base for your smoothie to fit your goals and lifestyle.

Optionally, you can add a tablespoon or two of a low histamine, natural protein powder to balance out the macronutrients in the smoothie and make it more of a meal.

Lastly, the little bit of raw, organic honey - in those who tolerate it - can add just a touch of sweetness, bringing together a delectable yet healthy smoothie that’s low in histamine. Can’t tolerate honey? Try alternatives such as maple syrup or agave syrup, which has been shown to have a low histamine effect; just watch the sugar content here, as it’s high in fructose!

Want to know more about the best foods for histamine intolerance and get insider tips for improving histamine symptoms! Click below for a comprehensive histamine intolerance foods list and guide to improving histamine intolerance!

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Low Histamine Beet and Berry Smoothie Recipe

Makes 1 serving

Calories: 266 (Carbohydrate: 52g; Protein: 8g; Fat: 5g)

Note: calories have been calculated without the protein powder


  • ½ cup milk of your choice (pure almond milk in those that tolerate almonds, UHT milk, oat milk, coconut milk, etc. My fav is coconut for healthy fats + flavor)
  • ½ cup of filtered water
  • 1 cup frozen blueberries
  • 8 oz peeled and diced fresh beets
  • 1 tsp raw, pure honey (OR sweetener of your choice such as maple syrup)
  • 2 tbsps natural, brown rice protein powder (Optional)
  • 2-4 blocks of ice



Place all of the ingredients into a high speed blender and mix on high until you reach the desired smoothie consistency.

Note: if you do not have a high speed blender, omit the blocks of ice and steam the beet chunks for a few minutes to soften for easier blending.

Serve immediately!

Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes!

Get the Cookbook!

Put your health in nature's hands.

Anita Tee, Nutritional Scientist

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