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Low Histamine Thermomix Recipes to Help Settle Coughs, Allergies and Inflammation

Simple meals that reduce irritation, support energy and give your body a break.

Start Here: Three Easy Low Histamine Thermomix Recipes


These recipes are designed for a gentle two to three week reset. They focus on fresh ingredients, quick cooking times and simple flavours that support digestion and reduce irritation.

I’ll keep adding to this collection over time so you can build a full rotating meal plan.


Low Histamine Mango Chia Pudding

Breakfast: Mango Chia Pudding

A light, soothing breakfast that is gentle on the stomach and easy to prepare in advance. Mango is usually well tolerated and chia seeds help support energy throughout the morning.






Lunch: Nourishing Greens and Rice Bowl


A simple, fresh bowl built from low histamine ingredients. You can adjust it daily based on what feels good for you.

If you want to prep ahead, cook and freeze the rice in small portions immediately.



Dinner: Gentle Red Lentil Soup

A calming, warming meal that is ideal for the first phase of a low histamine reset.

Serve fresh and freeze leftovers if needed.

Why These Recipes Work

Through my own experience and research, I found that the biggest key to reducing histamine load is freshness. Histamine rises in food the longer it sits, which is why the Thermomix is such a powerful tool for this style of eating. It allows you to:


  • cook fresh meals in minutes

  • avoid long simmering times

  • freeze portions immediately

  • control every ingredient

  • reduce irritation by keeping meals simple and clean


These recipes use ingredients that tend to be gentler during a reset, while still giving you variety and flavour.

What Is a Low Histamine Diet?

A low histamine diet is a short reset that reduces the foods most likely to trigger irritation or inflammation. People often try it when they experience symptoms such as:

  • a lingering cough

  • runny nose or congestion

  • headaches

  • hives or skin irritation

  • bloating or digestive discomfort

  • increased anxiety

  • feeling inflamed or puffy


When histamine levels build up faster than your body can break them down, these symptoms can appear suddenly and change from day to day. Reducing dietary histamine for a short period gives your system a chance to settle.

This is not a permanent diet. It is a temporary circuit breaker that helps you understand what your body is reacting to.

Foods I Focus On During a Reset

Supportive foods include:

  1. fresh vegetables except tomato, eggplant, spinach and pumpkin

  2. fresh meats and fish cooked immediately or frozen straight away

  3. gluten free grains in moderation

  4. coconut, oat or rice milk

  5. fruits like apples, pears, grapes, mango and melon

  6. garlic, ginger and fresh herbs


Foods I temporarily avoid include:

  • leftovers

  • cured meats

  • aged cheese and fermented foods

  • tomatoes and anything pickled

  • soy based sauces

  • vinegar based products

  • alcohol

  • citrus and berries

  • chocolate

  • anything that has been sitting around for a while


Once symptoms settle, foods can be slowly added back in to find your personal balance.

How Long to Follow the Plan

Most people explore low histamine Thermomix recipes for three weeks. This gives your body enough time to settle and allows you to clearly see changes. After that you can begin reintroducing foods slowly to work out your personal tolerance level.

If you want a step by step guide for reintroduction, I can create a follow up blog post that explains how to do it safely and gently.

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