Foods for Mast Cell Activation Syndrome

If you’ve been reacting to foods, smells, supplements, or even your own environment—and no one can tell you why—there’s a chance you may be dealing with MCAS (Mast Cell Activation Syndrome).

It’s often misdiagnosed or dismissed entirely, but MCAS is very real—and increasingly common. In fact, many people start experiencing symptoms like food intolerances, itching, flushing, anxiety, fatigue, brain fog, or gut problems following:

• A viral infection

• Ongoing or intense stress

• Mould or environmental toxin exposure

• Or the mRNA COVID vaccine, due to the ongoing presence of spike protein, which has been shown to dysregulate mast cells and trigger long-term inflammatory responses (as discussed in my previous blog).

While medication is sometimes used to suppress symptoms, many people find far greater relief by calming the nervous system, supporting detox, and using food as medicine to stabilise mast cell activity.

Foods That Help Calm MCAS and Lower Histamine

While everyone’s triggers can vary, certain foods are widely known to soothe mast cells, reduce histamine load, and gently nourish the body during a flare.

Here are some helpful options to include regularly:

Low-Histamine, Anti-Inflammatory Vegetables

• Broccoli, cauliflower, courgette, asparagus, and carrots

• Fresh greens like romaine, rocket, and baby spinach (some may tolerate cooked spinach better)

• Cucumber and celery (hydrating and cooling)

These vegetables are generally low in histamine and rich in antioxidants that support detox and reduce inflammation.

Fresh Fruits (Low-Histamine and Antioxidant-Rich)

• Blueberries (mast cell-stabilising and high in quercetin)

• Apples (especially peeled and lightly stewed – soothing and high in flavonoids)

• Pears (cooling and gentle on the gut)

• Mangos (contain natural enzymes and low histamine)

Avoid overripe, fermented, or citrus fruits if you're sensitive.

Healthy Fats to Support Cell Membranes

• Cold-pressed olive oil (anti-inflammatory and gut-healing)

• Avocados (if tolerated—some with MCAS react to salicylates)

• Flaxseed and chia seeds (gentle fibre and omega-3s)

Fats help stabilise cell membranes, including mast cells, and reduce prostaglandin-driven inflammation.

Herbs and Natural Antihistamines

• Parsley (fresh, rich in vitamin C and a natural histamine reducer)

• Basil and thyme (contain mast cell-stabilising compounds)

• Ginger (supports circulation and reduces inflammation)

• Chamomile (soothing to the gut and nervous system)

Hydration and Gentle Healing Liquids

• Spring water with a pinch of sea salt and lemon (if tolerated)

• Nettle tea (natural antihistamine and kidney support)

• Fennel tea or chamomile (soothing to digestion and mast cells)

• Bone broth (if tolerated and histamine levels are kept low by freezing after cooking)

Foods to Be Cautious With (Common Triggers)

These are often high in histamine or can trigger mast cell degranulation in sensitive individuals:

• Aged cheeses, smoked meats, shellfish

• Fermented foods (sauerkraut, kombucha, yogurt)

• Vinegar, alcohol, leftovers (histamine rises with time)

• Tomatoes, spinach (especially raw), aubergine

• Chocolate, citrus fruits, green tea (histamine-liberators)

Final Thoughts

What you eat can either calm your system—or add fuel to the fire. In MCAS, lowering the histamine load, removing irritants, and bringing in mast cell-stabilising nutrients can be a huge part of recovery.

And remember: it’s not just about food. It’s also about the state your body is in when you eat. Calming the nervous system, healing the gut, and supporting detox pathways are all part of the deeper healing approach.

Need Help Calming the Storm?

If you’re stuck in a cycle of sensitivities, flares, and fear around food, let’s talk. I offer a free 20-minute discovery call to explore whether MCAS is at play in your symptoms—and how we can support your body to find calm again.

Everyone is a study of one. That’s why when I work with clients, I take an extensive history—looking at everything from birth and gut health to emotional stress and environmental triggers. From there, we create a tailored plan that meets your body where it’s at.

This deeper, personalised approach is often what finally transforms people’s lives—especially when nothing else has worked.

Click below to book your free call and take the first step toward feeling safe in your body again.