low histamine sweet potato recipe histamine intolerance

Low Histamine Sweet Potato Mash Recipe

Ready to try the best sweet potato recipe for histamine intolerance?

Sweet potatoes and histamine intolerance make as great of a duo as Bonnie and Clyde.

If you're looking for a low histamine recipe that's also going to kick-start your pancreas, improve digestive processes and keep you free of allergy-like symptoms, this low histamine sweet potato recipe has you covered!

Low Histamine Sweet Potato Recipe: Nutrition

All of the ingredients I've used here have been selected very carefully to sooth your symptoms, improve gut health and keep your histamine intolerance as far away from impacting your life as possible!

Let's discuss why I've chosen these ingredients and, how they can benefit your health!

Sweet potato: Sweet potatoes are always an excellent choice when looking for a histamine intolerance recipe, as they are naturally low in histamine (1). Additionally, they encourage the release of pancreatic enzymes to boost digestive power and relieve intestinal distress, a common symptom amongst those with histamine intolerance.

Himalayan salt: The unprocessed, Himalayan salt I use in this recipe is low in histamine as well, making it an excellent addition to any kitchen and recipe (1). It's also way better to use unprocessed salt compared to salts which contained additives and colourants that may unknowingly irritate your intolerance.

Coconut cream and (optional) coconut oil: Although coconut is not an antihistamine, it is considered ‘neutral’, as it does not irritate any gut issues or promote histamine release – it’s just a ‘safe’ choice all around for those looking to steer clear of histamine, as well as any gut irritants, such as dairy (2). Just be sure that, specifically with the coconut cream, you're making sure you use a pure and organic product. Many coconut creams will contain colorants and stabilizers - so, be sure to check the ingredients on this one!

Grass-fed butter: While dairy can be a major irritant for those with histamine intolerance symptoms or gut distress, grass-fed, antibiotics and hormone-free butter has actually been shown to have the opposite effect (3). Cutting out all dairy products for at least 30 days is highly recommended when focusing on a low-histamine diet in order to maximize symptom relief. However, if you reintroduce clean butter and do not experience any digestive and/or histamine upsets, butter is an excellent source of fat to add back in to your diet (3). You can also feel free to try clarified butter or ghee, which has a very low risk of producing a reaction!

Fresh ingredients: Lastly, due to histamine-producing organisms in plants and animals, the longer something ‘sits’, the more histamine it will naturally produce (4). Therefore, freshness is key when it comes to a low-histamine diet (4). With this in mind, fresh herbs and spices are essential when cooking to add flavour and zest! Instead of adding dried herbs and spices, try adding fresh ones! In this recipe, aim for fresh rosemary to achieve maximum benefits!

If you're still unsure of what foods are going to benefit you the most during your histamine intolerant journey, get my free histamine intolerance food list that will give you the whole breakdown on what you should and shouldn't be eating.

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Low Histamine Sweet Potato Mash Recipe

Ingredients (makes 4 servings or 8 side servings)

  • 4 large sweet potatoes
  • ½ cup coconut cream
  • ¼ cup coconut oil or grass-fed butter
  • 1 tbsp. Himalayan sea salt
  • Fresh rosemary


  1. Place rack in centre of oven and preheat to 400°F.
  2. Puncture the sweet potatoes with a fork for even cooking and place on aluminium-lined baking sheet on middle rack.
  3. Bake sweet potatoes for 40 minutes or until soft, and set aside once cooked.
  4. Place the coconut cream, coconut oil/butter and sea salt in a bowl. Mix them together until creamy.
  5. Once cooled, remove the skin from sweet potatoes and add them to the coconut, butter and salt mixture. Mash all of these ingredients together until the desired consistency is reached. (If you like them really creamy, you can even use an electric whisk to whip them!)
  6. Top with fresh rosemary and serve!

Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious histamine intolerance recipes!

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Put your health in nature's hands.
Anita Tee, Nutritional Scientist

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