low histamine sweet potato recipe histamine intolerance

Low Histamine Sweet Potato Mash Recipe

Are you 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.

They're low histamine, taste amazing and actually have loads of nutritional benefits.

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 histamine intolerance 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) and super satisfying when it comes to taste and texture.

Additionally, sweet potatoes encourage the release of pancreatic enzymes to boost digestive power and relieve intestinal distress, a common symptom amongst those with histamine intolerance. Note, these are not the same as diamine oxidase enzymes which actually degrade histamine and reduce histamine levels to produce overall histamine symptom reduction (digestive or not!).

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.

Salt is often demonized but getting adequate salt levels is important for essentially every function of the human body. The reason for this is because adenosine triphosphate (ATP) - the energy currency of the body - is created using a sodium potassium pump. Having sufficient levels of sodium is highly important for this. In fact, having a balanced ratio of sodium and potassium is actually more important than simply the amount of sodium you consume itself. The key is in the ratio!

Coconut cream and (optional) coconut oil: Coconut is considered histamine neutral, as it does not irritate any gut issues or promote histamine release – it’s a safe all-around choice 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. The diet we work with initially irritates all common irritants, not necessarily because they are high in histamine themselves, but because many individuals experience cross-sensitivities which keeps them in a symptomatic state despite eliminating many or even most of the foods they are sensitive to.

For example, if you have a gluten sensitivity alongside histamine intolerance, but you only eliminate high histamine foods, then you may still be experiencing symptoms without knowing why. If you simply stop your low histamine diet thinking it's not working and then switch to a gluten-free diet, you will continue having symptoms due to the high histamine foods and may rule them both out as the cause of your issues.

Of course, in reality, it's not because neither is causing your issues but because both have been causing your issues and must be simultaneously eliminated! If you want to try this for yourself, click below to get my free low histamine diet guide.

Get the low histamine diet!


For this reason, we do recommend to eliminate diary for the first 30 days as mentioned. However, if you reintroduce clean butter after this period 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!

And, if you're not into the butter or still have not completed your 30 day elimination period, you can substitute it with coconut oil which is a much safer option for those with food intolerances.

Fresh ingredients: Lastly, due to histamine-producing organisms in plants and animals, the longer something ‘sits’ or ages, 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.

Get the FREE Food List

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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Anita Tee

My name is Anita Tee. I'm a nutritional scientist who specializes in histamine intolerance. I hold a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology and Psychology.For the past ten years, I have used my experience in nutritional and medical health sciences to create a scientifically backed, natural approach to healthcare that relies 100% on evidence-based research.As I previously suffered from - and overcame - histamine intolerance, my focus is to increase recognition and expand the available resources and protocols available for resolving this particular disorder. To date, I have helped over 4,000 individuals fully resolve or better manage their histamine intolerance symptoms.

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