histamine intolerance sweet potato recipe

Savoury Low Histamine Sweet Potato Fries Recipe

If you're wondering about the link between histamine intolerance and sweet potato, let me break it down for y'all, and give you a recipe that will knock your sweet potato socks off!

Because, what’s better than a delicious basket of french fries to satisfy a craving?


If you’re like me, and the millions (billions?) of others that are obsessed with sweet potato fries, I’m going to make your day.

Today I have a low histamine sweet potato fries recipe!

This recipe is perfect for those with histamine intolerance and has some added health benefits over your typical sweet potato fries recipe.

Sweet Potatoes and Histamine Intolerance

First off, let’s just clarify that sweet potatoes are pretty all-around great for histamine intolerance. Sweet potatoes are low histamine while also stimulating the secretion of digestive enzymes from the pancreas, which is great considering that histamine intolerance often includes symptoms of digestive distress in many individuals.

If you're still unsure of what foods are right for histamine intolerance, you should download my free & simple guide to histamine intolerance, which includes a comprehensive histamine intolerance foods list.

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This low histamine sweet potato fries recipe is also healthier than the typical fries you would have because they’re baked!

Baking your sweet potato fries reduces the high content of trans-fats in oils that are typically used for frying.

Additionally, as baked sweet potato fries are cooked at pretty high temperatures, it’s pretty important to use the correct type of oil. Many recipes use olive oil, which actually should not be heated to such high temperatures.

Instead, I’ve used coconut oil which is safe for reaching these high temperatures while also having added health benefits and being safe for histamine intolerance.

Alternatively, for those of you who can tolerate butter (I'm talking a high quality grass-fed, organic butter), that could work too. Butter also has a very high smoke point, meaning it can tolerate higher levels of heat without producing harmful compounds.

It really depends on your taste preference. I think that the coconut oil and cumin complement each other so well. It's not a coincidence that both coconut and cumin are common ingredients in curries of all kinds...it's because they go so well together!

So, that's my preference. But, if you're not into coconut as much, then you can swap out the coconut oil and butter up your sweet potatoes for this low histamine recipe!

Lastly, these sweet potato fries are free from any seasonings that contain additives, colorants and preservatives which may provoke a histamine reaction.

We'll use a mix of sea salt and cumin. These ingredients are easy to find and common grocery stories will have organic, well-sourced, additive-free options which are typically quite reasonably priced. 

Remember, your herbs and spices last a long time so they're one of the items where spending a couple of bucks extra can go a long way and provide many uses.

As you can see, these are truly health-boosting low histamine sweet potato fries while also being a staple favorite for a side dish or a comforting food to enjoy on a movie night.

You can decide how you like your fries!

Savoury Low Histamine Sweet Potato Fries Recipe

Ingredients (Makes 4 Servings)

  • 4 medium sweet potatoes, sliced into ½-inch sticks
  • 3 tbsp. coconut (or melted organic, grass-fed butter)
  • 3/4 tsp. sea salt
  • 2 tsp cumin (use organic with no additives)



  1. Preheat oven to 450°F.
  2. In a bowl, toss together sweet potatoes, coconut oil (or butter), salt and cumin.
  3. Spread evenly in a single layer on a baking sheet and bake for about 25 minutes or until lightly browned, stirring once in between.
  4. Let this super simple recipe cool and enjoy it with the whole fam!

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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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