Potatoes are a staple in many diets around the world, but if you are trying to eat a low histamine diet, you may be asking yourself “Are potatoes high in histamine?” Potatoes are not high in histamine, but there are still some potential concerns with potatoes and histamines that you should consider.

are potatoes high in histamine blog cover

Do Potatoes Have Any Histamine?

Yes, potatoes have histamines but are a low histamine food.

Histamine levels in potatoes fluctuate depending on the potato preparation method.

Foods that are fried tend to have higher histamine levels, while boiled foods tend to have the same or lower histamine levels. 

Potatoes have low histamine levels, regardless of the potato type (yellow, red, purple, russet).

Potatoes Are Considered Low Histamine, But Still Nightshades 

All varieties of potatoes (excluding sweet potatoes) are from the Solanum tuberosum plant, which is considered nightshade.  Your medical provider or dietician may want you to exclude nightshades from your diet, and this would include potatoes. 

Are Sweet Potatoes Considered Nightshades?

Sweet potatoes are not nightshades, as they do not contain nightshade alkaloids.

A typical recommendation by medical professionals is to switch from regular potatoes to sweet potatoes if nightshades are a concern. 

Are Sweet Potatoes, Potatoes? 

No. Sweet potatoes are not potatoes, even though “potato” is in the name. Sweet Potato plants are from the Convolvulaceae family and are considered root vegetables. Potatoes are considered tubers, the two potatoes are not related. 

Fact: sweet potatoes are not potatoes

Are Sweet Potatoes high in Histamine?

No, sweet potatoes are not high in histamine, they are a low histamine food. 

Since sweet potatoes have low histamine levels, this makes them a great food to incorporate into a low histamine diet.  

Canned Sweet Potatoes Histamine Levels 

Sweet potatoes in their raw form are low-histamine, generally speaking, canned sweet potatoes still fit in the low histamine category.

A study was conducted to test the effects of storage temperatures of canned foods (fruits and syrups) reveals that cans stored at higher temperatures can increase the histamine levels in certain foods. 

This means that the canned sweet potatoes (low histamine) should remain low histamine as long as the cans are stored properly. 

Keep in mind, this study was not conducted on canned sweet potatoes specifically. Until a study on canned sweet potatoes is conducted, we cannot know for sure. 

Are Potato Chips Low Histamine?

Fact: potato chips are considered a low histamine food

Yes. Potato chips are low in histamine. All potatoes are low histamine, and chips are no different. The best, healthiest option is for you to make your own potato chips. 

Histamines In Foods

All foods vary in histamine levels, and there is no way to avoid all histamines. Foods that you are unable to tolerate, might not be an issue for someone else.

We all have different histamine intolerance levels, so remember to listen to your body. Eating a healthy diet of low histamine foods, and avoiding those considered high histamine is a great way to manage your diet.

Additionally, below are the foods that are generally accepted as either low or high histamine. I arranged the following examples from Histamine Intolerance Awareness 

Lower Histamine Food Examples 

lower histamine food examples infographic: fresh meat, chicken/poultry/certain fish, eggs, fresh pasteurized milk, fresh vegetables, goat and sheep milk, cooking oils fruit juices (no citrus), fresh fruits, grains, butter, cream cheese, mozzarella, leafy herbs, herbal teas (no black or mate) Source: histamine intolerance awareness. visual by allergy preventions

  • Fresh meat
  • Certain fresh/frozen fish – hake, trout, plaice
  • Chicken/Poultry
  • Eggs
  • Fresh fruits – (excluding plantains)
  • Fresh vegetables – (excluding tomatoes, eggplant, and spinach)
  • Grains – also products thereof such as noodles, bread, oats, crackers, flour, pasta
  • Fresh pasteurized milk and milk products
  • Milk substitutes – goat milk, sheep milk
  • Cream cheese, mozzarella, butter (without the histamine generating rancidity)
  • Cooking oils – check suitability before use
  • Leafy herbs – check suitability before use
  • Fruit juices – (excluding citrus fruits)
  • Herbal teas – (excluding black & mate tea)

Higher Histamine Food Examples 

higher histamine food examples infographic: Alcohol Eggplant Pickled or canned foods, sauerkrauts Matured cheeses Smoked meat products, salami, ham, sausages Shellfish Beans and legumes Long-stored nuts – e.g peanuts, cashew nuts, almonds, pistachio Chocolates and other cocoa-based products Seitan Rice vinegar Ready meals Salty snacks, sweets with preservatives, and artificial colorings. allergy preventions

  • Alcohol
  • Eggplant
  • Pickled or canned foods, sauerkrauts
  • Matured cheeses
  • Smoked meat products, salami, ham, sausages
  • Shellfish
  • Beans and legumes
  • Long-stored nuts – e.g peanuts, cashew nuts, almonds, pistachios
  • Chocolates and other cocoa-based products
  • Seitan
  • Rice vinegar
  • Ready meals
  • Salty snacks, sweets with preservatives, and artificial colorings

Consuming a fresh and wholesome diet can go far with lowering your histamine exposure through your foods. Consider starting a food diary, and talking with your doctor or dietician to discover your body’s specific needs.

 

Histamines In Food FAQs 

Is popcorn low histamine?

Popcorn is a low histamine food. Corn is low histamine, making popcorn low histamine as well. 

The healthiest way to prepare the popcorn is at home with an air popper. Pre-bagged and microwave popcorn would not be recommended on a low histamine diet due to the additional ingredients.

Spirulina, high or low histamine?

Spirulina or Arthrospira, is low histamine.

Also, spirulina has scientific evidence to support its ability to inhibit the release of histamine by mast cells.

Is ranch dressing considered low histamine?

Maybe. The store-bought ranch is probably not going to meet the low histamine criteria.

Consider looking for a paleo ranch, or making your own low histamine ranch at home.

There are too many ranch options on the market to safely say that all ranch dressing is a high or low histamine product.

 

What beer has low histamine? 

According to the “Analysis of Histamine in Beer” study, the beer with the lowest histamine levels is low-alcohol beer, with the next lowest being a lager.

The mid-range for histamines are ales, and the highest histamine containing beer is malt liquor. 

 

Is pumpkin a low histamine food?

No. Pumpkins are not a low histamine food.

Pumpkins are generally recommended to be limited or avoided when eating a low histamine diet. 

 

Is coconut yogurt low histamine?

Yes, coconut yogurt is low in histamine, especially when made at home.

Homemade coconut yogurt can be made with as little as 2-ingredients. The minimalist baker has a great recipe.

 

What about coconut flour, is it low in histamine?

Yes, coconut flour is low in histamine. Coconuts, coconut milk, and coconut water are also well tolerated on a low histamine diet. 

 

Does sugar contain histamine? 

Sugar does contain some histamine but overall it is a “low histamine sweetener.”