Histamine sensitivity: A challenge for French fry lovers

In this article, we take a "histamine look" at French fries. There are many different production processes for French fries. But which ones are suitable for a low-histamine diet? We will clarify this and other questions in this article.

Potatoes: The basic building block of French fries

Potatoes are considered one of the staple foods in many countries and are generally suitable for a low-histamine diet. They contain little fat, yet they are pleasantly and sustainably filling. In terms of taste, they have a slightly earthy aroma, similar to that of beetroot. However, since there are many different varieties, the flavors can vary. In addition, potatoes are highly versatile in the kitchen – whether with or without the skin. For example, they can be prepared excellently as potato gratin, mashed potatoes, French fries, or classically as baked potatoes.

If you would like to learn more about potatoes, you can find information in our blog post about potatoes on a low-histamine diet.

French fries: Where does the name actually come from?

The original name for French fries comes from France and is "Pommes de terre frites", which translates to "fried potatoes". However, due to its popularity and recognition, we have stuck with the name French fries or simply fries to this day.

Histamine in French fries: A problem with intolerance

The histamine content of French fries depends heavily on their freshness and the method of preparation. Since potatoes themselves are suitable for a low-histamine diet, the tolerability depends heavily on the additives they contain. This also applies to a low-salicylate diet and a gluten-free diet. The best example of this is frozen French fries. Depending on the manufacturer, the additives vary greatly. In the worst case, this can lead to a histamine overreaction.

On a low-histamine and low-salicylate diet, it is also problematic if the French fries are fried in sunflower oil, as sunflower oil is rich in histamine and salicylic acid and is therefore more likely to cause intolerance. In addition, sunflower oil is pro-inflammatory and should generally be consumed with caution.

For a gluten-free diet or celiac disease , it is particularly important with ready-made products to ensure that they do not contain additives such as starch or wheat flour. When visiting a restaurant, there is also the risk that not only French fries are fried in the deep fryer, but also other breaded foods that contain gluten. Unfortunately, it also happens that the oil in commercial deep fryers is not changed very often, which additionally increases the histamine content.

Frequently, additives such as glutamate, flavor enhancers, and ready-made seasonings are used in French fries. These substances can lead to symptoms in people with histamine issues and are therefore unsuitable for a low-histamine diet.

Our tip for low-histamine French fries

The most tolerable alternative is to make the French fries yourself. You only need:

Potatoes: as fresh as possible
Low-histamine spices: e.g., oregano, rosemary, basil
a suitable oil: olive oil or high-quality rapeseed oil

If you want to avoid oil, you can also ideally prepare the French fries in an air fryer or oven .

The right seasoning for your homemade French fries: With our HistaFood Organic Herb Salt, you can give potatoes and oven dishes a naturally savory, Mediterranean touch. The mixture of sea salt and selected organic herbs such as rosemary, thyme, oregano, and basil contains no anti-caking agents, flavor enhancers, flavorings, or other unnecessary additives. The Herb Salt is suitable for a low-histamine & low-fructose diet, gluten-free, lactose-free, vegan, and consists of 100% organic ingredients.

Ketchup is unfortunately not suitable for a low-histamine diet due to the tomatoes it contains. As an alternative, you can excellently use our #nomato HistaFood Organic Vegetable Sauce.

For which diets are French fries suitable?

If we start with the basic product of French fries and set aside the possible additives and oil, they are suitable for the following diets:

low-histamine diet
lactose-free diet
low-fructose diet
gluten-free diet
low-sorbitol diet
low-salicylate diet

For a low-nickel diet , French fries are rather unsuitable due to their high nickel content.

Trendy alternative: Sweet potato fries

For a low-histamine diet, the same requirements apply to sweet potato fries as to "regular" French fries. Botanically, however, the sweet potato does not belong to the nightshade family like the potato, but to the morning glory family. The sweet potato is also called a batate and, as the name suggests, they are rather sweet in taste. On a low-histamine diet, the same things should be considered for sweet potato fries as for "regular" French fries.

Among our recipes, we have, for example, a very delicious recipe for homemade sweet potato fries with a vegan cheese dip. The recipe is suitable for a low-histamine & low-fructose diet, lactose-free, and vegan.

Recipes for low-histamine dishes made with potatoes

Fitting the French fries theme, we have some more delicious recipes for you below, for which you can ideally use potatoes.

Three delicious low-histamine dishes with potatoes

Potato pizza

How about a low-histamine and gluten-free pizza recipe? This potato pizza is not only very delicious, it is also quick to prepare and is great as meal prep.

The recipe is: low-histamine, gluten-free, vegetarian

You need the following ingredients:

Potatoes
HistaFood Organic Vegetable Sauce
Mozzarella
Corn (frozen)
Red bell pepper
HistaFood Organic Herb Salt
Olive oil

Our tip: You can top the pizzas however you like. Serve them with a delicious fresh salad.

Stuffed baked potatoes with bell pepper and burrata

Stuffed baked potatoes with bell pepper and burrata are a simple but delicious low-histamine recipe.

The recipe is: low-histamine, gluten-free, vegetarian

You need the following ingredients:

Red bell pepper
Olive oil
Coriander seeds
Onion (1)
Garlic (1)
Coconut blossom sugar
Acerola juice
Baked potatoes (approx. 300g each)
Sesame seeds
Burrata
Basil

Our tip: If you need to be quick, instead of the bell pepper compote, you can also use our HistaFood Organic Vegetable Spread Carrot & Beetroot .

Vegan potato gratin

This low-histamine and vegan potato gratin is easy to prepare and can be enjoyed as a main course or side dish.

The recipe is: low-histamine, gluten-free, lactose-free, vegan

You need the following ingredients:

Potatoes
Garlic (1)
Oat Cuisine (1)
Oat milk (1)
HistaFood Organic Vegetable Broth
Olive oil

Our tip: Serve the gratin with a salad of your choice. How about a lamb's lettuce salad?

Low-histamine through everyday life with the HistaBasic Set

You not only want to season your French fries appropriately, but you are also looking for a practical basic set for your low-histamine diet? Then discover our HistaFood HistaBasic Set. In it, you will find a selection of our products for different everyday situations – from breakfast to small snacks and hearty dishes.

The set contains 1x each: DaoFit, DextroFit, Organic Vegetable Broth, Organic Vegetable Sauce, Organic Nut Spread, Organic Grain Bread, an Organic Berry Bar and an Organic Protein Bar and thus offers you a versatile basis for your low-histamine everyday life.