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Simple Low-Histamine Apple Pie

Brought to you by Natalie Fox

You’ve probably heard the saying “an apple a day keeps the doctor away” … but I’d argue this version might keep your naturopath on her toes too.

This isn’t just comfort food, it’s functional.

Yes, apples contain natural fruit sugars, but they’re balanced beautifully by fibre, helping to stabilise blood sugar levels and keep you feeling full for longer. That same fibre also feeds your beneficial gut bacteria, supporting better digestion and overall gut health. Incorporating apples into your diet can make you feel more energised and in control of your health.

And it doesn’t stop there, apples are rich in polyphenols, powerful compounds that help reduce inflammation, support healthy cholesterol levels, and keep blood pressure in check.

So really… It’s not just apple pie. It’s nourishment.

So, let’s get straight into my simple “gut-loving and delicious” apple pie. It’s easy to prepare, so you can enjoy nourishing yourself without stress.

Serves 1 small pie (approx. 20 × 15 cm baking dish)

Ingredients

Crust

  • 40 g coconut flour
  • 30 g coconut oil (melted)
  • 1 large egg
    *If you know you don’t tolerate eggs at all, you can try using just the egg yolks (adding an extra yolk and thinning it with some coconut milk) or substituting with a vegan butter option and consider other common allergens like nuts or gluten if relevant to your diet.
  • ½ tsp vanilla extract (alcohol free)

Filling

  • 2 apples (Granny Smith preferred)
  • 60 ml water

Method

  1. Preheat oven to 180°C (fan-forced 160°C).
  2. Prepare the crust:
  3. In a bowl, mix coconut flour, melted coconut oil, egg, and vanilla until a dough forms. For variation, you can substitute the egg with flaxseed meal or applesauce to make it vegan or allergy friendly. (Tip: Gently warm the coconut oil if it’s solid.)
  4. Shape the base:
  5. Press the dough evenly into a lightly greased baking dish, covering the base and slightly up the sides.
  6. Bake the crust:
  7. Place in the oven and bake for 15–20 minutes, or until lightly golden. Remove and allow to cool.
  8. Make the filling:
  9. Peel, core, and thinly slice the apples.
  10. Add apples and water to a saucepan and cook over medium-high heat for approximately 10 minutes, stirring occasionally, until soft and broken down into a thick, pulpy consistency.
  11. Assemble:
  12. Spoon the apple mixture into the cooled crust and spread evenly.

To serve

Enjoy warm or cool. This simple, low-histamine recipe is gentle on digestion. Try eating it regularly and see how your digestion responds.

About the Author

Nat-Fox-810x500

Natalie Fox

Feeling burnt out, bloated, or out of balance?

I help women restore energy, calm, and confidence through every stage of life — from perimenopause to post-menopause and beyond.

Using DNA and epigenetic analysis, Metabolic Balance, microbiome mapping, pathology, and VEGA bioenergetic screening, I identify the root causes of hormonal, metabolic, and emotional imbalances.

My personalised programs support adrenal health, thyroid function, stress, gut health, and sleep — helping you move from burnout to balance and truly thrive.