Histamine is a chemical compound that plays a significant role in the body’s immune response, acting as a signaling molecule released by mast cells during an allergic reaction. It also helps regulate processes like stomach acid secretion and nerve signaling. While the body produces its own histamine, many common foods also contain this compound, and cheese is recognized as a notable dietary source. The amount of histamine in cheese varies significantly.
How Histamine Develops in Cheese
Histamine is a type of biogenic amine, an organic nitrogen compound formed naturally in foods through microbial activity. The process begins with the amino acid histidine, which is present in the milk protein used to make cheese. Certain bacterial strains in the cheese-making environment possess an enzyme called histidine decarboxylase. This enzyme catalyzes decarboxylation, converting histidine directly into histamine.
The amount of histamine that accumulates is determined by several factors, including the type of bacterial starter culture, the pH level, and the concentration of salt. Temperature and the duration of the aging process also strongly influence the final content. During ripening, proteins are broken down into free amino acids, including histidine, providing more substrate for conversion. The longer a cheese ripens, cure, or ferments, the more time bacteria have to produce and accumulate biogenic amines.
Identifying High and Low Histamine Cheeses
The amount of histamine in cheese is directly related to its production and aging method, allowing for a general categorization of high and low histamine varieties. Cheeses that undergo extensive aging, curing, or fermentation tend to accumulate the highest levels of the compound.
High Histamine Cheeses
Hard, aged cheeses are consistently high in histamine because they ripen for long periods, sometimes over a year, allowing extended time for bacterial conversion of histidine.
Examples of High Histamine Cheeses
- Parmesan
- Aged Gouda
- Swiss
- Mature Cheddar
Blue cheeses, such as Gorgonzola and Roquefort, are also high in histamine because the mold cultures contribute to protein breakdown. Processed cheese can also have high levels, as they are often made from aged cheeses.
Low Histamine Cheeses
Cheeses made with minimal fermentation and little to no aging contain the lowest levels of histamine, making them better tolerated by sensitive individuals. These are typically fresh or soft cheeses consumed soon after production, which limits the time for biogenic amine formation.
Examples of Low Histamine Cheeses
Fresh varieties considered low in histamine include:
- Mozzarella
- Ricotta
- Cottage Cheese
- Cream Cheese
Fresh goat cheese is also a low-histamine option because its production does not involve the long ripening periods of hard cheeses.
Understanding Histamine Intolerance
For many people, consuming high-histamine foods like aged cheese causes no issues because the body has mechanisms to break down the compound. Histamine intolerance occurs when there is an imbalance between the amount of histamine ingested and the body’s capacity to metabolize it. This is a pseudoallergic reaction resulting from an overload of the chemical.
The body relies on two primary enzymes to metabolize histamine: Diamine Oxidase (DAO) and Histamine N-methyltransferase (HNMT). DAO is primarily responsible for breaking down ingested histamine, while HNMT works on histamine inside the cells. A reduced activity or deficiency in the DAO enzyme, often due to genetic factors or gut health issues, is the most common cause of intolerance.
When the DAO enzyme is insufficient, histamine from food is not properly degraded and accumulates in the bloodstream, leading to various symptoms. These reactions often mimic an allergy and can include headaches, skin flushing, hives, and digestive issues like bloating or abdominal pain. Symptoms can be widespread because histamine acts on receptors throughout the body, affecting the digestive, cardiovascular, and nervous systems.