Feta cheese’s histamine content is a common concern for people exploring dietary links to unexplained physical symptoms. Histamine is a naturally occurring chemical that acts as a neurotransmitter and is released by the immune system. It is also present in many foods, particularly those that undergo fermentation or aging processes. These processes significantly increase the compound, which can affect sensitive individuals.
Histamine Formation in Aged Cheeses
Histamine is a biogenic amine, an organic compound formed through the breakdown of proteins in food. Its presence in cheese is a direct consequence of the cheesemaking process and the action of microorganisms. Certain strains of bacteria, such as lactic acid bacteria, possess the enzyme histidine decarboxylase, which converts the amino acid histidine into histamine. As cheeses ripen or age, microbial activity increases the pool of free histidine available for conversion. Factors like milk quality, pH levels, and ripening time influence the final concentration of biogenic amines, meaning the longer a cheese is aged, the greater the opportunity for histamine accumulation.
Feta Cheese Histamine Levels
Feta cheese generally has moderate to high histamine levels, falling between very fresh, unripened cheeses and hard, aged varieties. The exact concentration is highly variable, influenced by its production method, age, and storage conditions. Traditional Feta, often made from sheep’s milk, may contain higher levels of the histamine precursor, histidine. Young, freshly made Feta stored continuously in brine tends to have lower histamine content than older batches, though prolonged storage still allows amines to rise slowly. Feta is not a low-histamine choice, but it is typically less problematic than heavily aged cheeses like Parmesan or mature Cheddar.
Understanding Histamine Intolerance
The physical reaction to consuming histamine-rich foods is often due to Histamine Intolerance (HIT). This is not a true allergy but an imbalance where the body cannot effectively break down ingested histamine. The enzyme responsible for metabolizing dietary histamine is Diamine Oxidase (DAO). If a person has a deficiency in DAO activity, histamine accumulates in the bloodstream, triggering symptoms that resemble an allergic reaction. These symptoms are diverse, including headaches, hives, flushing, and digestive issues like abdominal pain and diarrhea.
Managing Dairy on a Low-Histamine Diet
For individuals who find Feta cheese causes symptoms, a low-histamine diet requires careful selection of dairy products. The guiding principle for cheese is freshness, as this minimizes the time available for histamine-producing bacteria to act. Fresh cheeses that have undergone little to no aging are the safest choices. Excellent alternatives to Feta include soft, unripened varieties:
- Mozzarella
- Ricotta
- Cottage cheese
- Cream cheese
When selecting any cheese, choose the freshest product available and consume it quickly, avoiding long storage times. Avoiding pre-grated or pre-sliced cheeses is also advisable, as the increased surface area can contribute to higher histamine levels compared to a fresh block.