The question of whether feta cheese is low or high in histamine is a frequent source of confusion for individuals managing dietary sensitivities. Cheese, in general, has a wide range of histamine content, primarily determined by its production and aging process. As dietary restrictions related to histamine intolerance become more widely recognized, understanding the biochemical profile of common foods like feta is increasingly relevant. This tangy, brined cheese is often mistakenly grouped with fresh, low-histamine dairy, but its unique curing process tells a different story.
Understanding Histamine and Intolerance
Histamine is a naturally occurring biogenic amine that functions as a chemical messenger in the body, playing a fundamental role in the immune system and acting as a neurotransmitter in the brain. When a foreign substance is detected, mast cells release histamine, triggering immediate responses like inflammation or changes in vascular permeability. This compound is also present in many foods, particularly those that are fermented or aged.
Histamine intolerance (HI) occurs when the body cannot effectively break down the histamine consumed through diet. The primary enzyme responsible for metabolizing ingested histamine in the gut is Diamine Oxidase (DAO). A deficiency or inhibition of this enzyme leads to an accumulation of histamine in the bloodstream, triggering a range of symptoms.
This buildup often mimics an allergic reaction. Common symptoms include headaches, flushing, hives, digestive upset, and nasal congestion. The reaction is not a true allergy but a sign that the body’s detoxification pathway for histamine is overwhelmed. Managing HI relies on reducing the overall intake of high-histamine foods to stay below the individual’s tolerance threshold.
Why Feta is High in Histamine
Feta cheese is consistently categorized as a moderate to high-histamine food, a classification directly linked to its traditional method of production. Histamine is a byproduct formed when specific microorganisms convert the amino acid histidine through decarboxylation, a standard part of fermentation.
The production of feta involves curing the cheese in a salty brine for several weeks or months. This brining and aging period provides an extended window for bacterial activity, allowing certain strains of bacteria to transform histidine into histamine.
The longer feta sits in the brine, the greater the opportunity for biogenic amines, including histamine, to accumulate. The final histamine concentration can vary widely based on the specific starter cultures used, the duration of the aging, and the storage conditions. Feta made from sheep’s milk may also have a higher precursor histidine level, contributing to greater histamine production.
Comparing Feta to Other Dairy Products
The key differentiator in the histamine content of cheeses is the time and method of maturation. Feta’s brined and cured status places it substantially higher in histamine than unaged dairy products. Fresher cheeses, such as fresh mozzarella, ricotta, cottage cheese, and cream cheese, are considered low-histamine alternatives because they are minimally fermented and not aged.
These soft, unripened varieties are often coagulated using acid instead of bacterial cultures, limiting the enzyme activity that produces histamine. In contrast, hard, aged cheeses such as Parmesan, Gouda, and mature Cheddar are considered very high in histamine, as their months or years of ripening lead to maximum amine accumulation. Feta occupies a mid-to-upper range, making it a riskier choice than fresh cheeses, though generally lower than the most heavily aged varieties.
Dietary Management for Histamine Sensitivity
Individuals managing histamine sensitivity must focus on reducing their overall histamine load, which includes careful consumption of cheese. A primary strategy is prioritizing freshness, as histamine levels increase immediately after preparation or opening a package. For feta, this means purchasing the freshest possible product and consuming it shortly after the container is opened.
Storing high-histamine foods, including cheese, can lead to a significant increase in amine content, so avoiding leftovers is generally recommended. Some people find relief by using a Diamine Oxidase enzyme supplement, taken immediately before a meal containing histamine-rich foods. These supplements introduce functional DAO into the digestive tract, temporarily helping to break down histamine from the meal.
For those who enjoy cheese but need low-histamine options, there are several viable substitutions for feta. Fresh mozzarella (cow or buffalo) is a common choice due to its lack of aging. Fresh goat cheese (chèvre) and fresh farmer’s cheese are also typically well-tolerated because their production methods involve minimal fermentation time. These alternatives allow individuals to enjoy the texture and flavor of cheese while keeping their histamine intake manageable.