Histamine is a naturally occurring signaling molecule involved in immune response and neurotransmission. It is widely recognized for its role in allergic reactions, triggering symptoms like inflammation and itching. Histamine Intolerance (HIT) occurs when the body cannot efficiently break down ingested histamine, often due to reduced activity of the enzyme diamine oxidase (DAO). This leads to a buildup of histamine, causing a range of allergy-like symptoms. Since cheese is a common dietary source of this compound, understanding which varieties contain lower levels is important for those managing HIT.
How Histamine Develops in Cheese
Histamine accumulation in cheese is a direct consequence of the production process, primarily driven by microbial activity. Histamine is formed through the bacterial conversion of the amino acid histidine, which is naturally present in milk protein. Specific bacterial strains, often certain lactic acid bacteria, possess the enzyme histidine decarboxylase to facilitate this conversion.
The primary factors influencing the final histamine concentration are the duration of the aging period and the specific bacterial cultures used. Longer aging times provide an extended window for bacteria to convert histidine into histamine, leading to higher levels. Storage temperature also plays a significant role, as warmer temperatures accelerate the growth and activity of these microorganisms.
Low Histamine Cheese Options
The safest choices for a low-histamine diet are cheeses characterized by their freshness and minimal aging. These varieties are consumed shortly after production, which drastically limits the time available for bacterial conversion of histidine into histamine. The key principle is to select unripened cheeses that have not been stored for long periods.
Fresh Mozzarella, particularly the kind packed in water or brine, is a widely accepted low-histamine option. Its soft, young nature means it has undergone very little fermentation or aging. Ricotta cheese is another excellent choice, as it is often made from whey and is typically not aged at all, resulting in very low bacterial activity.
Cream Cheese and Cottage Cheese are generally well-tolerated because they are minimally processed and consumed in their fresh state. Mascarpone, a creamy Italian cheese, also falls into this category due to its fresh composition. When selecting these options, choose plain varieties without added flavorings or stabilizers.
For practical purchasing, look for the freshest dates possible on the packaging to ensure the shortest storage time. Once a package of fresh cheese is opened, it should be consumed quickly, as exposure to air encourages the growth of bacteria that can begin to produce histamine.
Cheeses to Avoid Due to High Histamine Content
Cheeses high in histamine are typically hard, aged, or intensely fermented. This long aging process allows a significant buildup of histamine, making them problematic for individuals with HIT.
These varieties should generally be excluded from a low-histamine diet:
- Aged Cheddar is a common culprit because it is ripened for many months, allowing ample time for biogenic amines to form.
- Parmesan, often aged for a year or more, consistently ranks as one of the highest-histamine cheeses.
- Swiss-type cheeses, such as Emmentaler or Gruyère, are aged to develop their characteristic flavors and holes, resulting in elevated histamine levels.
- Blue Cheeses, including Roquefort and Gorgonzola, are high in histamine because the molds used contribute to protein breakdown.
- Gouda, especially older versions, is aged for a significant time, placing it firmly on the list of cheeses to avoid.