Are there histamines in Greek yogurt?

January 6, 2026 •

3 min read

While regular yogurt is often considered a high-histamine food, the answer for Greek yogurt is more nuanced due to its unique production process. The fermentation and straining steps involved significantly impact the histamine levels in the final product. Understanding these differences is crucial for individuals with histamine sensitivities or those managing a low-histamine diet.

Quick Summary

Greek yogurt generally contains lower histamine levels than regular yogurt because of its straining process and specific bacterial cultures. The histamine content can vary by brand and freshness, making it important for sensitive individuals to test their tolerance. Fermented foods, including yogurt, are naturally high in biogenic amines, but Greek yogurt's production mitigates this for many.

Key Points

Histamine Content Varies: While Greek yogurt has lower histamine levels than regular yogurt, the amount can differ based on production methods and freshness.
Straining Process Lowers Histamine: The straining of Greek yogurt removes whey, which helps reduce the overall histamine content compared to other fermented dairy products.
Not All Probiotics Are Equal: Some probiotic strains found in yogurt are histamine-raising, while others are histamine-degrading; this is a critical factor for sensitive individuals.
Individual Tolerance is Key: Personal response to histamine-containing foods is highly variable due to differences in the DAO enzyme; self-monitoring is essential.
Freshness is Important: Histamine levels increase as foods age, so opting for the freshest possible plain Greek yogurt can help minimize potential reactions.
Non-Dairy Options Exist: Plant-based yogurts made from coconut or almond milk are often safer, lower-histamine alternatives for those with high sensitivity.
Additives can be Triggers: Plain, unsweetened Greek yogurt is the best choice, as flavorings and other additives can sometimes contain additional histamine triggers.

Understanding Histamine in Fermented Foods

Histamine is a natural compound produced by the body but is also found in many foods, particularly those that are aged or fermented. During fermentation, bacteria convert the amino acid histidine into histamine and other biogenic amines. For most healthy people, the body's natural enzymes, primarily diamine oxidase (DAO), efficiently break down excess histamine from food. However, individuals with histamine intolerance have a deficiency in this enzyme or other factors that prevent them from degrading histamine effectively. As a result, consuming histamine-rich foods can lead to various symptoms, including headaches, digestive issues, or skin rashes.

The Greek Yogurt Difference

Unlike regular yogurt, which is fermented and then packaged, Greek yogurt undergoes an additional straining process to remove most of the whey, lactose, and water. This straining is a critical factor in determining its histamine content. Here's why the process matters:

Removal of Whey: The straining process significantly reduces the amount of whey, which can contain histamine-producing components.
Bacterial Strains: The specific bacterial cultures used, often Lactobacillus bulgaricus and Streptococcus thermophilus, can influence histamine levels. Some studies suggest certain Lactobacillus species can be histamine-raising, but Greek yogurt's manufacturing process and the specific strains typically lead to lower levels.
Extended Fermentation: While some sources note that a longer fermentation period in Greek yogurt allows for more histamine-producing bacteria to be inhibited, it is the overall process that is key. Freshness remains a critical consideration, as histamine levels increase with age.

Comparison of Yogurt Types

To illustrate the differences, consider this comparison of typical yogurt types concerning histamine content and production methods.


Feature	Greek Yogurt	Regular Yogurt	Non-Dairy Yogurt	Aged Cheeses
Straining	Strained to remove whey	Not strained	Varies by type (e.g., coconut, soy)	Not applicable
Fermentation	Generally longer	Shorter than Greek	Varies by culture and base	Prolonged, extensive
Potential Histamine	Generally lower	Moderate to high	Very low to negligible	Very high
Source	Cow's milk	Cow's milk	Plant-based milk (almond, coconut, soy)	Cow's or goat's milk
Ideal for Histamine Sensitivity?	Often tolerated, but requires individual testing	Often problematic due to higher levels	Generally safer option	Not recommended for those with intolerance

Probiotics and Histamine Intolerance

Choosing probiotic sources is complex for individuals with histamine intolerance. While some probiotics are histamine-degrading, others are histamine-producing. This is particularly relevant when considering yogurt, which contains live bacterial cultures. Some common strains found in yogurt, such as Lactobacillus bulgaricus and Lactobacillus casei, are known to be histamine-raising. For sensitive individuals, this means even a yogurt with lower overall histamine could trigger a reaction due to the specific probiotic strains present. Conversely, strains like Bifidobacterium longum have been shown to help degrade histamine. This is why brand and strain information can be highly important.

Strategies for Sensitive Individuals

For those with a known or suspected histamine intolerance, incorporating Greek yogurt into the diet should be approached with caution:

Start with Small Amounts: Begin with a very small portion to gauge your body's reaction. Symptoms can manifest hours after consumption, so patience is key.
Choose Plain and Fresh: Opt for plain, unsweetened Greek yogurt that is as fresh as possible. Histamine levels can increase over time, so check the expiration date. Avoid flavored varieties, as additives can be additional triggers.
Monitor Your Body's Response: Keep a food diary to track symptoms and correlate them with your intake of Greek yogurt and other potential histamine sources.
Consider Alternatives: If Greek yogurt proves to be a trigger, non-dairy options made from coconut or almond milk are often lower in histamine. Some individuals may also tolerate kefir made with histamine-friendly probiotics. Read more on fermented foods and histamine intolerance on the Cultures For Health blog.

Conclusion

Ultimately, while Greek yogurt is generally considered to have a lower histamine content than regular yogurt due to its unique production and straining process, it still contains biogenic amines. For most people, this poses no issue, but for individuals with histamine intolerance, the outcome can vary significantly based on personal tolerance and the specific brand of yogurt and probiotic cultures used. Careful selection, starting with small portions, and monitoring your body's reaction are the best strategies for determining if Greek yogurt is a suitable part of a low-histamine diet.

Frequently Asked Questions

No, while Greek yogurt is generally lower in histamine than other yogurts due to its straining process, the histamine content can vary by brand and the specific bacteria used during fermentation. Freshness is also a factor, as histamine levels increase over time.

The straining process for Greek yogurt removes much of the whey and other components that can contain or foster histamine-producing compounds. The acidification process from the bacterial cultures can also create an environment that inhibits histamine-producing bacteria.

It depends on the individual's level of sensitivity. Some people with histamine intolerance can tolerate small amounts of very fresh, plain Greek yogurt, while others may react negatively. It is best to start with a small test portion and monitor your body's reaction.

Yes, some common probiotic strains like Lactobacillus casei and Lactobacillus bulgaricus are known to be histamine-raising. Conversely, other strains, such as Bifidobacterium longum, may help degrade histamine. Checking a product's specific strains is important.

Plain, unsweetened Greek yogurt, particularly a fresh one, is often tolerated better than regular yogurt. For the lowest histamine risk, non-dairy yogurts made from plant bases like coconut or almond are generally the safest option.

Fermentation typically does increase biogenic amines, including histamine, as bacteria convert amino acids. However, the degree to which this occurs depends on the specific bacteria, the ingredients, and the fermentation process. Greek yogurt's straining process helps mitigate this.

To test your tolerance, introduce a very small amount of the freshest plain Greek yogurt you can find into your diet. Keep a food and symptom journal to track any adverse reactions over a couple of days. If symptoms appear, it may not be suitable for you.