What is Tyramine?
Tyramine is a naturally occurring compound found in plants and animal products, formed by the breakdown of the amino acid tyrosine during fermentation, aging, or decay. The body's MAO enzyme typically breaks it down. However, those taking MAOIs or who are tyramine-sensitive may experience side effects like increased blood pressure or headaches. Cooking does not reduce tyramine content.
Aged and Fermented Foods
Aging and fermentation significantly increase tyramine. Longer processes result in higher concentrations.
High-Tyramine Cheeses
Aged cheeses like Cheddar, blue cheese, Swiss, Parmesan, and feta have high tyramine. Fresh, pasteurized cheeses such as cottage cheese and ricotta are lower in tyramine.
Fermented Vegetables and Soy Products
Sauerkraut and kimchi contain high tyramine, as do fermented soy products like miso soup, tempeh, and some soy sauces.
Cured, Processed, and Smoked Meats
Curing, smoking, or processing meats and fish raises tyramine levels, as does improper storage.
High-tyramine meats include salami, pepperoni, dry sausages, mortadella, hot dogs, bologna, and bacon. Smoked and pickled fish, such as pickled herring and smoked salmon, and aged chicken livers are also notable sources.
Other Notable Sources of Tyramine
Other sources include overripe or dried fruits like bananas, raisins, and prunes, broad and fava beans, yeast extracts such as Marmite and Vegemite, and fermented beverages like tap/home-brewed beers, red wines, and sherry.
High-Tyramine Foods vs. Low-Tyramine Alternatives
| High-Tyramine Foods | Low-Tyramine Alternatives |
|---|---|
| Aged Cheeses (Cheddar, Blue) | Fresh, Pasteurized Cheeses (Cottage, Cream) |
| Cured Meats (Salami, Pepperoni) | Fresh Meats (Poultry, Pork, Beef) |
| Fermented Foods (Sauerkraut, Miso) | Fresh or Frozen Vegetables |
| Red Wine, Tap Beer | Clear Liquors (Gin, Vodka), Canned/Bottled Beer |
| Overripe Avocados, Bananas | Fresh Fruits (Apples, Berries) |
| Soy Sauce, Fermented Sauces | Ketchup, Worcestershire Sauce |
Conclusion: Navigating a High-Tyramine Diet
Identifying foods high in tyramine is important for managing conditions like migraines or when taking MAOIs. Foods that are aged, fermented, cured, or poorly stored typically have high tyramine levels. Opting for fresh, non-aged alternatives can help manage intake. Consult a healthcare professional or dietitian for guidance on a low-tyramine diet. For more information, the Mayo Clinic offers resources on dietary considerations.
How Tyramine is Formed in Food
Tyramine forms as bacteria break down the amino acid tyrosine, a protein component. This occurs in fermented, cured, or aged foods and increases in foods stored at room temperature or past their expiration date.
Importance of Food Freshness
For those managing tyramine, freshness is crucial. Consume food within 48 hours of purchase and properly store leftovers to minimize tyramine formation. Avoid spoiled or overripe items.
Tyramine and Food Preparation
Cooking does not affect tyramine levels as it is heat-stable. Controlling intake relies on choosing low-tyramine ingredients from the start, prioritizing fresh, non-fermented foods, and being mindful of high-tyramine components in combination dishes.
