What is Tyramine and Why Does It Affect Some People?
Tyramine is a natural compound formed from the breakdown of the amino acid tyrosine in foods. Normally, an enzyme called monoamine oxidase (MAO) processes tyramine in the body. However, in individuals prone to migraines or those taking MAOI medications, MAO may not process tyramine effectively, leading to a buildup. This buildup can trigger norepinephrine release, potentially affecting blood pressure and causing headaches. Tyramine levels increase with food aging, fermentation, and improper storage.
High-Tyramine Foods to Watch For
Foods that are aged, fermented, cured, or improperly stored typically have higher tyramine levels and can trigger headaches in sensitive individuals.
Aged and Fermented Cheeses
Aging and fermentation increase tyramine content in cheese. Examples include aged cheddar, blue cheese, feta, brie, camembert, and parmesan.
Cured and Processed Meats
Curing and processing methods also concentrate tyramine in meats. High-tyramine options include salami, pepperoni, cured bacon, hot dogs, deli meats, and smoked or pickled fish.
Fermented and Pickled Foods
Fermentation is a key factor in tyramine formation. Examples of problematic fermented foods include sauerkraut, kimchi, soy sauce, miso, tempeh, and pickles.
Certain Fruits and Vegetables
Most fresh produce is low in tyramine, but some items can have higher levels, especially when overripe. These include overripe bananas and avocados, fava and broad beans, and potentially some citrus fruits like oranges and grapefruit.
Alcoholic and Caffeinated Beverages
Fermented alcoholic drinks are sources of tyramine and other headache triggers. Red wine, tap or home-brewed beer, sherry, and vermouth can be high in tyramine. While not a direct tyramine source, excessive caffeine intake can also contribute to migraines.
Proper Food Storage and Handling
Tyramine levels rise in food over time and with poor storage. To minimize tyramine, consume leftovers within 48 hours or freeze them immediately. Thawing food in the refrigerator is preferable to thawing at room temperature.
High-Tyramine vs. Low-Tyramine Food Alternatives
Making appropriate food choices can help reduce headache frequency for those sensitive to tyramine. The table below outlines high-tyramine foods and their lower-tyramine alternatives.
| Food Category | High-Tyramine Foods (Avoid) | Low-Tyramine Alternatives (Choose) |
|---|---|---|
| Cheese | Aged cheddar, blue cheese, feta, parmesan, brie | American cheese, cottage cheese, ricotta, cream cheese |
| Meats/Poultry | Salami, pepperoni, hot dogs, aged sausages, cured bacon | Fresh meat, poultry, fish, canned tuna (eaten immediately) |
| Fermented/Pickled | Sauerkraut, kimchi, soy sauce, miso, pickles | Fresh vegetables, vinegar-based dressings, ketchup |
| Beverages | Red wine, tap beer, vermouth | Decaffeinated coffee/tea, club soda, bourbon, gin |
| Produce | Overripe bananas, avocados, fava beans, citrus (some) | Fresh fruits and vegetables, raisins, apples |
| Yeast | Yeast extract spreads (Marmite), sourdough bread | Most store-bought bread, pasta, and cereals |
Conclusion: Finding Your Personal Triggers
Diet can be a factor in headaches, and tyramine is a potential trigger for some individuals. While a low-tyramine diet isn't universally effective, understanding which foods contain this compound can be useful. Headaches can have multiple triggers, and tyramine may not be the only cause. Keeping a food and symptom diary can help identify personal triggers and problematic foods. Always consult a healthcare professional before making significant dietary changes, especially if you take MAOI medications due to the risk of dangerous interactions with high tyramine levels. By being aware of tyramine-rich foods and practicing proper food handling, you can better manage your diet and potentially reduce headache frequency.
Learn more about MAOIs
Individuals taking Monoamine Oxidase Inhibitors (MAOIs) require a strict low-tyramine diet to avoid dangerous side effects. Detailed guidance on this diet and safe food choices can be found on resources such as the Cleveland Clinic.
