Is Sauerkraut a High Histamine Food? A Guide for Understanding and Managing Histamine Levels

January 3, 2026 •

4 min read

Fermented foods often contain higher levels of histamine due to the microbial processes involved. For individuals sensitive to dietary histamines, the question, "Is sauerkraut a high histamine food?", is critical for managing their symptoms. This guide explores the science behind fermentation and histamine production in sauerkraut.

Quick Summary

Sauerkraut's fermentation process results in high histamine content, making it a potential trigger for those with histamine intolerance. Its histamine levels vary based on factors like fermentation time and temperature. People with histamine sensitivity often need to limit or avoid sauerkraut to manage symptoms effectively.

Key Points

High Histamine Content: Sauerkraut is a fermented food that contains high levels of histamine due to microbial activity during its production.
Source of Histamine: Histamine is produced by bacteria during fermentation as a byproduct of converting the amino acid histidine.
Histamine Intolerance: People with histamine intolerance lack sufficient DAO enzymes to break down excess histamine, causing allergy-like symptoms.
Factors Affecting Levels: Histamine levels in sauerkraut can vary based on fermentation time, temperature, ingredients, and the specific bacterial strains used.
Individual Tolerance: Reactions to sauerkraut are individual-specific; some with mild intolerance may tolerate small amounts, while others may need to avoid it.
Management is Key: Strategies for managing histamine from sauerkraut include controlling homemade fermentation, mindful consumption, and, if necessary, using DAO enzyme supplements.
Consult a Professional: Always seek advice from a healthcare provider or registered dietitian if you suspect histamine intolerance.

The Fermentation Process and Histamine Production

Sauerkraut's characteristic tangy flavor is a product of lactic acid fermentation. This is a natural process where beneficial bacteria, like Leuconostoc mesenteroides and Lactobacillus plantarum, consume the sugars in cabbage and convert them into lactic acid. However, some of these microorganisms can also produce histamine. Histamine is a biogenic amine formed from the amino acid histidine through a process called decarboxylation. Cabbage itself does not contain significant amounts of histidine, but microbial activity during fermentation introduces histamine. The level of histamine in any given batch of sauerkraut is not static and is affected by several variables during its creation.

Factors Influencing Sauerkraut's Histamine Content

The histamine level in fermented foods can vary widely. The primary factors influencing histamine content in sauerkraut include:

Duration of fermentation: A longer fermentation period gives microorganisms more time to produce histamine, potentially resulting in higher levels. Some studies have found higher tyramine concentrations in longer-stored sauerkraut.
Fermentation temperature: Higher temperatures can accelerate the fermentation process, which may lead to increased histamine production. Storing sauerkraut at lower temperatures can slow fermentation and result in a lower histamine product.
Ingredients and additives: Sauerkraut made with additional ingredients, particularly those rich in protein like whey or fish paste, will have significantly higher histamine content because microbes have more histidine to convert. For example, certain types of kimchi with fish paste are high in histamine. High-sodium brine can also impact the microbial balance.
Bacterial strains: Different strains of Lactobacillus and other bacteria have varying abilities to produce or degrade histamine. Some species, like certain Lactobacillus found in fermented vegetables, are known to break down histamine.

Histamine Intolerance Explained

For most healthy people, dietary histamine is broken down effectively by enzymes, primarily diamine oxidase (DAO), in the digestive system. Histamine intolerance (HIT) occurs when there is a deficiency or reduced activity of the DAO enzyme. When a person with HIT consumes high-histamine foods like sauerkraut, histamine can accumulate in the body and trigger a wide range of symptoms that can mimic an allergic reaction.

Common symptoms of histamine intolerance include:

Headaches or migraines
Skin rashes, hives, and flushing
Nasal congestion or a runny nose
Gastrointestinal issues like bloating, diarrhea, or abdominal pain
Irregular or fast heartbeat
Fatigue
Anxiety

It is important to remember that HIT is not a true allergy but an intolerance due to a metabolic enzyme deficiency. Since symptoms can be non-specific, it can be challenging to diagnose. Following a low-histamine diet under the guidance of a healthcare professional is the standard way to determine if histamine is the root cause of symptoms.

Comparison: High-Histamine vs. Low-Histamine Foods


High Histamine Foods	Low Histamine Foods
Fermented Foods: Aged cheeses, sauerkraut, kimchi, kombucha, wine, beer	Fresh Meats & Fish: Freshly cooked chicken, beef, trout, hake
Cured/Processed Meats: Salami, cured ham, bacon, hot dogs	Fresh Produce: Most fresh fruits (excluding citrus, strawberries) and vegetables (excluding spinach, tomato, avocado)
Some Fish: Mackerel, tuna, sardines (especially canned)	Grains: Rice, quinoa, millet
Aged Cheeses: Parmesan, cheddar, Gouda, Roquefort	Fresh Dairy: Pasteurized milk, cream cheese, ricotta
Certain Vegetables: Tomatoes, spinach, eggplant, avocado	Eggs: Especially the yolks

How to Navigate Sauerkraut with Histamine Intolerance

For those who suspect or know they have histamine intolerance, approaching sauerkraut with caution is recommended. However, total avoidance may not always be necessary. Here are some strategies:

Start slowly: Introduce a very small amount (e.g., a teaspoon) and monitor your reaction. Everyone's tolerance level is unique.
Make your own: By making sauerkraut at home, you have full control over the process. Using fresh ingredients, a shorter fermentation time, and carefully managing temperature can help minimize histamine formation. Avoiding protein-rich starters like whey is also important.
Choose commercial brands wisely: Some producers use different processes and starter cultures, resulting in varying histamine levels. Researching or testing different brands may be helpful.
Consider cooked vs. raw: Cooking sauerkraut can reduce some of the microbial activity, but does not eliminate histamine entirely. The effects of cooking on histamine levels in sauerkraut can vary.
Supplement with DAO: Some individuals find relief with DAO enzyme supplements taken before consuming high-histamine meals, which helps their bodies break down histamine more efficiently.

For more information on managing histamine intolerance, consult with a registered dietitian or healthcare provider to develop a personalized dietary plan. A short-term elimination diet can often provide significant insight into potential triggers and help to restore gut health.

Conclusion

In conclusion, due to the nature of its fermentation process, sauerkraut is a high histamine food. This is a natural consequence of microbial activity and should not be confused with the product being inherently unhealthy. For the vast majority of people, moderate consumption of sauerkraut is safe and offers significant probiotic benefits. However, for those with histamine intolerance, a condition caused by a lack of the histamine-degrading DAO enzyme, eating sauerkraut can trigger a range of unpleasant, allergy-like symptoms. Managing this requires careful attention to diet, individual tolerance levels, and consultation with a healthcare provider. Controlling the fermentation process at home can help minimize histamine, but it is not a foolproof method to eliminate it completely. Listening to your body is always the best guide when navigating dietary sensitivities.

Frequently Asked Questions

Sauerkraut is considered a high histamine food because the lactic acid bacteria that ferment the cabbage also produce histamine as a natural byproduct. The longer the fermentation process, the higher the potential histamine content.

Histamine intolerance is a condition caused by a deficiency or reduced activity of the diamine oxidase (DAO) enzyme, which is responsible for breaking down histamine in the gut. This leads to a buildup of histamine and can cause symptoms like headaches, rashes, and digestive issues.

While you cannot eliminate histamine entirely, you can minimize it by making sauerkraut at home. Use fresh ingredients, ferment for a shorter period, and ensure the process is done at a cooler temperature. Avoid adding protein-rich starters like whey.

No, not all fermented foods contain high histamine levels, but many do. Aged cheeses, cured meats, and some alcoholic beverages are typically high in histamine. Levels in fermented products like sauerkraut and kimchi can vary depending on preparation.

Fermentation time is a key factor. A longer fermentation period allows more time for histamine-producing bacteria to work, potentially resulting in a higher histamine content. Shortening the fermentation can help reduce the final histamine level.

For those on a low histamine diet, some fermented alternatives are still off-limits. However, you can enjoy many fresh foods like fresh meats and fish, most fresh fruits and vegetables, and low histamine grains. Always check your individual tolerance.

No, for most healthy individuals, the histamine in sauerkraut is not dangerous. The DAO enzyme in their bodies can effectively break down dietary histamine. The issue primarily affects people with histamine intolerance or a DAO deficiency.