The Complex Relationship Between Cheese, Migraines, and Headaches
For some individuals, eating cheese can provoke a headache or migraine, while for others, there is no issue at all. This variability is why the question 'Should I eat cheese if I have a headache?' is so personal. The science suggests that several factors are at play, primarily involving compounds known as biogenic amines, such as tyramine and histamine, which are present in varying levels in different types of cheese.
The Role of Tyramine in Aged Cheeses
One of the most frequently cited culprits for cheese-related headaches is tyramine. This naturally occurring compound forms when proteins in cheese break down as it ages. Therefore, older, aged cheeses have significantly higher levels of tyramine than their fresher counterparts. In sensitive individuals, tyramine can trigger headaches by causing a release of noradrenaline, which affects blood vessels in the brain. For those on monoamine oxidase inhibitors (MAOIs), a class of antidepressants, the risk is even higher, as these drugs interfere with the body's ability to break down tyramine.
Aged cheeses particularly high in tyramine include:
- Cheddar
- Blue cheese
- Parmesan
- Swiss
- Gouda
The Histamine Connection
Besides tyramine, histamine is another biogenic amine found in cheese that can contribute to headaches. Fermented foods, including many cheeses, can contain high levels of histamine. In individuals with a deficiency of the enzyme diamine oxidase (DAO), which helps break down dietary histamine, an overload can occur, leading to a condition known as histamine intolerance. Symptoms can include headaches, flushing, digestive issues, and other allergy-like reactions.
Lactose Intolerance and Other Sensitivities
It is also possible that a headache is not caused by tyramine or histamine, but by a sensitivity to dairy proteins (like casein or whey) or lactose intolerance. While lactose intolerance primarily causes digestive distress, the resulting inflammation and stress on the body can sometimes act as a secondary trigger for headaches. A food diary can help distinguish between these different potential causes.
Comparison of Cheese Types and Headache Potential
| Cheese Type | Aging Process | Tyramine Level | Histamine Level | Headache Potential |
|---|---|---|---|---|
| Aged Cheeses (e.g., Cheddar, Parmesan, Blue) | Long aging process | High | High | High (for sensitive individuals) |
| Fresh Cheeses (e.g., Cottage Cheese, Cream Cheese) | Little to no aging | Low | Low | Low |
| American Cheese | Processed, not aged | Low | Low | Low |
| Feta | Aged | High | High | Moderate to High |
| Processed Cheese (e.g., Sliced Sandwich Cheese) | Highly processed, pasteurized | Variable, but generally low | Variable, but generally low | Low (though additives can be a factor) |
How to Determine if Cheese is Your Trigger
Since triggers are highly individual, the best approach is to become your own food detective. Keeping a detailed food and symptom journal can be an invaluable tool. For a period of a few weeks, record everything you eat and drink, noting any headaches or other symptoms that occur. This can reveal patterns that might otherwise go unnoticed. If you suspect cheese, or aged cheese specifically, is the problem, an elimination diet can provide more conclusive answers. Remove all dairy for a couple of weeks, then slowly reintroduce different types, such as fresh cheese first, and observe your body's reaction.
Managing Your Diet with Headaches
If you discover a link between cheese and your headaches, you don't necessarily have to give up all cheese forever. Strategies include:
- Choose Fresh Cheeses: Opt for low-tyramine options like cottage cheese, cream cheese, ricotta, or American cheese.
- Mind Portion Sizes: Some individuals can tolerate small amounts of trigger foods without issue. Experiment with smaller servings to see what your personal limit is.
- Identify Your Trigger Type: Pinpoint whether it's aged cheese, or dairy in general, that is the issue. If it's a general dairy problem, fresh dairy alternatives may be a better choice.
- Consider Other Triggers: Remember that headaches are often caused by a combination of factors. Stress, sleep deprivation, and other foods can lower your overall trigger threshold. On a particularly stressful day, it might be wise to skip the cheeseboard entirely.
- Seek Professional Advice: For persistent or severe headaches, it is always recommended to consult a healthcare professional. They can help diagnose the underlying cause and provide a personalized management plan.
Conclusion: Personalize Your Approach
Ultimately, whether you should eat cheese with a headache is a question only you can answer for your own body. While aged cheeses are a known trigger for a significant number of people, they are not universally problematic. By paying close attention to your dietary patterns, tracking your symptoms, and working systematically to identify your unique triggers, you can make informed choices about your diet to help manage and reduce your headaches. The evidence points to an individualized approach, recognizing that the interplay between diet and headaches is complex and multifaceted. For more comprehensive information, the National Institutes of Health provides extensive resources on dietary triggers for migraines.
Key Factors Linking Cheese and Headaches
Aged Cheeses Are Common Triggers: Aged cheeses contain higher levels of tyramine and histamine, which are known migraine triggers for sensitive individuals.
Tyramine Affects Blood Vessels: Tyramine can cause blood vessels to constrict and expand, leading to headaches in susceptible people.
Histamine Intolerance is a Factor: For those with a deficiency of the DAO enzyme, histamine in foods like cheese can build up and cause headache symptoms.
Lactose and Protein Sensitivities Exist: In some cases, it's not the biogenic amines but an intolerance to lactose or milk proteins that contributes to headache symptoms.
Fresh Cheeses Are Safer Choices: Less aged or fresh cheeses like cottage cheese and cream cheese have lower levels of potential trigger compounds.
Individual Sensitivity is Key: A food that triggers a headache in one person may be perfectly fine for another, highlighting the importance of personal tracking.
FAQs About Cheese and Headaches
Question: Why do only some cheeses give me a headache? Answer: The level of headache-triggering compounds like tyramine and histamine varies significantly between cheese types, with aged and fermented varieties containing much higher concentrations than fresh ones.
Question: Can I eat fresh cheese if aged cheese is a trigger? Answer: Yes, many individuals who are sensitive to aged cheeses can safely consume fresh cheeses like cottage cheese, ricotta, or American cheese, as these have very low levels of tyramine and histamine.
Question: What is tyramine and why does it cause headaches? Answer: Tyramine is a compound that forms as cheese ages. In sensitive people, it can trigger the release of a hormone that affects blood vessels in the brain, potentially leading to headaches.
Question: Is histamine intolerance linked to cheese headaches? Answer: Yes, for some, a buildup of histamine from high-histamine foods like cheese, often due to an enzyme deficiency, can trigger headaches and migraine attacks.
Question: How can I tell if cheese is my personal headache trigger? Answer: Keep a detailed food diary, noting what you eat and any subsequent headaches. An elimination diet, where you remove cheese and then reintroduce it, can also help you identify specific triggers.
Question: Does the amount of cheese I eat matter? Answer: Yes, for many people, larger portions of a trigger food are more likely to cause a reaction. Consuming a small amount of cheese might be tolerated, while a large serving could trigger a headache.
Question: What other foods contain headache triggers like tyramine? Answer: Besides aged cheese, other foods high in tyramine include processed and cured meats, fermented products like sauerkraut and soy sauce, and certain alcoholic beverages, especially red wine.
