What cheeses are low in histamines?

January 9, 2026 •

3 min read

According to several low-histamine diet lists, aged cheeses are a major source of dietary histamine, a chemical that can cause allergy-like symptoms in sensitive individuals. However, not all cheeses are off-limits, as fresh and less-aged varieties contain significantly lower levels of histamine.

Quick Summary

Fresh cheeses like mozzarella, ricotta, and cream cheese are typically low in histamine and better tolerated by sensitive individuals. Aged and fermented cheeses, including cheddar, parmesan, and blue cheese, are high in histamine due to their long maturation process and should be avoided. Choosing fresh, unfermented dairy is key to managing histamine intolerance.

Key Points

Fresh is best: Fresh cheeses like mozzarella, ricotta, and cream cheese are low in histamines because they are not aged.
Avoid aged and hard cheese: Aged cheeses such as parmesan, cheddar, and Swiss contain high levels of histamine due to the prolonged fermentation process.
Beware of blue and mouldy cheeses: Varieties like Roquefort, Gorgonzola, Brie, and Camembert are high in histamine and should be avoided.
Prioritize plain over flavored: Choose plain, unfermented cream cheese and cottage cheese, as flavored versions may contain other histamine-rich ingredients.
Listen to your body: Individual tolerance to histamine can vary, so it is important to test foods carefully after an elimination phase.
Understand the cause: High histamine levels in cheese are caused by the action of bacteria during extended aging and fermentation.
Prioritize freshness: Histamine levels increase over time, so opt for the freshest possible low-histamine cheese products.

The Science Behind Low-Histamine Cheeses

Histamine is a chemical naturally produced by the body, but it is also present in many foods, particularly those that are aged or fermented. For individuals with histamine intolerance, low levels of the enzyme diamine oxidase (DAO) can prevent the body from breaking down histamine effectively, leading to a build-up that causes adverse symptoms. The key difference between low and high-histamine cheeses lies in their production process. Fresh, unripened cheeses undergo a very short or non-fermentative process, which prevents the development of histamine-producing bacteria. Conversely, aged and hard cheeses are left to mature for long periods, during which bacterial activity creates high levels of histamines.

List of Low-Histamine Cheeses

Mozzarella: A classic fresh cheese, mozzarella has a low histamine content and is often well-tolerated. It is made quickly without an extended aging process.
Ricotta: This soft, fresh cheese is made by re-cooking the whey left over from other cheese production. Its non-fermented nature makes it low in histamines.
Cream Cheese: Plain cream cheese, without added ingredients, is a safe, low-histamine option.
Mascarpone: An Italian cream cheese known for its smooth, rich texture. Like other fresh cream cheeses, it is low in histamine.
Cottage Cheese: Another fresh cheese, cottage cheese is generally considered suitable for a low-histamine diet, provided it is plain and unflavored.
Young Gouda: While aged Gouda is high in histamine, young Gouda is a safer option.
Goat's Cream Cheese: Fresh goat's milk cheese, similar to cream cheese, can be a low-histamine alternative for those who tolerate goat dairy.
Paneer: A non-melting Indian cheese made by curdling milk with an acid, such as lemon juice. It is not fermented and therefore very low in histamines.

Cheeses to Avoid on a Low-Histamine Diet

For those sensitive to histamine, it is important to strictly avoid cheeses that have undergone a long aging or fermentation process. This includes all mature and hard cheeses, blue cheeses, and those with a high level of bacterial activity. Examples include:

Aged and Hard Cheeses: Parmesan, aged cheddar, Swiss cheese, Emmental, and Manchego.
Blue Cheeses: Roquefort, Stilton, Gorgonzola, and Cabrales.
Mouldy Cheeses: Brie and Camembert.
Processed Cheese: Many processed cheeses contain high histamine levels and additives that can be problematic.
Cheeses from Unpasteurized 'Raw' Milk: These can carry a higher bacterial load, potentially increasing histamine production.

Low-Histamine vs. High-Histamine Cheese: A Comparison


Feature	Low-Histamine Cheese	High-Histamine Cheese
Production Process	Minimal or no fermentation; made from fresh milk or whey.	Extended fermentation and aging process.
Aging Time	Very short; consumed fresh.	Long, often several months or years.
Bacterial Action	Minimal conversion of histidine to histamine.	Significant bacterial histidine decarboxylase activity, leading to high histamine levels.
Texture	Soft, creamy, or moist.	Hard, crumbly, or pungent.
Examples	Mozzarella, Ricotta, Cream Cheese, Paneer.	Parmesan, Aged Cheddar, Blue Cheese, Brie.

How to Safely Reintroduce and Monitor Cheese Intake

After a successful elimination phase of a low-histamine diet, you can begin to test your individual tolerance to different low-histamine cheeses. It is crucial to proceed slowly and monitor your body's reaction. Some people may tolerate small amounts of low-histamine cheese without issue, while others remain highly sensitive. It's also important to remember that freshness is key. Histamine levels can increase over time, so always opt for the freshest possible dairy products. Listening to your body is the most important factor in managing your diet with histamine intolerance. For further guidance, consult with a registered dietitian specializing in histamine intolerance, as individual thresholds can vary significantly.

Conclusion: Enjoying Cheese on a Low-Histamine Diet

For those with histamine intolerance, the good news is that you don't have to give up cheese entirely. By focusing on fresh, unripened varieties like mozzarella, ricotta, cream cheese, and paneer, you can still enjoy the flavor and texture of cheese while minimizing histamine intake. The key is to avoid aged, fermented, and mold-ripened cheeses, where histamine levels are significantly higher. Always prioritize freshness, monitor your personal tolerance, and seek professional medical advice to ensure a balanced and safe diet. Making informed choices allows you to navigate dietary restrictions successfully and enjoy a wider range of foods.

Frequently Asked Questions

Cheeses that are low in histamines are generally fresh and unripened varieties, including mozzarella, ricotta, cream cheese, mascarpone, cottage cheese, and paneer.

High-histamine cheeses are those that are aged, fermented, or mould-ripened. Examples include parmesan, aged cheddar, blue cheese, Swiss, brie, and camembert.

Yes, mozzarella is typically low in histamine. It has a short fermentation time compared to aged cheeses, which means there is less time for histamine to accumulate.

Yes, you can often eat fresh cheeses, but it depends on your individual tolerance. Most people with histamine intolerance can consume small amounts of fresh cheeses like mozzarella and ricotta, but should avoid aged varieties.

The histamine content in cheese is directly related to the aging and fermentation process. The longer a cheese is aged, the more bacterial activity occurs, leading to higher histamine levels.

Plain, unflavored cream cheese is considered a low-histamine dairy option. Check the ingredients list to ensure no high-histamine additives are included.

A good rule of thumb is to look at the cheese's age and texture. Fresher, softer cheeses are generally lower in histamine, while harder, aged, or mouldy cheeses are higher.