What Fermented Foods Contain Histamines and Why?

December 25, 2025 •

3 min read

Fermented foods, often praised for their probiotic benefits, contain variable levels of histamine due to microbial activity during fermentation, aging, and storage. This means while some people find kimchi and sauerkraut beneficial, others with histamine intolerance may experience adverse symptoms. Understanding which foods are high in histamine is crucial for managing dietary choices effectively.

Quick Summary

Certain fermented foods develop high levels of histamines, and this article explains why. It details common high-histamine offenders like aged cheeses and cured meats, and explains the body's mechanism for breaking down histamines. Guidance on identifying sensitivity and making informed dietary decisions is also provided.

Key Points

Histamine Formation: Fermentation processes, especially aging, cause microorganisms to convert the amino acid histidine into histamine, leading to higher concentrations in some foods.
High-Histamine Foods: Aged cheeses, cured meats, sauerkraut, and alcoholic beverages like red wine are notoriously high in histamines.
Microbe Variability: Different bacterial strains can either produce or degrade histamine, making the histamine content of fermented products highly variable.
Freshness is Key: Histamine levels increase with age, so consuming the freshest foods and avoiding leftovers can help manage intake.
Histamine Intolerance: Some individuals with an enzyme deficiency (DAO) cannot break down histamine effectively, leading to symptoms like headaches, hives, and digestive issues.
Smart Swaps: Opt for fresher foods over aged or cured ones, and consider histamine-degrading probiotic strains to support gut health while minimizing risk.
Personalized Approach: Due to high variability and individual sensitivities, managing histamine requires personal observation and, ideally, professional medical guidance.

Understanding Histamine and Fermentation

Histamine is a biogenic amine found naturally in some foods and produced by the body. It functions as a neurotransmitter and regulates immune responses. Microbes convert the amino acid histidine into histamine during fermentation. Histamine levels depend on the microbes used, the histidine content, and fermentation conditions. Individuals with a deficiency in the DAO enzyme struggle to break down ingested histamine, leading to its accumulation and triggering symptoms.

The Role of Microbes in Histamine Production

Microbial strains vary in histamine production. Some, like certain lactobacilli, increase histamine, while others, such as Lactobacillus plantarum and Bifidobacterium longum, may degrade it. The diverse microbes in fermented foods cause histamine content to vary significantly.

Fermented Foods High in Histamine

Aged and prolonged fermentation typically results in higher levels of biogenic amines, including histamine.

High-Histamine Culprits

Aged and Cured Meats: Salami and cured sausages are high in histamine due to aging and curing.
Aged Cheeses: Mature cheeses like Parmesan contain more histamine than fresh varieties.
Fermented Vegetables: Sauerkraut and kimchi can be high in histamine, particularly if they contain animal ingredients.
Alcoholic Beverages: Red wine and beer are common histamine sources.
Vinegar: Present in many condiments, vinegar can increase histamine levels.
Fermented Soy Products: Miso, soy sauce, and tempeh are fermented soy items that can be histamine-rich.
Fermented Dairy (variable): Some yogurts and kefir contain histamine, though some strains may be histamine-degrading.

High vs. Low Histamine Fermented Foods

Managing histamine intolerance often requires careful food selection. The table below compares histamine levels in different fermented food categories.


Food Category	High Histamine Examples	Lower Histamine Alternatives	Notes
Dairy	Aged cheese (Parmesan, Cheddar)	Fresh mozzarella, cottage cheese, fresh ricotta	Levels vary by bacterial strain; fresh is always better.
Beverages	Red wine, beer, champagne	Herbal tea, water, low-histamine probiotic drinks	Alcohol can inhibit DAO enzyme activity.
Vegetables	Sauerkraut, kimchi (with fish paste)	Cabbage-only sauerkraut (long-fermented, specific strains), low-histamine probiotic vegetables	Fresh is best; vegetable-only ferments can be lower if made with care.
Meats	Salami, cured sausages	Freshly cooked meat	Avoid all processed, smoked, and fermented meats.
Soy	Soy sauce, miso, tempeh	Fresh soy milk, tofu	Fermentation concentrates biogenic amines.

Strategies for Managing Histamine Intake

Dietary management is key to controlling histamine intolerance.

Choose Freshness: Histamine increases with age. Prioritize fresh foods and be cautious with leftovers.
Cook at Home: Preparing your own food allows control over ingredients and freshness, including minimizing histidine-rich additions in ferments.
Introduce Slowly: Introduce new foods gradually to gauge tolerance.
Look for Specific Strains: Some probiotics contain histamine-degrading strains like Lactobacillus plantarum or Bifidobacterium longum.
Consider DAO Support: Discuss DAO enzyme supplements with a healthcare professional if needed.
Focus on Gut Health: A healthy gut microbiome can help regulate histamine levels.

Conclusion

Many fermented foods contain biogenic amines, including histamine, which can cause discomfort for sensitive individuals. Aged cheeses, cured meats, certain fermented vegetables, and alcoholic drinks are common high-histamine culprits. However, histamine levels vary, and careful food choices, prioritizing freshness, and considering microbial strains can help manage symptoms. A proper diagnosis and professional medical guidance are crucial for navigating histamine intolerance and safely incorporating fermented foods into your diet. For more information on the microbiology of fermented foods and biogenic amines, consult reliable scientific resources.

Frequently Asked Questions

Histamine intolerance is a condition where the body cannot effectively break down histamine, often due to a deficiency of the enzyme diamine oxidase (DAO). When histamine levels build up, it can trigger a range of symptoms, including headaches, hives, and digestive problems.

No, not all fermented foods contain high levels of histamine. The histamine content depends on factors like the specific microbial strains used, the histidine content of the ingredients, and the fermentation duration. For example, fresh, vegetable-only ferments may contain very low levels.

Sauerkraut can be high in histamine, especially if it is aged or made with ingredients that add histidine, such as whey or fish paste. However, the level can be lower in fresh, vegetable-only sauerkraut fermented for a specific period.

Aged cheeses have more histamine because the long maturation process allows for more microbial activity. This means microorganisms have more time to convert histidine into histamine, leading to a higher concentration compared to fresh cheeses.

This can be a double-edged sword. Some probiotic strains produce histamine, while others help degrade it. It is important to choose probiotic strains carefully, ideally under the guidance of a healthcare professional, looking for low-histamine or histamine-degrading varieties like certain Bifidobacterium longum strains.

Some alternatives include fresh cheeses (like mozzarella), fresh soy products (like tofu), or specially prepared low-histamine ferments, such as certain recipes for lacto-fermented vegetables using only salt, water, and vegetables, and controlled fermentation times.

No, histamine is not destroyed by cooking, boiling, or freezing. It is a heat-stable compound, so once it has formed in a food, it will remain there regardless of preparation method.

The histamine content in yogurt can vary significantly. Some strains of bacteria used in yogurt can be histamine-producing, while others may not. Fresh, plain yogurt often has less histamine than aged or flavored varieties.

An elimination diet under medical supervision is often the most effective way to assess histamine intolerance. This involves removing high-histamine foods for a period and then reintroducing them systematically to observe any reactions.