What Foods Are High in Amines?

November 12, 2025 •

4 min read

Amines are naturally occurring compounds in many foods, formed when proteins break down during aging, fermentation, or spoilage. For most people, consuming amine-rich foods poses no issue, but for individuals with a sensitivity or compromised enzyme function, it can trigger adverse reactions like headaches, migraines, or hives.

Quick Summary

A comprehensive guide to identifying foods with high amine content. Learn about the process that creates amines and recognize common culprits like aged cheeses, fermented products, and processed meats. Covers specific types of amines, potential health effects, and dietary tips.

Key Points

Sources of Amines: Amines form naturally in foods through protein breakdown during fermentation, aging, and spoilage.
Common Culprits: High-amine foods include aged cheeses, cured meats, fermented products like sauerkraut and soy sauce, and some fruits and vegetables.
Ripeness Matters: The ripeness of fruits like bananas and avocados directly impacts their amine content, with levels increasing as they mature.
Storage is Key: Amine levels in meats and fish increase with age, making fresh consumption or immediate freezing important.
Beverage Warnings: Red wine, beer, and chocolate drinks are common high-amine beverages.
Managing Sensitivity: Individuals with amine sensitivity may need to follow an elimination diet, guided by a healthcare professional, to identify and avoid their specific triggers.

Understanding Amines and Their Formation

Amines are small, nitrogen-containing organic compounds created during the breakdown of amino acids. This process is most common during fermentation, aging, ripening, and spoilage. As a result, the amine content of a food can vary significantly depending on its freshness, storage, and preparation methods. While there are many types of amines, those most commonly associated with dietary reactions include tyramine, histamine, and phenylethylamine.

For a majority of the population, the body's natural enzymes, primarily diamine oxidase (DAO) and monoamine oxidase (MAO), efficiently break down and metabolize these amines. However, some people have a genetic predisposition or a reduced function of these enzymes, causing amines to accumulate in the body and trigger symptoms of intolerance. Certain medications, like MAO inhibitors, can also interfere with the breakdown of tyramine, necessitating a low-amine diet.

A Closer Look at High-Amine Food Categories

Fermented and Aged Foods

Fermentation is a prime driver of amine production, making many popular fermented and aged foods major sources. This includes:

Aged Cheeses: Hard cheeses like cheddar, Swiss, Parmesan, blue cheese, and Gruyere have significantly higher tyramine content than younger, fresher cheeses like cottage cheese or ricotta.
Fermented Vegetables: Products such as sauerkraut, kimchi, and pickles are made through fermentation, which elevates their histamine levels.
Soy Products: Fermented soy foods like soy sauce, miso, and tempeh are rich in both tyramine and histamine.
Yeast Extracts: Spreads like Marmite and Vegemite are concentrated sources of amines.

Processed, Cured, and Smoked Meats and Fish

Curing and processing meats allow for the breakdown of proteins, leading to an increase in amine concentration. The same applies to fish that is not kept perfectly fresh.

Cured Meats: Salami, pepperoni, ham, and bacon are all cured and processed meats high in amines like tyramine.
Smoked and Pickled Fish: Smoked salmon, pickled herring, sardines, and canned fish can contain high histamine levels.
Leftovers: Meat and poultry that are stored as leftovers can also see a buildup of amines over time, especially if not frozen promptly.

Fruits, Vegetables, and Nuts

While many fresh fruits and vegetables are low in amines, some contain higher amounts, especially as they ripen.

Overripe Fruits: As fruits like bananas, avocados, and pineapple ripen, their amine content increases.
Certain Vegetables: Tomatoes, eggplant, and spinach are known to contain higher levels of histamine.
Broad Beans: Also known as fava beans, these legumes contain naturally occurring tyramine.
Dried Fruits: The drying process can concentrate amines in fruits like raisins, dates, and figs.
Nuts and Seeds: While most are moderate, certain varieties like walnuts and peanuts can be higher in amines.

Beverages and Condiments

Many common beverages and condiments are significant sources of amines, often due to fermentation.

Alcoholic Drinks: Red wine, beer (especially tap and home-brewed), and champagne are all fermented products high in histamine and tyramine.
Chocolate: Cocoa and chocolate contain phenylethylamine.
Vinegar: Some vinegars, particularly those used in pickles and dressings, contribute to amine intake.

Comparison of Amine-Rich Food Categories


Food Category	Primary Amine Type	High-Amine Examples	Low-Amine Alternatives
Dairy	Tyramine, Histamine	Aged cheese (cheddar, parmesan), flavored yogurt	Fresh dairy (milk), fresh cream cheese, ricotta, cottage cheese
Meat & Fish	Tyramine, Histamine	Salami, pepperoni, smoked fish, processed deli meats	Fresh chicken, fresh beef, fresh white fish
Fermented Foods	Tyramine, Histamine	Sauerkraut, kimchi, miso, soy sauce, yeast extract spreads	Fresh vegetables, sauces without fermented ingredients
Fruits & Veggies	Tyramine, Histamine	Overripe bananas, avocados, tomatoes, eggplant, spinach	Fresh or barely ripe fruits (pears, apples), fresh vegetables (lettuce, carrots)
Beverages	Tyramine, Histamine	Red wine, beer, champagne, chocolate drinks	Water, herbal teas, gin, vodka

Dietary Management for Amine Sensitivity

Managing a sensitivity to amines involves dietary modification. The first step, often guided by a healthcare professional or registered dietitian, is an elimination diet. This process removes high-amine foods to see if symptoms improve, followed by reintroduction to identify specific triggers.

Key strategies for a low-amine diet include:

Prioritize Freshness: Cook and consume meats, poultry, and fish immediately after purchase. Freeze leftovers to minimize amine formation.
Check Ripeness: Use bananas, avocados, and other fruits when they are just ripe, not overripe.
Opt for Fresh Dairy: Choose fresh, unfermented dairy products over aged cheeses and flavored yogurts.
Limit Fermented Products: Reduce or avoid fermented items like sauerkraut, miso, and soy sauce.
Hydrate Wisely: Stick to water and clear alcohol like gin or vodka, while avoiding red wine, beer, and excessive caffeine.

It is important to understand that amine levels are not static and can fluctuate based on storage and processing. What constitutes a high level for one person might be tolerable for another, so individualized management is key. For more in-depth information, the RPAH Elimination Diet Handbook offers detailed guidance often used by dietitians.

Conclusion

Foods with high amine content include a wide range of fermented, aged, cured, and processed products. For most people, these foods are part of a healthy diet, but for individuals with specific sensitivities or on certain medications, a low-amine diet may be necessary to manage symptoms like migraines or headaches. By understanding which foods are the primary sources of amines and implementing careful dietary strategies, those affected can effectively manage their condition and improve their quality of life. Always consult a healthcare professional for personalized advice before making significant dietary changes.

Frequently Asked Questions

Amine intolerance is a condition where the body has difficulty breaking down amines due to reduced enzyme function, leading to symptoms like headaches, rashes, and gastrointestinal issues after consuming amine-rich foods.

Yes, amines, particularly tyramine and histamine, have been identified as potential triggers for migraines in sensitive individuals. They can cause blood vessel constriction and an increase in cardiac output, which can lead to headaches.

Yes, chocolate contains phenylethylamine, an amine that can affect mood and alertness. However, it's typically metabolized quickly in the digestive process, though some sensitive individuals may react to it.

During fermentation and aging, bacteria or other microorganisms break down amino acids in the food. This process creates and increases the concentration of various amines, including tyramine and histamine.

Low-amine food choices include fresh meat and fish, fresh pasteurized dairy like cottage cheese, most fresh fruits and vegetables (except those high in amines like tomatoes), and clear alcohols like vodka.

Freezing food promptly can help prevent the buildup of amines that occurs over time during refrigeration or spoilage. This is especially important for storing leftovers.

Not all fermented foods are equally problematic. The amount of amines can vary widely based on the specific microorganisms and fermentation process used. However, most traditional fermented foods like sauerkraut and kimchi are considered high in amines.