What is Tyramine?
Tyramine is a natural compound derived from tyrosine, an amino acid. It's broken down by the enzyme monoamine oxidase (MAO). For most people, consuming tyramine is not an issue because MAO efficiently processes it. However, individuals taking monoamine oxidase inhibitors (MAOIs), medications used for depression or Parkinson's, have reduced MAO activity. This can lead to a buildup of tyramine and a dangerous spike in blood pressure called a hypertensive crisis. Tyramine is also a known trigger for migraines in sensitive individuals. The amount of tyramine in food increases with aging, fermentation, pickling, and poor storage, making freshness important for controlling intake.
High-Tyramine Foods to Limit or Avoid
For those on a low-tyramine diet, certain foods have higher concentrations, particularly those that are aged or fermented for longer periods.
Key High-Tyramine Categories:
Aged and Fermented Cheeses; Cured, Smoked, and Processed Meats; Fermented and Pickled Foods; Yeast Extracts and Soy Products; Certain Alcoholic Beverages; Specific Fruits and Vegetables such as Fava beans, overripe bananas and avocados. A detailed list of foods to avoid can be found on {Link: Dr. Axe https://draxe.com/nutrition/tyramine/}.
Low-Tyramine Food Options
Fresh, unprocessed foods are generally low in tyramine when stored and prepared correctly. Examples include Fresh Proteins, Fresh Dairy, Grains and Starches, Fruits and Vegetables, and Beverages. {Link: Healthline https://www.healthline.com/health/tyramine-free-diets#tips} provides a comprehensive list of tyramine-free foods.
Safe Food Handling and Storage
Proper handling is crucial as tyramine levels increase over time. Key practices include eating fresh, limiting leftovers to 48 hours in the refrigerator (freeze for longer), proper storage (refrigerate and thaw safely), reading labels, and being mindful when dining out.
Tyramine Content Comparison
A comparison of food categories shows aged and cured items are high in tyramine, while fresh options are generally low. For example, aged cheeses (Cheddar, Blue) are high, but fresh cheeses (Cottage, Cream) are low. Cured meats (Salami) are high, but fresh meat/poultry/fish are low. A detailed table comparing food categories can be found on {Link: Verywell Health https://www.verywellhealth.com/tyramine-overview-foods-to-eat-and-foods-to-avoid-5224870}.
Conclusion: Managing Tyramine Intake
While most people handle tyramine fine, those sensitive or taking MAOIs must manage intake to avoid migraines or hypertensive crises. Focusing on fresh foods and avoiding aged, fermented, and cured items is key. Always consult a healthcare professional before dietary changes, especially with medication. The Mayo Clinic offers guidance on MAOIs and diet for further details.
Frequently Asked Questions
Q: Who needs to avoid high-tyramine foods? A: People taking MAOI medications and those prone to migraines should limit tyramine.
Q: Can cooking destroy tyramine in food? A: No, cooking doesn't significantly lower tyramine; its content depends on age, fermentation, and freshness.
Q: What are the main symptoms of a hypertensive crisis caused by tyramine? A: Symptoms include severe headache, rapid heart rate, chest pain, nausea, and shortness of breath, requiring immediate medical help.
Q: Are all cheeses high in tyramine? A: No. Aged cheeses are high, but fresh ones like cottage and ricotta are typically low.
Q: Is soy sauce a high-tyramine food? A: Yes, fermented soy products like soy sauce, miso, and tempeh are high in tyramine.
Q: What about nuts and seeds? A: Some nuts and seeds have moderate tyramine and should be eaten in moderation by sensitive individuals.
Q: How quickly should I eat leftovers to minimize tyramine? A: Eat leftovers within 48 hours or freeze them promptly.
