Which Cheese Doesn't Cause Migraines? A Guide to Low-Tyramine Cheeses

According to the National Headache Foundation, aged cheeses are a known dietary trigger for some migraine sufferers due to their high tyramine content. For those wondering which cheese doesn't cause migraines, the answer lies in understanding tyramine levels and opting for fresher, less aged varieties.

Quick Summary

Migraine sufferers can often enjoy fresh cheeses and some mild varieties without triggering an attack. The key is to avoid aged cheeses, which contain high levels of tyramine. Individual triggers vary, so a food diary is a helpful tool for personalization.

Key Points

• Tyramine is the main culprit: As cheese ages, its tyramine content increases, making aged varieties a common migraine trigger for sensitive individuals.

• Fresh cheeses are generally safe: Opt for fresh, unaged, and mild cheeses like cottage cheese, ricotta, American, and fresh mozzarella, which contain lower levels of tyramine.

• Avoid aged and hard cheeses: Steer clear of long-aged and fermented cheeses, including Parmesan, blue cheese, and sharp cheddar, to reduce the risk of a migraine.

• A food diary is crucial: Track your food intake and migraine symptoms to identify your specific triggers, as sensitivity to tyramine is highly individual.

• Consider other factors: Lactose intolerance and food additives in processed cheeses can also be potential triggers for some migraine sufferers.

• Personalization is key: No two migraine sufferers are alike; managing your diet requires an individualized approach based on careful monitoring and observation.

Understanding Tyramine: The Link Between Cheese and Migraines

For many, a delicious slice of cheese is a simple pleasure. However, for those who experience migraines, certain types of cheese can be a source of intense pain. The primary culprit is a naturally occurring compound called tyramine, an amino acid that can trigger headaches in sensitive individuals. As cheese ages, its proteins break down, increasing the concentration of tyramine. This is why fresh cheeses are generally safer for migraine sufferers than their aged counterparts.

The Science Behind the Trigger

Tyramine is a 'vasoactive' amine, which means it can affect blood vessels. For some people, particularly those with a sensitivity, high levels of tyramine can cause blood vessels to first constrict and then dilate, leading to the characteristic throbbing pain of a migraine. The level of sensitivity to tyramine is highly individual. While some can tolerate small amounts, others must avoid high-tyramine foods completely. The process of tracking your personal food triggers, including cheese, is a crucial step in managing migraines effectively.

Which Cheeses are Safe for Migraine Sufferers?

Fortunately, not all cheeses are off-limits. Cheeses with a short aging process have significantly lower levels of tyramine and are less likely to trigger a migraine.

Safe Low-Tyramine Cheese Options:

• American Cheese: A highly processed and mild cheese, American cheese contains very little tyramine.
• Cottage Cheese: This fresh, unaged cheese is widely considered safe for migraine sufferers.
• Ricotta: As another fresh cheese, ricotta has a low tyramine content and is an excellent alternative to aged varieties.
• Fresh Mozzarella: Unlike aged mozzarella, fresh mozzarella is made with a short fermentation process, keeping tyramine levels low.
• Mild Cheddar: While sharp or aged cheddar is a common trigger, the mild version has a shorter aging period and is often better tolerated.
• Cream Cheese: The unaged, fresh nature of cream cheese makes it a safe option for many.
• Monterey Jack: This mild, white cheese is typically safe due to its short aging time.
• American-Made Swiss: While European Swiss cheeses are often aged and can trigger migraines, the American-made version, sometimes called Baby Swiss, is generally low in tyramine.

High-Tyramine Cheeses to Avoid

As a general rule, the longer a cheese has been aged, the higher its tyramine content. These aged varieties are the ones most often associated with triggering migraines.

Aged Cheeses to Limit or Avoid:

• Parmesan: This is one of the highest tyramine cheeses due to its extensive aging process.
• Blue Cheeses (e.g., Gorgonzola, Roquefort): The molds and aging process give blue cheese its distinct flavor but also increase tyramine levels.
• Aged Cheddar: Sharp cheddar is a frequent offender for those with migraine sensitivity.
• Swiss (European): Aged Swiss varieties, such as Emmental, contain higher levels of tyramine than their American-made counterparts.
• Brie: The soft, ripened nature of brie cheese means it contains higher levels of tyramine.
• Camembert: Similar to brie, camembert is a soft, mold-ripened cheese to be cautious with.
• Feta: While not as hard as Parmesan, some sources still recommend caution with feta due to its tyramine content.
• Provolone: Aged provolone can also have elevated tyramine levels.

Comparison Table: Migraine-Friendly vs. High-Tyramine Cheeses

Feature	Migraine-Friendly Cheeses	High-Tyramine Cheeses
Aging Time	Very short (fresh or mild)	Long (aged, hard, mold-ripened)
Tyramine Content	Low	High
Texture	Soft, mild, fresh	Hard, sharp, crumbly
Examples	American, Ricotta, Cottage Cheese, Fresh Mozzarella	Parmesan, Blue Cheese, Aged Cheddar, Swiss, Brie
Common Use	Spreads, fresh salads, mild toppings	Grating, cheese boards, melting in aged dishes
Risk of Triggering	Low	High
Key Characteristic	Less protein breakdown	Significant protein breakdown during aging

The Role of a Food Journal in Identifying Triggers

Dietary triggers are not universal, and what affects one person may not affect another. A food and headache diary is an invaluable tool for anyone looking to manage their migraines. By tracking your food and drink intake alongside your migraine symptoms, you can begin to identify patterns and pinpoint your personal triggers.

How to Keep a Food Diary:

• Record Everything: Write down every food and drink you consume, noting the date and time.
• Note Symptoms: When you experience a migraine, record the time of onset, duration, and severity.
• Identify Connections: Over time, review your journal to see if there's a correlation between consuming a specific cheese (or other food) and the onset of a migraine. Be mindful that a trigger food can sometimes cause a migraine attack hours later.
• Consult a Professional: Share your findings with your doctor or a registered dietitian. They can provide personalized advice and confirm your suspected triggers.

Beyond Tyramine: Other Considerations

While tyramine is the primary concern with cheese, other factors related to dairy can also be potential migraine triggers for some individuals.

• Lactose Intolerance: For some, lactose intolerance can cause digestive discomfort and related stress that may trigger a migraine. If you suspect lactose intolerance, a doctor can help you determine if a lactose-free diet is right for you. Some fresh cheeses, like cottage cheese and ricotta, contain less lactose than milk.
• Food Additives: Processed dairy products and cheese sauces often contain additives that can also be potential triggers for sensitive individuals. Opting for natural, fresh cheeses can help avoid this issue.

Conclusion

Navigating the world of cheese with migraines requires knowledge of tyramine, the key compound in aged cheese that can trigger attacks. By opting for fresh, low-tyramine cheeses like ricotta, cottage cheese, American, and fresh mozzarella, you can often continue to enjoy cheese without worry. Conversely, cheeses with a longer aging process, such as Parmesan, blue cheese, and aged cheddar, should be limited or avoided. Given the highly individual nature of migraine triggers, keeping a food diary is the most effective method for understanding your own body and managing your diet. A personalized approach, guided by consistent tracking and professional advice, empowers you to make informed decisions about your diet and reduce the frequency of your migraine attacks. For more comprehensive information on managing migraines, see the guide on the National Headache Foundation website.

Frequently Asked Questions

What is the primary substance in cheese that can cause migraines?

The primary substance is tyramine, a naturally occurring amino acid. As cheese ages, its protein breaks down, and tyramine content increases, which can trigger migraines in sensitive people.

Are all types of cheese a migraine trigger?

No, not all cheeses are triggers. Fresh, unaged, and mild cheeses typically contain low levels of tyramine and are less likely to cause a migraine. Aged and hard cheeses, however, are often high in tyramine and should be avoided.

Which specific cheeses are generally considered safe for migraine sufferers?

Safe options often include American cheese, cottage cheese, ricotta, fresh mozzarella, mild cheddar, and cream cheese. These cheeses have a short aging process and therefore lower tyramine levels.

What are some high-tyramine cheeses to avoid?

You should consider avoiding cheeses with a long aging process, such as Parmesan, blue cheese (Gorgonzola, Roquefort), aged cheddar, brie, and aged provolone.

How can I find out if cheese is a trigger for my migraines?

Keep a food and headache diary to track what you eat and when you experience migraines. Over time, this can help you identify patterns and confirm if cheese, or a specific type, is a trigger for you.

Is it possible to be sensitive to cheese for reasons other than tyramine?

Yes. Some individuals may react to lactose or to food additives found in processed cheeses. Lactose intolerance or an inflammatory response can also contribute to triggering a migraine.

Does cooking or melting a high-tyramine cheese reduce its ability to cause a migraine?

No, cooking or melting cheese does not reduce its tyramine content. The level of tyramine is determined by the aging process, not by how the cheese is prepared.