Tyramine is a natural compound found in plants and animals. It’s a by-product of the breakdown of tyrosine, an amino acid. Tyrosine and tyramine are commonly found in many foods.
High amounts of tyramine can cause many health problems, the most common being migraine headaches. People who suffer from migraine headaches often choose to avoid foods containing tyramine. High levels of tyramine in the body can also cause high blood pressure.
Why You Should Avoid Tyramine
Tyramine is a type of compound called a monoamine. The body relies on an enzyme known as monoamine oxidase to break tyramine down. Some people don’t have enough monoamine oxidase to process tyramine, and this results in high tyramine levels. Some medications also interfere with monoamine oxidase production, making tyramine consumption dangerous.
If you are sensitive to tyramine, if you don’t make enough monoamine oxidase, or if you take a medication that blocks monoamine oxidase production, excess tyramine can cause serious side effects.
Migraine headaches
Tyramine is a known migraine trigger. Studies have confirmed the link between dietary tyramine and migraine attacks, leading doctors to recommend a low-tyramine diet to reduce the frequency of migraine attacks.
The link was discovered in the 1950s when doctors began prescribing monoamine oxidase inhibitors (MAOIs) for depression. Some patients complained of headaches and symptoms of high blood pressure after eating foods high in tyramine.
High blood pressure
Tyramine can trigger nerve cells to release norepinephrine, a hormone that increases blood pressure and heart rate. People who already have high blood pressure need to be careful when consuming foods with high tyramine levels.
The most common signs of a sudden increase in blood pressure are:
- Headaches
- Nausea
- Sweating
- Rapid heart rate
- Chest pain
- Shortness of breath
If you are taking MAOIs, it’s important to know these signs of increased blood pressure. If you have any of these symptoms after eating high-tyramine foods, you may need medical attention.
Tyramine-Rich Foods
Many foods are high in tyramine, so it can be challenging to avoid it entirely. If you are especially sensitive to tyramine or taking MAOIs, you will need to be aware of these foods so you can cut them from your diet.
Foods high in tyramine include:
Aged cheeses
Types of cheese that undergo an aging process will be high in tyramine. These cheeses include cheddar, blue, Swiss, Parmesan, feta, and Camembert. A study found that aged cheese contains a compound known as spermidine, which can help prevent liver damage.
Cured or processed meats
The longer a food takes to process, the higher the tyramine levels. This relationship between aging and tyramine goes for meats as well as cheese. Cured, smoked, or processed meats include dried sausages (such as pepperoni and salami), hot dogs, bologna, bacon, and smoked fish.
Pickled or fermented vegetables
Sauerkraut, kimchi, pickled beets, pickled cucumbers, and pickled peppers have high tyramine levels. Also, fermented soy products such as tofu, miso, and soy sauce contain tyramine.
Citrus and tropical fruits
Citrus fruits such as orange, grapefruit, lemon, lime, and tangerine contain high levels of tyramine. Tropical fruits have higher tyramine levels when ripened. Ripe bananas, pineapple, and avocado should be avoided if you are particularly sensitive to tyramine.
Alcoholic beverages
Fermented alcohol contains tyramine. Beer, red wine, vermouth, sherry, and some liqueurs have high amounts of tyramine.
Levels of Tyramine in Foods | |||
Type of Food | Low in Tyramine | Okay in Small Amounts | High in Tyramine |
| Meats, poultry, eggs, and fish | Fresh meat, fish, and eggs | Lunch meats, bacon, sausage, hot dog, and ham | Processed meats (such as chorizo, salami, or pepperoni) and pickled fish |
| Dairy | Milk (whole, 2%, and skim) and cheeses such as ricotta, fresh mozzarella, cottage cheese, and cream cheese | Buttermilk, yogurt, sour cream, and Parmesan | Aged cheeses |
| Fruits | Apples, peaches, cherries, and apricots | Citrus fruits, avocado, figs, plums, and bananas | None |
| Vegetables | Most fresh vegetables | Raw onion | Snow peas, pickles, olives, and fermented vegetables such as sauerkraut and kimchi |
| Nuts and seeds | None | Enjoy with caution | None |
| Breads and pastas | Processed cereals and premade pasta | Homemade breads | None |
| Beverages | Decaffeinated coffees and soda, fruit juices, and club soda | Limit caffeine to two servings per day | Alcohol (including red wine, beer, and liquor) and fermented nonalcoholic beverages |
Low-Tyramine Foods
Here are four foods for you to enjoy if you’re trying to reduce your tyramine levels:
Pasteurized cheese
Cheese made from pasteurized milk has lower levels of tyramine than aged cheeses. American cheese, cottage cheese, ricotta, and cream cheese are safer alternatives.
Vegetables
Instead of consuming large amounts of fermented or pickled vegetables, eating fresh vegetables — raw or cooked — will help you avoid overconsumption of tyramine.
Non-cured protein
If you’re trying to reduce your tyramine levels, fresh protein sources such as beef, chicken, pork, and fish are a great alternative to cured or processed meat.
Bourbon, gin, rum, or vodka
People with tyramine sensitivities are better off having bourbon, gin, rum, or vodka if they choose to drink alcohol.
Tips to Reduce Tyramine Intake
To limit the amount of tyramine in your everyday diet, consider the following tips:
- Eat as much fresh food as possible. When you can, skip processed or ready-to-eat meals, and opt for fresh produce and meat instead.
- Make time to cook regularly. After a few days in the fridge, leftover foods can raise your risk of migraine.
- Freeze prepped meals. If you don’t have time to cook during the week, cook a large amount of food, and split it into individual servings to freeze for later. This will limit the amount of tyramine in the food.
- Keep a food diary. Track what you eat, and note down when you have headaches so you can track which foods are triggers for you.
Tyramine-Rich Foods FAQs
Does chocolate have tyramine?
Chocolate has small amounts of tyramine, so enjoy it in small amounts.
What are the symptoms of too much tyramine?
If you’re sensitive to tyramine, the most common symptom is migraine. Tyramine can also increase your blood pressure and even cause heart palpitations.
Are tomatoes high in tyramine?
No, fresh tomatoes are generally low in tyramine.
Why are you not supposed to eat a lot of almonds?
Almonds have moderate amounts of tyramine and can be a migraine trigger.
