Which foods are high in amines and which are low? We’ve made a comprehensive amines food list that you can print (or save) and refer to wherever you go! View our complete list – Download the pdf using the link below!
Suffering from amine-induced headaches? This guide could help!
If you suspect an amine sensitivity or amine intolerance, we have information and resources for you. You do not have to suffer the symptoms!
High-Amine Foods
View Amines Food List Here – Free Download
Amines are organic compounds that contain nitrogen, and they can be found in various food products including fish products, dairy products, and aged meats.
While some amines are essential for human health, others can lead to adverse reactions and food intolerances in susceptible individuals.
Top 20 High-Amine Foods
View Complete List Here – Free Download
- Aged cheeses (e.g., cheddar, parmesan)
- Processed or cured meats (e.g., salami, pepperoni)
- Red wine
- Beer
- Soy sauce
- Tomato-based products (e.g., tomato sauce, ketchup)
- Spinach
- Avocado
- Eggplant
- Canned or smoked fish (e.g., tuna, mackerel)
- Fermented foods (e.g., sauerkraut, kimchi)
- Yeast extract (e.g., Marmite, Vegemite)
- Vinegar and vinegar-containing foods (e.g., pickles)
- Chocolate
- Strawberries
- Pineapples
- Certain nuts (e.g., walnuts, peanuts)
- Sour cream
- Tofu
- Miso paste
Which fruits are high in amines?
Fruits, like other foods, can vary in their amine content, particularly histamine. You’ll find a variety of fruits included in our amines food list.
We know some fruits to be higher in histamine and other amines, making them potential triggers for individuals with amine sensitivity or histamine intolerance.
Here are some fruits that are considered higher in amines:
- Strawberries: Strawberries have relatively high histamine levels.
- Pineapples: Pineapples can contain moderate to high levels of histamine.
- Citrus Fruits: While citrus fruits like oranges, lemons, and grapefruits are not exceptionally high in histamine, they can be problematic for some individuals with histamine intolerance due to the presence of natural food chemicals.
- Kiwi: Kiwi is another fruit that may contain histamine and may trigger reactions in sensitive individuals.
- Bananas: While not extremely high in histamine, bananas may be tolerated differently by individuals with histamine sensitivity.
View Complete List Here – Free Download
What vegetables are high in amines?
There are also some vegetables known to have higher levels of amines, particularly histamine, compared to others.
If you have amine sensitivity or histamine intolerance, you may want to be cautious with the following vegetables, which are considered higher in amines:
- Tomatoes: Tomatoes are one of the vegetables (technically a fruit) with the highest histamine content. This includes fresh tomatoes, tomato sauce, and tomato-based products.
- Eggplants (Aubergines): Eggplants are known to contain moderate levels of histamine and should be consumed with caution.
- Spinach: Spinach can have moderate levels of histamine, making it a vegetable to be aware of if you have histamine intolerance.
- Avocado: Avocado is another vegetable that is high in histamine and can trigger reactions in individuals with histamine sensitivity.
- Sauerkraut: While sauerkraut is not a vegetable in its natural state, it is a fermented cabbage product that can have elevated histamine levels due to the fermentation process.
- Pickles: Pickled vegetables, including cucumbers, may have increased histamine levels due to the pickling process.
- Peppers: Some individuals with histamine intolerance may find that certain types of peppers, particularly hot peppers like chili peppers, can be problematic.
- Olives: Certain olives, especially cured or fermented, may have higher histamine levels.
- Mushrooms: While not particularly high in histamine, some individuals with histamine intolerance may be sensitive to mushrooms.
Do eggs have amines?
Yes, eggs can contain amines, including histamine, although they are not typically considered a high-amine food.
The amine content in eggs may vary depending on several factors, such as the freshness of the eggs, storage conditions, and how they are prepared. Fresh eggs, especially those that are properly stored at refrigeration temperatures, are less likely to have high histamine levels.
However, as eggs age, the histamine content can increase, which may be a concern for individuals with histamine intolerance or amine sensitivity.
People with histamine intolerance or amine sensitivity need to monitor their body’s response to eggs to know for sure if eggs are a trigger.
Some people find that they can tolerate fresh eggs without issue, while others may experience symptoms after consuming eggs that have been stored for an extended period.
Tips if you suspect eggs as a trigger
- Fresh Eggs: Choose fresh eggs and ensure they are stored at a proper temperature (refrigeration) to minimize histamine formation.
- Moderation: If you are sensitive to histamine, you may want to consume eggs in moderation to see how your body responds.
- Monitor Your Reactions: Keep a food diary to track your reactions to different foods, including eggs, to identify specific triggers.
- Consult a Healthcare Professional: If you experience severe or persistent symptoms related to amine sensitivity or histamine intolerance, consider consulting with a healthcare professional or nutritionist for guidance and personalized recommendations.
View Complete List Here – Free Download
Does coffee have amines?
Yes, coffee can contain amines, including histamine, although it is not typically considered a high-amine food. In fact, several drinks appear on our Amines Food List printable.
The amine content in coffee can vary depending on several factors, including the type of coffee bean, the roasting process, and the brewing method.
Considerations regarding amines in coffee
- Coffee Beans: The type of coffee bean used can influence its amine content. Some varieties of coffee beans may have higher histamine levels than others.
- Roasting Process: The roasting process can also affect amine levels in coffee. Generally, the longer and darker the roast, the lower the histamine content tends to be.
- Brewing Method: The brewing method can impact histamine levels. Espresso, for example, tends to have lower histamine levels compared to other brewing methods like drip coffee.
- Freshness: Freshly ground coffee and recently brewed coffee are less likely to have high histamine levels compared to coffee that has been sitting for an extended period.
Some individuals may find that they can tolerate certain types of coffee or brewing methods better than others.
Tips if you suspect coffee as a trigger
- Choose Fresh Coffee: Opt for freshly ground coffee beans and brew your coffee shortly before consumption.
- Lighter Roasts: Lighter roasts are generally associated with lower histamine levels. Consider trying different roast levels to see which one works best for you.
- Moderation: Consume coffee in moderation and be mindful of your body’s response. If you notice adverse reactions, consider reducing your coffee intake or exploring low-amine coffee alternatives.
- Consult a Healthcare Professional: If you experience severe or persistent symptoms related to amine sensitivity or histamine intolerance, consult with a healthcare professional or nutritionist for personalized guidance and dietary recommendations.
Which vitamins are amines?
Vitamins themselves are not considered amines; however, some vitamins contain amine groups within their chemical structures.
These amines in vitamins are not typically associated with the same concerns as dietary amines like histamine or tyramine, but we’ve compiled a list here anyway (though you will not find them on our Amines Food List download).
Vitamins that contain amine groups
- Vitamin B1 (Thiamine): Thiamine is a water-soluble B vitamin that contains an amine group. It plays a crucial role in energy metabolism and nerve function.
- Vitamin B2 (Riboflavin): Riboflavin is another water-soluble B vitamin that contains amine groups. It is involved in various metabolic processes in the body.
- Vitamin B3 (Niacin): Niacin is a water-soluble B vitamin that contains amine groups. It is important for cellular energy production and can have vasodilatory effects, leading to a niacin “flush” in some individuals.
- Vitamin B5 (Pantothenic Acid): Pantothenic acid is a water-soluble B vitamin that contains an amine group. It participates in the synthesis of fatty acids and energy production.
- Vitamin B6 (Pyridoxine): Pyridoxine is a water-soluble B vitamin that contains amine groups. It plays a role in amino acid metabolism, neurotransmitter synthesis, and hemoglobin formation.
It’s important to note that these vitamins are essential for human health and are typically well-tolerated by the body when consumed within recommended dietary levels.
They do not have the same properties or effects as dietary amines like histamine or tyramine, which can be problematic for individuals with histamine intolerance or amine sensitivity.
What are the examples of amines in food?
Amines are a diverse group of organic compounds that play crucial roles in various biological processes within the human body. They are usually categorized into several types including biogenic amines, vasoactive amines, and heterocyclic amines.
Biogenic amines are naturally occurring compounds formed by the breakdown of proteins in foods and can affect human health in multiple ways.
They are formed through the enzymatic or bacterial decarboxylation of amino acids in protein-containing foods.
Some of the most well-known biogenic amines include histamine, tyramine, and phenylethylamine.
Histamine is a biogenic amine that plays a vital role in the immune system and in the regulation of gastric acid secretion. However, excessive histamine intake, often associated with high-histamine foods, can lead to histamine intolerance.
Histamine intolerance is characterized by adverse reactions when histamine levels exceed the body’s capacity to break it down.
Vasoactive amines have the ability to dilate or constrict blood vessels.
Heterocyclic amines are a group of amines formed during the cooking of meat products at high temperatures. They have been a subject of concern due to their potential carcinogenic properties and association with health problems such as cancer.
What are the effects of amines on the body?
People with amine intolerance could experience digestive problems, skin issues like eczema, and even severe allergic reactions. Our Amines Food List download to track the relative amount of amines you are consuming to avoid symptoms.
Symptoms can vary in severity and may include headaches, hives, itching, abdominal pain, diarrhea, and more.
Amine intolerance can manifest with a range of symptoms, making it challenging to diagnose. Your doctor will likely have to perform various elimination diet tests to be sure.
Find a full explanation of amine intolerance and sensitivity here!
Histamine Intolerance
Histamine intolerance is a specific type of amine intolerance in which you can’t break down histamine properly.
When histamine levels rise in the body, individuals with histamine intolerance can experience a wide range of symptoms, including those mentioned earlier.
The symptoms are often cumulative, meaning they worsen with the consumption of multiple high-histamine foods over a short period of time.
Chemical Sensitivity and Food Allergies
Amines can also be a factor in chemical sensitivity and food allergies. While not all individuals with food allergies react to amines, some may experience adverse reactions when exposed to certain high-amine foods.
The interplay between a person’s immune system, histamine levels, and specific food triggers can lead to complex health issues.
What are the symptoms of amine intolerance?
Food allergies, including those related to amines, involve an immune system response to specific food proteins or compounds.
Common Symptoms
- Headaches: One of the most common symptoms associated with amine sensitivity.
- Migraines: Some people with amine intolerance may experience migraines, which are often characterized by severe headaches, visual disturbances, and nausea.
- Skin Reactions: Skin issues are common and may include hives (urticaria), eczema, and flushing.
- Digestive Problems: Gastrointestinal symptoms may occur, such as abdominal pain or cramps, diarrhea, nausea, and vomiting.
- Respiratory Symptoms: Some people may experience respiratory issues, including runny or congested nose, sneezing, wheezing, or shortness of breath.
- Fatigue: Amine intolerance can lead to fatigue, low energy levels, and a feeling of general malaise.
- Dizziness or Lightheadedness: Some individuals may feel dizzy or lightheaded after consuming high-amine foods.
- Joint Pain: Joint pain and discomfort can occur in some cases.
- Increased Heart Rate: Heart palpitations or an elevated heart rate may be observed.
- Anxiety or Mood Changes: Amine sensitivity can affect mood, leading to symptoms of anxiety, irritability, or depression in some individuals.
- Sleep Disturbances: Insomnia or disrupted sleep patterns can be linked to amine intolerance.
It’s important to note that amine allergies are not well understood by everyone, and symptoms can sometimes be mistaken for other conditions.
Additionally, the severity of symptoms can vary widely from person to person.
Do I have amine intolerance?
If you think you may have amine sensitivity or intolerance and experience any of these symptoms after consuming high-amine foods, it’s a good idea to keep a food diary to identify triggers and consult with a healthcare professional or nutritionist for proper evaluation and guidance.
They may recommend an elimination diet to identify the source of the symptoms, or a low FODMAP diet to reduce trigger foods.
A simple place to start is to incorporate more fresh foods into the diet and reduce your consumption of food additives. And of course, take a look at our amines food list pdf for more specific information about these foods.
Low-amine Foods List
View Complete List Here – Free Download
Choose these low-amine options to reduce amines in the diet and evaluate how you feel after making the changes.
Remember that individual tolerance to amines can vary, so it’s important to monitor your body’s response when trying new foods or substitutes.
Gradually incorporating these substitutions into your diet can help you adapt to a low-amine eating plan while minimizing the risk of adverse reactions.
Additionally, consulting with a healthcare professional or nutritionist who specializes in food intolerances can provide personalized guidance and support on your low-amine journey.
Substitutions List to AVOID High-Amine Foods:
- Low-amine cheeses: Opt for fresh cheeses like mozzarella, cream cheese, or cottage cheese as substitutes for aged cheeses.
- Fresh meats and poultry: Choose fresh, unprocessed cuts of meat and poultry instead of processed or cured meats.
- White wine: If you enjoy wine, consider white wine as an alternative to red wine, as it typically has lower amine levels.
- Non-alcoholic beverages: Replace beer with non-alcoholic options like sparkling water or alcohol-free beer.
- Coconut aminos: Use coconut aminos as a soy sauce substitute in recipes.
- Low-amine tomato sauce: Look for histamine-friendly recipes online to make your own using fresh green or yellow tomatoes.
- Kale or Swiss chard: These greens can be used in place of spinach in recipes.
- Zucchini: Substitute zucchini for eggplant in dishes.
- Fresh fish: Choose fresh fish over canned or smoked varieties to reduce histamine levels.
- Fresh vegetables: Instead of fermented vegetables, use fresh ones in your salads and side dishes.
- Herb-based seasonings: Use herbs and spices like basil, thyme, and rosemary for flavor instead of yeast extracts.
- Lemon or lime juice: Replace vinegar with lemon or lime juice in salad dressings and marinades.
- Carob: Carob can be a chocolate alternative in some recipes.
- Blueberries: Enjoy blueberries in place of strawberries as a low-amine fruit option.
- Mango: Use mangoes instead of pineapples for a tropical flavor in dishes.
- Low-amine nuts: Opt for low-amine nuts like pecans or almonds instead of high-amine varieties.
- Greek yogurt: Greek yogurt can be used as a sour cream substitute in recipes.
- Tempeh: Choose tempeh as a tofu alternative with lower amine content.
- Low-amine miso paste: Look for miso paste with reduced amine levels for use in soups and marinades.
- Homemade condiments: Make your own condiments and dressings using low-amine ingredients to replace store-bought varieties.
Conclusion
Amines are a complex group of organic compounds that can have both positive and negative effects on human health.
While some amines are essential for the proper functioning of the body, others can lead to adverse reactions and food intolerances in susceptible individuals.
Understanding the sources of amines in food, their impact on the body, and how to manage amine-related food intolerances is crucial for maintaining good health. Our amines food list is a powerful tool to keep track of your amine consumption.
If you suspect that you have amine sensitivity or histamine intolerance, it is advisable to consult with a healthcare professional or nutritionist who can provide personalized guidance and help you create a suitable dietary plan.
Remember that dietary choices can have a profound effect on your well-being, and making informed decisions about the foods you consume is an essential step towards better health and quality of life.
