Histamine Tracker
Fermented foods
Fermentation naturally produces histamine as bacteria break down proteins, making aged and fermented foods some of the highest sources around.
Fermentation is essentially a controlled bacterial process — and those bacteria produce histamine as a byproduct of breaking down proteins.
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More time, more histamine — the longer something ferments or ages (think sauerkraut, kimchi, aged cheese, cured meats), the more histamine tends to accumulate
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Wide range across products — not all fermented foods are equal; a lightly fermented yogurt may be much lower than a long-aged salami or a pungent blue cheese
Freshly made fermented products generally contain less histamine than shelf-stable, long-fermented ones — so production method and age both matter.
Track your reactions to fermented foods in Histamine Tracker. Log meals and symptoms to spot the patterns that matter for your body.
For educational purposes only. Not medical advice. Consult a healthcare professional for personal guidance.
References
- SIGHI Food Compatibility List — SIGHI (2026)
- Histamine and histamine intolerance — Maintz & Novak (2007)
- Histamine Intolerance: The Current State of the Art — Comas-Basté et al. (2020)
- Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? — Sánchez-Pérez et al. (2021)
- Histamine Intolerance: Symptoms, Diagnosis, and Beyond — Jochum (2024)
- Guideline on management of suspected adverse reactions to ingested histamine — Reese et al. (2021)