Histamine Tracker
Miso
Miso is a long-fermented paste, and the longer it ferments, the more histamine accumulates — white miso least, red most.
Miso is made by fermenting soybeans with salt and a mold culture, sometimes for years, which builds up significant histamine.
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Fermentation duration — white (shiro) miso ferments for the shortest time and tends to have lower histamine than yellow or red varieties, which can ferment for a year or more
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Concentrated form — miso is used in small amounts, but it's very dense, so even a tablespoon carries a meaningful histamine load
If you want miso flavor, white miso used sparingly is generally the gentler starting point.
Track your reactions to miso 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)