Under the Microscope: Is Cream Cheese Low Histamine or Not?

Struggling to figure out which cheese won’t leave you with abdominal discomfort, bloating, or headaches?

You’re not alone.

Read along to de-mystify all things cheese and walk away with a better understanding of how you can enjoy cream cheese again whilst adhering to a low histamine diet.

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Here’s what you really want to know

The SIGHI list (8) rates plain cream cheese free from additives and flavourings as a 0, putting it firmly in the ‘very low’ histamine category.

If you’ve started exploring a low histamine diet, you’ve probably come across the SIGHI list a popular tool that rates the histamine content of various foods. It’s widely used, but it’s not an exact science. And here’s why that matters…

It’s a blend of scientific research, clinical observations, and anecdotal reports from individuals with histamine intolerance. So while the list can be incredibly useful, it’s not a one-size-fits-all solution.

Let’s break down what that means for your own food choices as we go. Next up let’s talk histamine.

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Let’s talk histamine…

Histamine intolerance (HIT) is a term used for a type of food intolerance which causes unwanted adverse reactions in the body (1).

Unlike allergies, histamine intolerance doesn’t involve the immune system. Instead, it happens when histamine builds up in the body faster than the enzymes can break it down.

This build-up of histamine often occurs due to impaired activity of diamine oxidase (DAO), an enzyme responsible for breaking down histamine in the gut (2).

What are histamine liberators?

Histamine liberators are thought to trigger histamine release in the body. But so far there’s no solid scientific evidence to support this idea.

What we do know so far is that foods contain vasoactive amines (like tyramine, putrescine, and cadaverine) that compete with histamine for breakdown by the DAO enzyme. In people with low DAO activity, this competition can lead to a build-up of histamine in the body (1).

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What is cream cheese?

Cream cheese is one of the most popular and accessible cheeses, and for good reason. With its soft, creamy texture and mild, slightly tangy flavour, it’s a kitchen staple. Well, certainly in my eyes at least.

Cream cheese begins its journey as pasteurised cream or a combination of cream and milk. The process involves the incorporation of lactic acid producing bacteria to lower the pH and form soft curds, this is known as fermentation (3).

The contents is gently heated and strained of excess liquid (whey). Leaving behind the smooth and creamy cheese we know – with no aging required.

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How does histamine form in cheese?

Histamine forms in cheese when certain bacteria involved in the fermentation or spoilage process break down the amino acid (histidine) to histamine. Lactic acid bacteria have also been described as histamine-producing microorganisms (2).

Common soft/cream cheese making bacteria, like Lactococcus lactis and Lactobacillus paracasei produce lactic acid, lowering the pH and creating ideal conditions for histamine formation. These microbes are essential to the flavour development and fat and protein breakdown (7).

So whilst these bacteria help craft the taste and texture of cheese, they can contribute to histamine build up.

Raw milk in the cheese making process

Unlike pasteurised milk, raw milk hasn’t been heat-treated, so it keeps all of its natural bacteria intact (5)

And as we’ve previously discussed, more bacteria often mean more histamine.

This is down to raw milk containing higher bacterial content than pasteursied milk, it creates a more favourable environment for histamine formation, especially during fermentation and aging of cheese (4 ,5).

Histamine in dairy: fresh vs aged cheeses

Simply put, the longer a cheese ages, ferments or ripens for, the more time bacteria have to multiply. Consequently, leading to increased histamine production (4).

Hard and aged cheeses such as parmesan, gouda and cheddar typically have higher histamine levels due to their extended ripening process (8).

Measuring histamine in food is a difficult task, it can vary greatly from cheese to cheese, even with the same type.

The freshness of cheese is a vital factor in histamine content of. The longer a cheese has sat for, the more bacteria can reproduce and multiply, increasing the histamine content (4).

So if you are histamine sensitive, opting for fresh cheeses with minimal processing may make a difference.

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That was a lot of information, here’s a quick recap…

Factors influencing histamine levels in cream cheese:

• Processing time
• Fermentation
• Pasteurisation of milk
• Storage duration
• Level of ripening & ageing

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Is it really the histamine… or something else?

If cream cheese gives you digestive discomfort, stomach pains or bloating (just to name a few), histamine may not be the only culprit.

Many store-bought cream cheeses contain additives like guar gum, carrageenan, xantham gum, preservatives and other additives (6). These chemicals are used as a quick and cheap fix to thicken and enhance the cheese. They are commonly used in low-fat alternatives too.

These additives have been found to irritate the gut and mimic symptoms of histamine intolerance (6).

The wavering advice on cream cheese histamine content and whether it’s recommended may be down to additives causing effects confused with HIT.

How to spot the unwanted ingredients:

Next time you pop to the shops take a look at the ingredients label on the back.

When selecting products, it’s best to go for the foods with fewer ingredients.

When it comes to cream cheese, there really doesn’t need to be anymore ingredients other than the dairy used to create the cheese itself! The cream cheeses with no added ingredients tend to be the cheaper option on the shelves too, so it would be rude not to buy.

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Low histamine cream cheese alternatives:

Cream cheese isn’t the only low histamine cheese, due to similar manufacturing processes, the following cheeses can be added to the next food shop list…

• Mascarpone
• Mozzarella
• Ricotta
• Cottage cheese

What about processed cheese?

While some processed cheeses might be lower in histamine, they’re not always the better option.

Many are made with Emmental cheese, which is naturally high in histamine.

Processed cheeses often come with additives, preservatives and flavour enhancers that may trigger histamine-like reactions or other food sensitivities (9).

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Tips for safe cream cheese intake:

• Choose fresh cream cheese – check for the most recent production date
• Pick pasteurised cream cheese – pasteurisation helps lower histamine
• Check expiry dates – choose the one with the furthest date
• Store properly – keep in an airtight container in the fridge
• Follow label instructions – especially for storage and shelf life
• Make your own – controls ingredients and freshness
• Stick to simple ingredients – avoid flavourings, stabilisers or thickeners

When to avoid cream cheese:

Histamine tolerance is personal. Everyone’s histamine threshold is different and what affects one person may not affect another.

If you’re unsure about your symptoms or how cream cheese or any foods affect you, it’s always a good idea to check in with your doctor or registered dietitian.

In the meantime, keeping a food journal can be a powerful tool. It helps you spot patterns, identify personal triggers, and make informed choices to support your health.

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Summary and key take home points:

Plain, additive-free cream cheese is generally low in histamine and often a safe choice when following a low histamine diet.

Factors like:

• Fermentation
• Pasteurisation
• Storage time
• Additives
• Aging/ripening process

All impact the histamine levels in the cheese.

So fresh, simple ingredients cream cheese is your safest bet.

Watch out for additives like gums and preservatives as they can cause gut irritation and mimic HIT symptoms.

FAQ: 

How much histamine is in cheese?

It’s important to note, there’s no such thing as a 100% accurate list of high histamine or vasoactive amine foods.

The amount of histamine in cheese can vary widely depending on factors like freshness, storage time, type of cheese and bacterial contamination.

Histamine levels can differ even within the same type of cheese, and studies use different testing methods, so numbers aren’t always consistent or comparable (1).

What is the difference between cream cheese and soft cheese?

The term ‘soft cheese’ is often used to describe cheeses with a creamy texture. Think brie, camembert or goat’s cheese. It’s important to recognise many of these are made with unpasteurised milk, which can be higher in histamine.

Health Disclaimer: The information provided on this website is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your medical team or other qualified health provider with any questions you may have regarding a medical condition or dietary changes. The views expressed on this site are based on the best knowledge of the dietitian. Readers are advised to consider their personal health needs before implementing any nutrition strategy.