Exploring the Common Migraine Trigger Foods: A Comprehensive Guide

14.08.202122.07.2023 by alexxlab

What are the most common migraine trigger foods? Discover the 10 foods to avoid if you get migraine headaches. Learn about the scientific evidence and personal experiences behind these triggers.

The Link Between Food and Migraine Headaches

Migraine attacks can be triggered by various factors, including stress, lack of sleep, and even exercise. However, what you consume can also play a significant role in the frequency and severity of your migraines. While the relationship between food and migraine is not entirely clear-cut, scientific evidence suggests that certain foods and additives may contribute to the onset of these debilitating headaches.

According to Dr. Sara Crystal, a clinical neurologist and Cove Medical Director, some foods and additives are more likely to trigger headaches in a higher percentage of migraine sufferers. However, other factors, such as stress, hormonal changes, and lack of sleep, can also increase the likelihood of an attack after consuming a known trigger.

10 Foods to Avoid If You Get Migraine Headaches

1. Caffeine

While a caffeine boost can sometimes feel like a lifesaver, excessive consumption can actually trigger migraine attacks. Studies suggest that cutting back on coffee can help reduce migraine frequency, so it’s best to limit yourself to less than two cups per day.

2. Alcoholic Beverages

Alcoholic beverages, particularly red wine, are a common trigger for migraine sufferers. Certain chemicals in alcohol, such as tyramine and histamine, are believed to be the culprit.

3. Cheese

Unfortunately for cheese lovers, this delicacy can also trigger migraine symptoms. The culprit is again tyramine, which is found in various types of cheese, including blue cheese, brie, cheddar, swiss, feta, and mozzarella.

4. Chocolate

One study found that, compared to a placebo, chocolate triggered a migraine attack in 42% of its subjects. This means that chocolate can sabotage your chances of avoiding migraine attacks.

5. Citrus Fruits

While not as common a trigger as some of the other foods on this list, some people report that oranges, grapefruits, lemons, and limes can give them headaches. It’s worth tracking your migraine symptoms to see if avoiding these fruits makes a difference.

6. Artificial Sweeteners

Research suggests that artificial sweeteners like aspartame, commonly found in diet sodas and other calorie-free drinks, may increase the risk of migraine headaches.

7. Yeast-Containing Foods

Foods that contain yeast, such as sourdough bread and fresh-baked goods like donuts, cakes, and breads, have been known to trigger migraine attacks. The culprit, once again, is tyramine.

Other Potential Migraine Triggers

MSG (Monosodium Glutamate)

While a 2016 review of the available science concluded that MSG is no more likely to cause a headache or migraine than a placebo, many migraine sufferers report that it is a trigger for them.

Cured and Processed Meats

Cured and processed meats, such as bacon, sausage, ham, and deli meats, often include nitrites and nitrates, which are known migraine triggers used to preserve their color and flavor.

Nuts and Seeds

Almonds, peanuts, and many other nuts and seeds contain tyramine, which can trigger migraine attacks. However, not all migraine sufferers are sensitive to nuts, so a trial and error approach may be necessary to determine your personal triggers.

Exploring Your Migraine Triggers

While the foods on this list are commonly reported as migraine triggers, it’s important to note that the relationship between food and migraine is not one-size-fits-all. The key to identifying your personal triggers is to keep a detailed migraine diary, tracking the foods you consume and the timing and severity of your attacks. This will help you determine which foods, if any, are contributing to your migraine episodes.

Remember, avoiding known triggers is just one piece of the puzzle when it comes to managing your migraines. Other lifestyle factors, such as stress management, regular sleep habits, and staying hydrated, can also play a significant role in reducing the frequency and intensity of your migraine attacks.

Conclusion

Migraines can be a debilitating and complex condition, with a wide range of potential triggers. By understanding the common migraine trigger foods and incorporating that knowledge into your daily life, you can take an important step towards managing your migraines and improving your overall quality of life.

Trigger Foods: 10 Foods to Avoid If You Get Migraine Headaches

Living With Migraine

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You might already know about common migraine triggers like stress, lack of sleep, and even exercise (no, seriously), but did you know that what you’re eating could also be giving you headaches?

That’s right—even if your migraine attacks are typically triggered by visual stimuli like flashing lights, avoiding the foods below could help reduce the frequency or severity of your attacks.

Of course, the relationship between food and migraine isn’t clear-cut, and unfortunately, no single factor can be directly tied to your attacks. That said, there’s scientific evidence that suggests attacks may be triggered by certain foods. Additionally, 27% of those who experience migraine believe that particular foods are personally triggering.

According to Dr. Sara Crystal, clinical neurologist and Cove Medical Director, certain foods and additives are more likely to trigger headaches in a higher percentage of migraineurs, but even among individuals, other factors like stress, hormonal changes, and lack of sleep can increase the likelihood of an attack after consuming a known trigger.

So, without further ado, here’s a list of the most common food triggers for migraine sufferers, in no particular order.

We know that some of you are probably groaning when you see this, but research shows that excessive caffeine consumption can trigger migraine attacks, and both a 2016 study and a 2019 study suggest cutting back on coffee can help reduce migraine frequency.

Now, if you can’t start your day without coffee, note the use of the word “excessive.” We know that the caffeine boost can feel like a lifesaver at times, and if that’s the case, drink it! But try to limit yourself to less than two cups per day.

Nope, it’s not just you. Studies confirm that alcoholic beverages are a common trigger, with certain chemicals in alcohol like tyramine and histamine believed to be the problem. Red wine, a commonly-reported trigger, contains a lot of histamine.

Unfortunately for cheese lovers, this delicacy can also be a trigger for migraine symptoms. Again, the culprit is tyramine. Blue cheese, brie, cheddar, swiss, feta, mozzarella, and most other common cheeses are good to avoid.

125rem” font-weight=”lighter”>We hate to (continue to) be the bearers of bad news, but chocolate can also sabotage your chances of avoiding migraine attacks. One study found that, compared to a placebo, chocolate triggered an attack in 42% of its subjects.

While eating lots of fresh fruit is a great way to avoid attacks (and stay healthy!), you might want to be careful with citrus fruits. While some people say oranges, grapefruits, lemons, and limes give them headaches, they’re not as common a trigger as some of the other foods on this list. Try tracking your migraine to see if avoiding these fruits makes a difference for you.

If you’ve got a sweet tooth, listen up: Research suggests that artificial sweeteners like aspartame commonly found in Diet Coke and other calorie-free drinks may increase the risk of migraine headaches.

125rem” font-weight=”lighter”>Foods that contain yeast—like sourdough bread and fresh-baked goods such as donuts, cakes, and breads—have been known to trigger migraine attacks. The sneaky ingredient is (you guessed it) tyramine, the same culprit found within alcohol and cheese.

MSG is a flavor enhancer used in a variety of processed foods, like frozen or canned foods, soups, snacks, seasoning, and more. A 2016 review of the available science concluded that MSG is no more likely to cause a headache or migraine than placebo, but many migraine sufferers say MSG is a trigger for them.

Cured and processed meats (think: bacon, sausage, ham, and deli meats) often include nitrites and nitrates, known migraine triggers used to preserve their color and flavor. One study found that 5% of subjects with migraine history were statistically more likely to experience head pain on days they consumed nitrites, so make sure you check the ingredients you leave the grocery store with that pack of bacon.

Addicted to almond butter? Prepare for some bad news: almonds, peanuts, and many other nuts and seeds contain tyramine, and you know what that means. Like all triggers, not all migraine sufferers are sensitive to nuts, so a trial and error may be the key to figuring out if you are.

Even though we’d hate to take the fun out of even more of your favorite foods, we should let you know about these other potential trigger foods. According to the Cleveland Clinic, these foods are commonly reported as migraine triggers, but there’s no scientific evidence that they really cause them, so don’t clean out your fridge just yet. Instead, turn to a migraine tracker to see if any of these might be causing you pain.

avocados
chicken livers and other organ meats
dairy products like buttermilk, sour cream, and yogurt
dried fruits like dates, figs, and raisins
garlic
most beans including lima, fava, navy, pinto, garbanzo, lentils, and snow peas
onions
pickled foods like olives, sauerkraut, and, of course, pickles
potato chips
some fresh fruits like ripe bananas, papaya, red plums, raspberries, kiwi, and pineapple
smoked or dried fish
tomato-based products (including pizza!)

125rem” font-weight=”lighter”>So how do you know which of these foods (if any) are actually triggering your attacks? Since food affects all migraine sufferers differently, the best thing you can do is examine your eating habits and identify patterns that could be potential triggers. By slowly eliminating foods one-by-one, you can start to recognize what spurs your headaches. Food allergy testing can also be helpful, though you should still be wary of certain foods even if you aren’t allergic to them.

To keep track of your habits, Dr. Crystal recommends keeping a careful food diary for at least one month to record what you do and don’t eat. If something is a trigger, an attack will likely hit 12 to 24 hours post-consumption. You’ll be able to trace the pain back to the source—or at the very least, narrow it down.

We know reading this might make you feel like you’ll have to start living off of nothing but water if you want to avoid debilitating pain, but it’s important to remember that not all of these foods are triggers for every sufferer (and for many sufferers, hunger can be a bigger trigger than any specific food). Migraine is personal, and the only way to learn your specific triggers is to track your migraine, make one adjustment at a time, and see what helps.

And, of course, not all foods are your enemy. Check out this article for a list of migraine-safe foods or this roundup of migraine-safe recipes.

Rather not change your whole diet to avoid migraine attacks? Cove offers a variety of dietary supplements you can purchase without a prescription at our Wellness Shop, or you can connect with a doctor who specializes in migraine today to discuss other options.

The information provided in this article is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely upon the content provided in this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.

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10 Foods That Trigger Migraines

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Medically reviewed by Natalie Olsen, R. D., L.D., ACSM EP-C — By Ana Gotter — Updated on May 31, 2023

Certain foods can trigger migraine attacks in people with migraine. Common migraine trigger foods include chocolate, caffeine, and red wine.

Many things can trigger a migraine attack, including what we eat and drink.

According to the Migraine Research Foundation, foods that trigger migraine may only do so when combined with other triggers. But this combination — and any trigger in general — is highly individualized, making research difficult.

There’s no such thing as a universal migraine trigger. But there are some common triggers that can cause or contribute to migraine episodes in some people.

Too much caffeine and experiencing caffeine withdrawal can cause migraine or headaches.

But according to the American Migraine Foundation, caffeine can actually help stop oncoming migraine attacks. It can also offer headache relief with occasional use.

Foods and drinks with caffeine include:

coffee
tea
chocolate

Many processed foods contain artificial sweeteners. These are sugar alternatives that are added to foods and drinks to add sweetness.

But these sweeteners can cause migraine. Aspartame in particular is thought to trigger migraine episodes.

Alcohol is one of the more common products thought to trigger migraine. According to one study, over 35% of the participants with migraine reported that alcohol was one of their common triggers.

Red wine in particular was reported as a trigger in over 77% of the participants who reported alcohol as a trigger.

Alcohol can cause dehydration, which is a significant contributor in developing headaches.

According to the American Migraine Foundation, chocolate is thought to be the second most common trigger for migraine attacks after alcohol. They say it affects an estimated 22 percent of people who experience migraine.

Chocolate contains both caffeine and beta-phenylethylamine, which may trigger headaches in some people.

Monosodium glutamate (MSG) is a sodium salt of glutamic acid, which naturally exists in our bodies.

MSG is found in certain foods, and present in many foods as a food additive. It’s considered safe to eat, but some researchers link it to migraine attacks.

The American Migraine Foundation notes that it may trigger severe migraine episodes in 10 to 15 percent of those with migraine. Other preservatives may also be a trigger in some people.

Cured meats — including deli meats, ham, hot dogs, and sausages — all contain preservatives called nitrates, which preserve color and flavor. These foods can release nitric oxide into the blood, which is thought to dilate blood vessels in the brain.

There’s some evidence that nitric oxide can cause or contribute to migraine.

Aged cheeses contain a substance called tyramine. It forms when a food’s aging causes the breakdown of proteins.

The longer the cheese has aged, the higher the tyramine content will be.

Tyramine is another chemical that has been said to trigger headaches and migraine. Common cheeses that are high in tyramine include:

feta
blue cheese
Parmesan

Like aged cheeses, pickled and fermented foods can contain high amounts of tyramine. These foods include:

pickles
kimchi
kombucha (which can also have alcoholic content)
pickled okra
pickled jalapeños

Eating frozen foods and drinks like ice cream or slushies can trigger severe, stabbing pains in the head.

You’re most likely to experience headaches that become migraine attacks if you’re eating cold food quickly, after exercising, or when overheated.

Salty foods — especially salty processed foods that may contain harmful preservatives — may trigger migraine in some people.

Consuming high levels of sodium can increase blood pressure, causing headaches or migraine attacks.

Treatment for migraine can involve a combination of prescription and over-the-counter (OTC) medications and alternative remedies.

For occasional headache or migraine pain, you can take OTC medications like Excedrin Migraine to relieve pain. Your doctor may also prescribe triptan medications to relieve pain.

If you experience regular migraine episodes, your doctor will likely prescribe preventive medications. These may include beta-blockers, which can lower blood pressure and reduce migraine attacks.

Antidepressants are also sometimes prescribed to prevent migraine symptoms, even in those without depression.

There’s evidence that some alternative remedies can help treat migraine. These include:

massage therapy, which could lower the frequency of migraine attacks
biofeedback, which teaches you how to check physical responses of stress, like muscle tension
vitamin B2 (riboflavin), which can help prevent migraine episodes
magnesium supplements

Migraine episodes can be painful and interrupt your life. Fortunately, there are some lifestyle changes you can make and habits to adopt that can help you prevent them.

These include:

eating regularly and never skipping meals
limiting your caffeine intake
getting plenty of sleep
reducing the stress in your life by trying yoga, mindfulness, or meditation
limiting the amount of time you’re looking at bright lights, or are in direct sunlight, which can both cause sensory migraine
taking frequent “screen breaks” from television, the computer, and other screens
trying an elimination diet to help you identify any food allergies or intolerances that may be headache triggers

Read this article in Spanish.

Last medically reviewed on May 31, 2023

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

A migraine triggers is anything that brings on a migraine attack. (n.d.).
migraineresearchfoundation.org/about-migraine/migraine-triggers/?gclid=CKPZ-PmU49ICFQsRgQodhfQNlg
Caffeine and migraine. (2017).
americanmigrainefoundation.org/understanding-migraine/caffeine-and-migraine/
Diamond ML, et al. (2016). Diet and headache control.
americanmigrainefoundation.org/resource-library/diet/
Gruber H-J, et al. (2009). Increased nitric oxide stress is associated with migraine. DOI:
10.1111/j.1468-2982.2009.01964.x
He FJ, et al. (2013). Effect of longer term modest salt reduction on blood pressure: Cochrane systematic review and meta-analysis of randomized trials. DOI:
10.1136/bmj.f1325
Migraine. (2019).
womenshealth.gov/a-z-topics/migraine
Onderwater GLJ, et al. (2019). Alcoholic beverages as trigger factor and the effect on alcohol consumption behavior in patients with migraine. DOI:
10.1111/ene.13861

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

May 31, 2023

Written By

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Lauren Bullen

Medically Reviewed By

Natalie Olsen, RD, LD, ACSM EP-C

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Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — By Ana Gotter — Updated on May 31, 2023

10 foods that cause headaches

Headache can be provoked by various, sometimes unexpected, causes or triggers. Their identification is often very difficult. These include environmental factors, concomitant diseases, fatigue, stress. Food is also one of those triggers.

According to the Migraine Research Foundation, food triggers, combined with other migraine triggers, are among the most significant.

“Up to 10% of the population is sensitive to food triggers that can cause migraines. However, identifying the food that triggers it is very difficult,” says Belinda Savage-Edwards, a headache specialist.
Since every person is different, it is impossible to give absolute and clear recommendations on what foods to avoid. What negatively affects one person will not necessarily have a similar effect on another. However, there are some foods and ingredients that are relatively common in causing headaches and migraines.

1. Beverages containing caffeine – tea, coffee, cola. Scientists conducted studies in which people suffering from headaches gradually stopped consuming caffeinated products. In one of them, which focused on children and adolescents, 92% of participants (33 people) stopped their headaches after caffeine withdrawal. In another study, stopping it helped many adults better than medication.

2. Aged Cheeses – Blue Cheese, Brie, Cheddar, English Stilton, Feta, Gorgonzola, Mozzarella, Muenster, Parmesan, Swiss. The point is a substance called tyramine, which is formed during the breakdown of proteins in the processes of aging and decay. The longer the cheese is aged, the higher the tyramine content.

3. Alcohol is one of the main migraine triggers. Red wine, beer, whiskey and champagne are triggers for approximately 25% of people who suffer from regular migraines. Tyramine and tannins contained in drinks play a role, as well as dehydration after drinking.

4. Chocolate is a trigger affecting approximately 22% of people who experience migraines. In addition to the already mentioned caffeine, it contains beta-phenylethylamine, which dilates the blood vessels of the brain.

5. Artificial sweeteners. They are found in many processed foods and are also used as an alternative to sugar for people with diabetes. In particular, the most popular trigger is aspartame, according to the Mayo Clinic.

6. Products containing monosodium glutamate – frozen and canned foods, snacks, salad dressings, sauces. Researchers note that glutamate can provoke migraine attacks in 10-15% of those who suffer from it. Instead of monosodium glutamate, products may contain potassium glutamate, autolyzed yeast, hydrolyzed protein, and sodium caseinate. All of these ingredients are also triggers.

7. Processed meat – deli meats, ham, sausages, sausages. In addition to the already mentioned monosodium glutamate, they contain nitric oxide, thanks to which the color and taste of the products are preserved. When nitric oxide enters the bloodstream, the blood vessels in the brain dilate, causing headaches or migraines.

8. Pickled and fermented products – olives, sauerkraut, kombucha. They also contain a large amount of tyramine.

9. Frozen foods – ice cream, smoothies, ice milk. Eating or drinking them quickly after physical activity or when overheated can provoke a severe stabbing headache.

10. Salty food, increases blood pressure, causes headaches and migraines. Salty processed foods that additionally contain the preservatives mentioned above are especially dangerous.

At the same time, there are also paradoxical studies that an increased amount of salt in the diet is associated with fewer attacks of severe headaches and migraines.
Nutritionists do not recommend giving up these products immediately. It is necessary to remove one of them for about 2 months, and then reintroduce it into your diet. If a headache occurs within the next 24 hours, and there are no other aggravating factors (menstruation, lack of sleep, hunger or thirst), the culprit may have been found.

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Exploring the Common Migraine Trigger Foods: A Comprehensive Guide

The Link Between Food and Migraine Headaches

10 Foods to Avoid If You Get Migraine Headaches

1. Caffeine

2. Alcoholic Beverages

3. Cheese

4. Chocolate

5. Citrus Fruits

6. Artificial Sweeteners

7. Yeast-Containing Foods

Other Potential Migraine Triggers

MSG (Monosodium Glutamate)

Cured and Processed Meats

Nuts and Seeds

Exploring Your Migraine Triggers

Conclusion

Trigger Foods: 10 Foods to Avoid If You Get Migraine Headaches

10 Foods That Trigger Migraines

How we reviewed this article:

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