You may be aware of the usual migraine culprits like stress, lack of sleep, and even exercise (yes, really), but did you know that what you eat could also be triggering your headaches? It’s true! Even if your migraines are typically set off by visual stimuli like flashing lights, avoiding certain foods could potentially reduce the frequency or severity of your attacks.
Does food really trigger migraine attacks?
Admittedly, the connection between food and migraines isn’t straightforward, and there’s no single factor that can be directly linked to your attacks. However, scientific evidence suggests that specific foods may trigger migraines. Additionally, 27% of individuals who experience migraines believe that certain foods are personal triggers.
According to Dr. Sara Crystal, a clinical neurologist and Cove Medical Director, certain foods and additives are more likely to trigger headaches in a higher percentage of migraine sufferers. However, even among individuals, other factors like stress, hormonal changes, and lack of sleep can increase the chances of an attack after consuming a known trigger.
So, without further ado, here is a list of the most common food triggers for migraine sufferers, in no particular order.
10 Foods That Can Trigger Migraines
1. Excessive coffee
We understand that many of you may groan at the thought, but research shows that consuming excessive amounts of caffeine can trigger migraines. Both a 2016 study and a 2019 study suggest that reducing coffee intake can help decrease the frequency of migraines. However, if you can’t start your day without coffee, be mindful of excessive consumption. Limit yourself to less than two cups per day.
2. Red wine
It’s not just your imagination. Studies confirm that alcoholic beverages are a common trigger, with certain chemicals like tyramine and histamine found in alcohol believed to be the culprits. Red wine, in particular, contains a high amount of histamine.
3. Aged cheeses
Unfortunately for cheese lovers, this delicacy can also trigger migraines. Again, the blame falls on tyramine. It’s wise to avoid blue cheese, brie, cheddar, swiss, feta, mozzarella, and most other common cheeses.
4. Chocolate
We hate to be the bearers of bad news, but chocolate can sabotage your efforts to avoid migraines. According to one study, chocolate triggered an attack in 42% of participants compared to a placebo.
5. Citrus fruits
While eating plenty of fresh fruit is beneficial for avoiding migraines and maintaining good health, be cautious with citrus fruits. While some people claim that oranges, grapefruits, lemons, and limes give them headaches, they are not as common triggers as other foods on this list. Consider tracking your migraines to see if avoiding these fruits makes a difference for you.
6. Aspartame and other artificial sweeteners
Attention, sweet tooths! Research suggests that artificial sweeteners like aspartame, commonly found in Diet Coke and other calorie-free drinks, may increase the risk of migraines.
7. Yeast
Foods containing yeast, such as sourdough bread and fresh-baked goods like donuts, cakes, and breads, have been known to trigger migraines. Once again, tyramine is the sneaky ingredient responsible, just like in alcohol and cheese.
8. Monosodium glutamate (MSG)
MSG is a flavor enhancer used in various processed foods such as frozen or canned foods, soups, snacks, and seasonings. While a 2016 review concluded that MSG is no more likely to cause headaches or migraines than a placebo, many migraine sufferers claim that MSG is a trigger for them.
9. Processed and cured meats
Cured and processed meats like bacon, sausage, ham, and deli meats often contain nitrites and nitrates, known migraine triggers used to preserve their color and flavor. One study found that subjects with a history of migraines were statistically more likely to experience head pain on days they consumed nitrites. Check the ingredients on the bacon pack before leaving the grocery store.
10. Nuts and certain seeds
Love almond butter? Prepare yourself for some disappointing news. Almonds, peanuts, and many other nuts and seeds contain tyramine, which can trigger migraines. However, not all migraine sufferers are sensitive to nuts, so trial and error may be the key to determining if they affect you.
A Few More Potential Trigger Foods
While we don’t want to ruin even more of your favorite foods, it’s worth mentioning these other potential trigger foods. The Cleveland Clinic reports that these foods are commonly reported as migraine triggers, although there isn’t scientific evidence to prove their effects. To investigate their impact on your migraines, consider using a migraine tracker.
- 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!)
How Can You Identify Your Triggers?
Now, you may be wondering how to identify which of these foods, if any, are triggering your migraines. Since food affects each migraine sufferer differently, the best approach is to examine your eating habits and look for patterns that could indicate potential triggers. By gradually eliminating foods one by one, you can start to identify what sparks your headaches. Food allergy testing can also be helpful, even if you aren’t allergic to certain foods.
To keep track of your habits, Dr. Crystal suggests keeping a detailed food diary for at least a month. Record everything you eat and drink. If something is a trigger, an attack will often occur within 12 to 24 hours after consumption. This way, you’ll be able to narrow down the potential sources of your pain or at least get closer to identifying them.
Remember, not all of these foods are triggers for every migraine sufferer. Migraines are personal, and the only way to determine your specific triggers is to track your migraines, make one adjustment at a time, and observe what helps.
And remember, not all foods are your enemy. Check out this article for a list of migraine-safe foods or this roundup of migraine-safe recipes.
If you’re unwilling to alter your entire diet to avoid migraine attacks, Cove offers a range of dietary supplements available for purchase without a prescription at our Wellness Shop. Alternatively, you can connect with a migraine specialist to explore other options.
The information provided in this article is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely on the content provided in this article for specific medical advice. If you have any questions or concerns, please consult your doctor.