10 Foods That Trigger Migraines - Healthline

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HealthlineSubscribe9 Foods That Trigger Migraine (and Alternatives)

Medically reviewed by Amy Richter, MS, RD — Written by Ana Gotter — Updated on June 11, 2024

Caffeine
Artificial sweeteners
Alcohol
Chocolate
Foods containing MSG
Cured meats
Aged cheeses
Pickled and fermented foods
Frozen foods
Treatment
Outlook and prevention

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 attacks in some people.

1. Caffeine

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 for some people. It can also offer headache relief with occasional use.

Foods and drinks with caffeine include:

coffee
tea
chocolate

2. Artificial sweeteners

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

But these sweeteners can trigger a migraine attack. Aspartame, in particular, is thought to trigger migraine attacks.

3. Alcohol

Alcohol is one of the more common beverages thought to trigger migraine.

According to a 2018 study, over 35% of participants with migraine reported that alcohol was one of their common triggers.

Of those people, 77% reported red wine as a trigger.

It’s unclear exactly how alcohol may trigger migraine attacks, but the main theory is that it has to do with compounds in alcohol such as histamine and tyramine.

4. Chocolate

In a 2020 research review, chocolate was reported as a migraine trigger in up to 33% of participants.

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

5. Foods containing MSG

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

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

Although MSG is commonly reported as a migraine trigger, results from clinical studies are conflicting. More research is needed to determine if MSG actually triggers migraine attacks.

6. Cured meats

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 contribute to migraine attacks.

7. Aged cheeses

Aged cheeses contain a substance called tyramine. It forms when bacteria break down proteins in food.

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

Tyramine is a chemical that has been associated with triggering headaches and migraine. Common cheeses that are high in tyramine include:

feta
blue cheese
Parmesan

8. Fermented foods

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

fermented pickles
kimchi
kombucha (which can also have alcohol content)
soy sauce
sauerkraut

9. Frozen foods

Cold foods have been shown to trigger headaches in some people, but research on migraine is lacking.

Treating migraine

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

For occasional headaches or migraine pain, you can take OTC medications like Excedrin Migraine to relieve pain. A healthcare professional may also prescribe triptan medications to relieve pain.

If you experience regular migraine episodes, a 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 people 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 for physical responses of stress, like muscle tension
vitamin B2 (riboflavin), which can help prevent migraine episodes
magnesium supplements if you have lower levels

Outlook and prevention

Migraine can be painful and interrupt your life. But you can make some changes to your lifestyle and habits to help prevent painful attacks.

Ways to prevent migraine attacks include:

eating regularly and avoiding 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 trigger migraine attacks
taking frequent “screen breaks” from screens
trying an elimination diet to help you identify any food allergies or intolerances that may be headache triggers

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How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Ahdoot E, et al. (2024). Unraveling the MSG-headache controversy: An updated literature review. https://link.springer.com/article/10.1007/s11916-023-01198-z
A migraine trigger is anything that brings on a migraine attack. (n.d.). https://migraineresearchfoundation.org/about-migraine/migraine-triggers/?gclid=CKPZ-PmU49ICFQsRgQodhfQNlg
Burns C, et al. (2022). Biochemistry, tyramine. https://www.ncbi.nlm.nih.gov/books/NBK563197/
Caffeine and migraine. (2017). https://americanmigrainefoundation.org/understanding-migraine/caffeine-and-migraine/
Diamond ML, et al. (2016). Diet and headache control. https://americanmigrainefoundation.org/resource-library/diet/
Gruber H-J, et al. (2009). Increased nitric oxide stress is associated with migraine. https://journals.sagepub.com/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. https://www.bmj.com/content/346/bmj.f1325
Kraya T, et al. (2019). Prevalence and characteristics of headache attributed to ingestion or inhalation of a cold stimulus (HICS): A cross-sectional study https://journals.sagepub.com/doi/10.1177/0333102419884938
Migraine. (2021). https://www.womenshealth.gov/a-z-topics/migraine
Nowaczewska M, et al. (2020). To eat or not to eat: A review of the relationship between chocolate and migraines. https://www.mdpi.com/2072-6643/12/3/608
Onderwater GLJ, et al. (2018). Alcoholic beverages as trigger factor and the effect on alcohol consumption behavior in patients with migraine.https://onlinelibrary.wiley.com/doi/10.1111/ene.13861

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Medically reviewed by Amy Richter, MS, RD — Written by Ana Gotter — Updated on June 11, 2024

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