Migraines can be unpredictable and their causes, but for many people, certain foods seem to trigger them.
While everyone’s sensitivities are different, some ingredients are more commonly linked to headaches than others. If you’ve been dealing with migraines and can’t quite figure out why, these 15 foods might be worth paying attention to — and removing from your diet, at least temporarily, to see if that improves things.
1. Aged cheese
Cheese lovers might not want to hear this, but aged cheeses like cheddar, Brie, Gouda, and Parmesan can be a migraine trigger. The culprit is tyramine, a naturally occurring compound that forms as cheese ages. It can cause blood vessels to constrict and then expand, which may lead to headaches. Not everyone reacts to tyramine, but if you notice headaches after indulging in a cheeseboard, it might be worth cutting back. Fresher cheeses like mozzarella and ricotta have lower levels, so they could be a safer option.
2. Processed meats
Foods like bacon, ham, sausages, and deli meats often contain nitrates and nitrites, which are preservatives that help keep them fresh. Unfortunately, these compounds can cause blood vessel changes that trigger migraines in some people. Even seemingly harmless sandwich meat could be contributing to your headaches. If processed meats are a regular part of your diet, try swapping them out for fresh alternatives. Cooking your own unprocessed meat at home could help reduce potential triggers without giving up your favourite meals.
3. Chocolate
Chocolate is often mentioned as a migraine trigger, though not everyone reacts to it. Like aged cheese, it contains tyramine, and it also has caffeine and certain compounds that can affect brain chemistry. Some people find that even a small amount is enough to set off a headache. If you suspect chocolate might be a problem, try keeping track of when your migraines happen. Cutting back or switching to white chocolate, which has less caffeine, might help.
4. Caffeinated drinks
Caffeine is tricky — it can actually help relieve migraines in small amounts, but too much or too little can be a trigger. Regular caffeine drinkers who suddenly cut back might experience withdrawal headaches, while those who consume too much might find it overstimulating. If caffeine seems to be playing a role in your migraines, keeping your intake consistent could help. Gradually reducing coffee, tea, or energy drinks instead of quitting abruptly might prevent withdrawal headaches.
5. Alcohol
Many people notice that alcohol, particularly red wine, can bring on a migraine. This is often due to histamines and sulphites, which can trigger headaches in sensitive people. Beer and certain spirits can also be problematic for some people. If alcohol seems to set off your migraines, pay attention to which drinks cause the worst reactions. Some people find that clear spirits like vodka or gin are less likely to trigger headaches compared to red wine or beer.
6. Artificial sweeteners
Sugar substitutes like aspartame and sucralose are commonly found in diet drinks, sugar-free gum, and low-calorie snacks. While they might seem like a healthier choice, some people experience headaches after consuming them, possibly due to how they interact with brain chemicals. If you’re using artificial sweeteners regularly, try cutting them out for a while to see if it makes a difference. Natural alternatives like honey or maple syrup might be easier on your system.
7. MSG (monosodium glutamate)
MSG is a flavour enhancer found in many processed foods, including fast food, soups, and snacks. Some people report headaches after eating foods with MSG, though research on the exact connection is still ongoing. It’s thought to cause overstimulation in the nervous system, which may lead to migraines. If you suspect MSG might be a trigger, check ingredient labels for terms like ‘monosodium glutamate,’ ‘hydrolysed protein,’ or ‘yeast extract.’ Avoiding highly processed foods might also help reduce exposure.
8. Ice cream and cold drinks
Brain freeze might not be a migraine, but for some people, very cold foods and drinks can set off a headache that lingers. This is more common in people who already suffer from migraines, as their nerves might be more sensitive to sudden temperature changes. If ice-cold drinks or frozen treats seem to bring on a headache, try consuming them more slowly. Letting ice cream melt a little before eating or avoiding large gulps of cold drinks might help prevent the discomfort.
9. Nuts and seeds
Nuts and seeds contain tyramine, which, like in aged cheese, can trigger migraines in some people. Peanuts, almonds, and cashews are often linked to headaches, though reactions vary from person to person. If you think nuts could be a trigger, try cutting them out for a few weeks to see if it helps. If you need a crunchy snack alternative, seeds like sunflower or pumpkin seeds might be a safer option.
10. Citrus fruits
While citrus fruits are packed with vitamins, they contain high levels of natural acids and histamines, which can trigger migraines in sensitive people. Oranges, lemons, grapefruits, and limes are some of the most common culprits. If you notice a headache after drinking orange juice or eating citrus-heavy meals, try switching to other fruits like berries or apples. Some people find that limiting citrus rather than cutting it out completely is enough to reduce migraine frequency.
11. Pickled and fermented foods
Foods like sauerkraut, kimchi, and pickles are packed with probiotics, but they also contain tyramine, which can be a migraine trigger. Fermented soy products like miso and tempeh can have the same effect. If you love fermented foods but think they might be contributing to headaches, try having smaller portions and monitoring how you feel afterward. Swapping out strongly fermented foods for milder alternatives might also help.
12. Salty snacks
Eating too much salt can cause dehydration, which is a common migraine trigger. Processed salty foods like crisps, pretzels, and instant noodles often contain excessive sodium, which can lead to fluid imbalances and headaches. Staying hydrated and choosing lower-sodium options might help. If you enjoy salty foods, balancing them with plenty of water throughout the day can reduce the chances of migraines caused by dehydration.
13. Dairy products
Some people find that dairy products, especially full-fat options, contribute to their migraines. This could be due to the fat content, the presence of natural hormones, or even lactose sensitivity. If dairy seems to be a problem, experimenting with alternatives like almond, oat, or coconut milk might help. Some people find that switching to lower-fat dairy or reducing portion sizes makes a difference.
14. Beans and lentils
While beans and lentils are a great source of protein and fibre, they also contain tannins and other compounds that can trigger migraines. This isn’t an issue for everyone, but for some, they can cause headaches, bloating, or digestive discomfort. If you suspect legumes might be a trigger, cutting back on them for a while and reintroducing them gradually could help you identify if they’re a problem. Soaking dried beans before cooking can also reduce some of the compounds that might cause issues.
15. Fast food
Highly processed fast food meals are often a combination of several migraine triggers—MSG, high sodium, unhealthy fats, and artificial additives. While convenient, they can cause inflammation, dehydration, and blood sugar spikes, all of which can contribute to headaches. Cutting back on fast food and opting for homemade meals with fresh ingredients might help reduce migraine frequency. If you’re eating fast food regularly and struggling with headaches, it could be worth making a few changes to see if it helps.
