Health Info > Headaches Published on : April 18, 2025

10 Foods that can trigger migraines (and alternatives)

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Written by the editorial staff writer at Hola. Medically Reviewed by Dr. Ammar AL-ANI, MBChB, CCBST, AMC.

10 Foods that can trigger migraines (and alternatives)

Summary: Certain foods, including aged cheeses, processed meats, chocolate, caffeine, citrus fruits, alcohol and MSG, may trigger migraines in sensitive individuals. Substitutes like fresh cheeses, unprocessed meats, non-citrus fruits, and herbal teas may help prevent migraines. A balanced diet rich in magnesium and proper hydration also supports migraine management by minimising the impact of triggers.

Migraines are more than just a headache—they can be an intense and debilitating experience, often accompanied by nausea, light sensitivity, and even visual disturbances. Around 4.9 million Australians suffer from migraines, a condition that affects millions of people across the globe. If you suffer from migraines, you know that identifying triggers is crucial for managing the pain. Did you know that some foods can trigger your migraines? From that morning cup of coffee to your favourite chocolate, some everyday foods could be the reason behind those painful episodes. But don’t worry, by recognising which foods are the primary culprits and finding alternatives, you can take control and reduce the frequency and severity of your migraines. Let’s explore some of these triggers and migraine-friendly options you can consider.

What is the most common food trigger for migraines, and the best alternatives?

The most common food triggers for migraines include:

Aged cheeses:

Aged cheeses, like blue cheese, parmesan, feta, and cheddar, contain high levels of a naturally occurring substance called tyramine. Tyramine is believed to affect blood vessel contraction and expansion, potentially triggering migraine in susceptible individuals.

Alternative: Choosing fresh cheeses like mozzarella or ricotta, or plant-based cheeses made from nuts or soy, can help lower the risk of triggering a migraine.

Caffeine:

While caffeine can help alleviate headaches for some, excessive intake can have the opposite effect. Too much caffeine or sudden withdrawal from it can lead to migraines. Additionally, beverages like coffee, energy drinks, and soda, which are rich in caffeine, can contribute to dehydration, a common migraine trigger.

Alternative: Herbal teas like ginger, peppermint, or chamomile are caffeine-free and can be soothing without the risk of triggering a migraine. For coffee lovers, switching to decaffeinated options might be a safer choice.

Also read: Migraine after exercise? Causes and treatment

Processed meats:

Meats like bacon, pepperoni, sausages, and salami contain nitrates and nitrites that preserve colour and flavour. These substances can cause blood vessels to constrict and expand, leading to a migraine attack in many people. Moreover, the high sodium content of these meats can contribute to dehydration, another common migraine trigger.

Alternative: Fresh, unprocessed meats like chicken, turkey, or fish are generally less likely to cause migraines. Plant-based protein sources like tofu and legumes can be excellent alternatives.

Alcohol:

Alcohol, especially red wine, is a common trigger for those prone to migraines. It contains histamines, tyramine, and sulphites that may induce headaches. Furthermore, alcohol is a diuretic, promoting dehydration, which is a known migraine trigger.

Alternative: Non-alcoholic drinks like sparkling water with a splash of lemon or lime or herbal teas are a refreshing and migraine-friendly alternative. For wine enthusiasts, switching to white wine or consuming small quantities may help identify more suitable options.

Chocolate:

Chocolate, especially dark chocolate, is a well-known migraine trigger. In a 2020 study, chocolate was found to trigger migraines in up to 33% of participants. It contains caffeine and phenylethylamine, a compound that can alter blood vessel activity in the brain, potentially leading to migraine.

If you crave chocolate, try carob or other cocoa-free alternatives that provide similar sweetness and texture without the migraine-inducing compounds.

Food containing MSG (Monosodium Glutamate):

MSG is a flavour enhancer found in restaurant meals, processed foods, and snacks. While MSG is commonly reported as a migraine trigger, the evidence for it to be a causative factor for headaches is debated.

Alternative: Preparing fresh, unprocessed meals at home allows you to control the ingredients. Using flavourful herbs and spices like rosemary, garlic, and thyme can enhance the taste without MSG.

Citrus fruits:

While fruits are generally nutritious, citrus fruits like oranges, grapefruits, and lemons are acidic and can sometimes induce migraines in susceptible individuals. The acidity in these fruits may raise stomach acid levels and irritate the digestive tract, triggering a headache.

Alternative: Mild, non-acidic fruits such as apples, berries, peaches, and pears are generally less likely to provoke migraines.

Artificial sweeteners:

Artificial sweeteners, particularly aspartame, are commonly used in sugar-free products like candies, sodas, and low-calorie foods. These sweeteners can trigger headaches and migraines due to their chemical composition.

Alternative: Natural sweeteners like honey, stevia, or agave syrup can offer sweetness without the migraine risk.

Frozen foods:

Frozen foods, especially those with high preservatives, may occasionally provoke migraines. The chemicals used in preserving or flavouring frozen foods may cause migraines in some people.

Alternative: Fresh, whole foods or homemade meals can help prevent migraines, as they are preservative-free.

Fermented foods:

Fermented foods such as pickles, soy sauce, or kimchi contain high levels of tyramine, which can lead to migraines. The fermentation process increases the tyramine content in these foods.

Alternative: Fresh produce and non-fermented seasonings can be substitutes to avoid migraines.

Common food triggers for migraines include aged cheeses, caffeine, processed meats, alcohol, chocolate, citrus fruits, foods containing MSG, artificial sweeteners, frozen foods, and fermented foods. These foods contain tyramine, nitrates, caffeine, or preservatives, which can lead to migraines. Avoiding these triggers and choosing healthier options can help reduce the risk.

How do you identify your triggers?

Recognising your migraine triggers involves a process of observation and monitoring. Here are a few steps to help you identify potential triggers:

Keep a migraine diary: Monitor your migraine by documenting the date, time, and intensity of each attack. Additionally, keep track of your meals, beverages, and other influences like stress, sleep patterns, or weather conditions.
Track your food and beverage consumption: Write down everything you consume, including snacks and drinks. This will help you recognise the connection between certain foods and migraine occurrences.
Identify patterns: Over time, analyse your migraine record to detect recurring patterns between specific foods or drinks and migraine attacks.
Trigger elimination approach: Remove common migraine triggers (like caffeine, aged cheeses, or chocolate) from your diet for a few weeks. Then, reintroduce them gradually to check if they provoke a migraine.
Consult a doctor: A healthcare professional can guide you and may recommend additional tests or a more structured elimination diet to identify triggers.

By consistently monitoring and assessing your habits, you can identify your migraine triggers and take informed steps to prevent them.

To identify migraine triggers, maintain a journal to record attacks, food intake, and other influencing factors. Observe any connections between particular foods or habits and migraines. An elimination diet and professional guidance can help pinpoint triggers, including lifestyle and environmental influences.

Also read: Migraine vs headache: how do I know if my headache is a migraine?

What to keep in mind?

Various foods can induce migraines, making it crucial to monitor dietary habits and pinpoint possible triggers. Implementing simple lifestyle changes may help decrease the occurrence and intensity of migraine episodes.

Keep a migraine diary: Document your meals, symptoms, and the onset of migraines to recognise food triggers.
Adhere to a steady diet: Consume nutritious meals at regular intervals to maintain stable blood sugar levels.
Track your diet: Avoid common triggers such as caffeine, alcohol, processed foods, and artificial additives.
Stay well-hydrated: Dehydration can lead to migraines, so drink sufficient water.
Limit intake of processed foods: Additives like MSG and nitrates may trigger migraines in some individuals.
Be aware of food sensitivities: Certain foods like dairy, gluten, or those rich in histamine might exacerbate symptoms for some people.

By keeping a structured diet, monitoring food consumption, and avoiding prevalent triggers, you can improve the management of migraine frequency and intensity. Minor adjustments can significantly enhance overall well-being.

Tips to avoid migraine triggers

Migraines can be triggered by different factors, including dietary choices, stress, and lifestyle habits. Recognising and avoiding these triggers can help diminish the frequency and severity of migraines.

Stick to a meal schedule: Missing meals can lead to fluctuations in blood sugar, which may result in migraines. Consuming balanced meals at the same time helps to prevent this.
Ensure adequate hydration: Dehydration is a frequent trigger for migraines, so it's essential to drink enough water consistently throughout the day.
Limit caffeine and alcohol consumption: Both substances can exacerbate migraines. Reducing their intake or monitoring their effects on you can aid in symptom management.
Avoid processed foods: Ingredients like MSG, nitrates, and artificial sweeteners may trigger migraines for some individuals. Choosing fresh, whole foods can lower the risk.
Manage stress levels: Engaging in relaxation techniques such as meditation, yoga, or deep breathing can help reduce stress, a significant trigger for migraines.
Emphasise sleep: Sticking to a consistent sleep routine is essential, as inadequate sleep can heighten the risk of migraines.
Be mindful of weather changes: Sudden changes in temperature and fluctuations in barometric pressure can trigger migraines. Being conscious of these factors can help manage symptoms effectively.
Maintain a headache journal: Tracking your foods, activities, and environmental influences can help you identify specific triggers and enhance migraine management.

By implementing minor lifestyle changes and circumventing known triggers, you can more effectively control migraines and improve your overall health.

When to call the doctor?

While lifestyle modifications and medication can often help manage migraines, some symptoms might signal a more serious health issue. It's crucial to identify when medical care is needed for accurate diagnosis and treatment.

Severe or abrupt headache: If you have a sudden, severe headache unlike any you have previously experienced, seek immediate medical assistance.
Increasing or more intense migraines: If migraines become more frequent or severe or do not respond to treatment, consult a healthcare professional for further assessment.
Neurological symptoms: If you experience trouble speaking, changes in vision, weakness, numbness, or confusion, it is urgent to seek medical help immediately.
Headache following an injury: Any migraine that occurs after a head injury, even if mild, should be evaluated by a healthcare provider to rule out complications.
Resistant to treatment: If over-the-counter or prescription medications no longer relieve your symptoms, a doctor may advise other treatment options.
Persistent nausea or vomiting: If migraines lead to severe nausea or vomiting, this may result in dehydration and other issues that require medical intervention.
New migraines after age 50: If you begin experiencing migraines later in life, it's advisable to consult a doctor to rule out underlying health conditions.

If migraines become severe or frequent or are accompanied by unusual symptoms, it is crucial to seek medical advice. Early diagnosis and treatment can enhance symptom management and help prevent serious complications.

Talk to a GP or request sick notes and scripts instantly

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Identifying and avoiding specific food triggers while following a healthy diet and ensuring proper hydration can help manage migraines. Choosing alternatives to common triggers, like fresh cheeses, herbal teas, and magnesium-rich foods, can reduce the frequency and intensity of migraine attacks.

Reference

ABC News - reference link
National Library of Medicine - reference link
National Library of Medicine - reference link

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