10 Foods That May Trigger a Migraine

Alcohol, cured meats, and aged cheeses all might bring on one heck of a headache.

Migraines, those debilitating and often excruciating headaches, are challenging enough on their own. However, navigating the labyrinth of potential triggers can make managing migraines feel like an overwhelming task. To complicate matters further, the landscape of migraine triggers is highly individualized, and our understanding of them relies more on patient observations than on meticulously controlled studies. Dr. Lee Peterlin, the founder and director of the Pennsylvania Headache Center, emphasizes this aspect of migraine triggers.

While we have compiled a list of common migraine triggers, it’s essential to approach them with a balanced perspective. Dr. Peterlin underscores that fasting or skipping meals, particularly in women, can also be a trigger for migraines. Therefore, maintaining a regular eating schedule throughout the day is crucial to migraine management.

Furthermore, it’s important to note that not all food triggers will induce migraines in every person with this condition. The American Migraine Foundation (AMF) emphasizes that identifying your specific food triggers can be a challenging and sometimes elusive process. In this comprehensive exploration, we will delve into some common migraine triggers, their potential mechanisms, and tips for effectively managing them.

1. Alcohol: A Common Culprit

Alcoholic beverages have long been associated with migraine attacks. A 2018 study in the European Journal of Neurology revealed that 35.6% of migraine patients reported alcohol as a trigger. Among alcoholic beverages, red wine, with its rich tannins and flavonoids, was the most frequently cited culprit, noted by 77.8% of participants.

The exact reason behind this association is still a matter of debate. Some experts suggest that compounds like tannins and flavonoids in wine may be responsible. Additionally, alcohol consumption can lead to dehydration, which can exacerbate headache symptoms, according to Dr. Peterlin.

2. Caffeine Complexity

Caffeine’s relationship with migraines is complex, as highlighted by a 2021 review in the journal Nutrients. Over the years, caffeine has been linked both as a trigger and as a potential remedy for migraines. The review concluded that there isn’t enough evidence to recommend that all migraine patients cease caffeine consumption. However, it emphasized that overuse of caffeine can trigger migraines, and sudden caffeine withdrawal may also provoke migraine attacks.

The recommendation for migraine sufferers is to limit caffeinated beverage intake to eight to 12 ounces daily. In certain cases, consuming a small amount of caffeine during a migraine attack may help alleviate symptoms due to its pain-relieving properties, provided it’s not overused.

3. Aged Cheeses and the Tyramine Connection

Aged cheeses, celebrated for their rich flavors, unfortunately, find themselves on the list of common migraine triggers. A 2012 study in Neurological Sciences identified aged cheese as one of the most frequently reported foods triggering migraines. The culprit here is tyramine, a compound present in aged cheeses, as well as soy products, fava beans, hard sausage, smoked fish, and Chianti wine.

Tyramine’s interaction with neurotransmitters in the body is suspected to be the cause of migraines. The Office on Women’s Health underscores that aged cheeses are among the foods containing this migraine-triggering compound.

4. Cured or Processed Meats: A Potential Culprit

Cured and processed meats, such as hot dogs, sausages, and deli meats, may also hold the power to trigger migraines. These meats often contain sodium nitrate, a preservative that the American Migraine Foundation (AMF) lists as a common migraine trigger.

5. The MSG Mystery

Monosodium glutamate, commonly known as MSG, remains a topic of debate when it comes to migraines. While the Food and Drug Administration (FDA) considers MSG safe for consumption, a 2016 study in the Journal of Headache and Pain suggests that it may trigger migraines for some individuals. However, it’s crucial to note that research remains inconclusive on MSG as a definitive migraine trigger.

If you experience migraines, particularly if you suspect sensitivity to MSG, you might consider avoiding foods that contain it. MSG can naturally occur in items like tomatoes, cheeses, and ingredients such as hydrolyzed vegetable protein. It’s often used as a flavor enhancer and can be present in various seasonings and condiments, including ketchup and barbecue sauce.

6. Citrus Fruits: A Potential Trigger

The relationship between citrus fruits and migraines is still a subject of debate. Some studies have linked citrus consumption to migraines, while others haven’t found a strong correlation. A 2016 study in the journal Cephalalgia suggested that citrus fruits might be significant triggers for migraine with aura but less so for migraine without aura.

While the role of citrus fruits in migraines remains less clear-cut, it’s essential for migraine sufferers to keep these fruits on their radar as potential triggers. Dr. Rebecca Traub recommends maintaining a headache diary to track migraines, their severity, dietary intake, and medications, which can help pinpoint individual triggers.

7. Aspartame: The Controversial Sweetener

Aspartame, an artificial sweetener, finds itself at the center of a long-standing controversy. While the FDA deems it safe, some migraine patients suspect it as a trigger. Dr. Louise Klebanoff, a neurologist, often advises her patients to eliminate aspartame from their diets.

To avoid aspartame, individuals should scrutinize food labels and steer clear of “sugar-free” or “light” packaged foods and beverages, including diet sodas, breakfast cereals, puddings, yogurts, and gelatins.

8. Legumes: An Emerging Suspect

Legumes, including beans, peas, and lentils, have also been flagged as potential migraine triggers, although they are less commonly implicated compared to other culprits like alcohol and caffeine. The exact reason behind this association remains unclear. Interestingly, a 2014 study in The Journal of Headache and Pain reported that individuals on a vegan diet experienced less pain during migraines compared to their regular diet, indicating the possible influence of plant foods in migraine management.

9. Nuts: The Lesser-Known Offender

Nuts, encompassing everything from almonds to peanut butter and various seeds, are another category of foods that can potentially trigger migraines, albeit with less scientific scrutiny. Dr. Klebanoff advises vigilance when it comes to nuts. If consuming nuts consistently precedes the onset of a migraine within a few hours, it’s advisable to consider them as potential triggers.

Nuts are known to contain phenylalanine, an amino acid that can influence vascular tone, which may have a role in migraines, as per the National Library of Medicine.

10. Chocolate: A Love-Hate Relationship

Chocolate’s role as a migraine trigger is a subject of debate. While a 2012 study in Neurological Sciences identified chocolate as a commonly reported migraine trigger, experts like Dr. Peterlin suggest that chocolate may not be a definitive trigger. Some experts propose that the craving for sweets could be a symptom of an impending migraine rather than its cause.

It’s essential for individuals with migraines to remain cautious regarding chocolate consumption, but it’s worth noting that the scientific consensus on chocolate as a migraine trigger is not definitive.

Navigating the Complex Landscape of Migraine Triggers

In conclusion, migraines present a multifaceted challenge, and understanding and managing triggers are essential components of effective management. As we’ve explored, the landscape of migraine triggers is highly individualized, making it crucial for individuals to maintain awareness of their unique triggers.

While certain foods like alcohol, caffeine, aged cheeses, and processed meats have been commonly associated with migraines, it’s important to remember that not everyone will be affected by these triggers. Moreover, the relationship between some foods, such as citrus fruits and chocolate, and migraines remains a topic of ongoing research and debate.

The key to effectively managing migraines lies in maintaining a balanced and consistent diet, staying hydrated, and avoiding overuse of potential trigger foods. Keeping a detailed headache diary, as recommended by experts, can be a valuable tool in pinpointing individual triggers and developing personalized strategies for migraine management.

In the complex realm of migraines, knowledge is power. By staying informed about potential triggers, individuals can take proactive steps toward reducing the frequency and severity of migraine attacks, ultimately improving their quality of life.