Specific foods can trigger migraine attacks. Common migraine-trigger foods include red wine, chocolate, and caffeine.
Many things can trigger a migraine attack, including what we drink and eat.
According to the Migraine Research Foundation, foods that trigger a migraine only do so when they are combined with other triggers. However, if this combination — and any trigger in general — is individualized, research will be challenging.
No trigger is a universal migraine trigger. However, some common triggers can contribute to or cause migraine attacks in some people.
- Chocolate
In a 2020 research review, chocolate was reported by 33% of participants to be a trigger for migraines.
Chocolate contains beta-phenylethylamine and caffeine, which may trigger headaches in some individuals.
- Aged cheeses
Aged cheeses contain tyramine, which forms when bacteria break down the proteins found in food.
The longer the cheese has aged, the higher the tyramine content.
Tyramine is a chemical that has been associated with the triggering of migraines and headaches. Cheeses that are high in tyramine include:
- Parmesan
- blue cheese
- feta
3. Caffeine
Too much caffeine and experiencing withdrawal from caffeine can cause headaches or migraines.
However, according to the American Migraine Foundation, caffeine can help halt oncoming migraine attacks for some people. It can also offer relief for headaches with occasional use.
Drinks and foods with caffeine include:
- tea
- chocolate
- coffee
- Artificial sweeteners
Many processed foods contain artificial sweeteners. These are alternatives to sugar added to drinks and foods to add sweetness.
However, these sweeteners can trigger a migraine attack. In particular, aspartame is thought to trigger migraine attacks.
- Foods containing MSG
Monosodium glutamate (MSG) is a sodium salt of glutamic acid, which exits our bodies naturally.
MSG is found in specific foods and is present in several foods as a food additive. It is considered safe to eat. However, some researchers have linked it to migraine attacks.
Although MSG is commonly reported as a trigger for migraines, results from clinical studies are conflicting. Additional research is needed to determine if MSG is a trigger for migraine attacks.
- Alcohol
Alcohol is one of the more common beverages thought to trigger migraine.
According to a study in 2018, over 35% of participants with migraines reported alcohol was one of their common triggers.
Of those individuals, 77% reported red wine as a trigger.
It remains unclear how alcohol triggers migraine attacks. However, the leading theory is that it involves compounds found in alcohol, such as tyramine and histamine.
- Cured meats
Cured meats—ham, sausages, deli meats, and hot dogs—all contain preservatives called nitrates, which preserve flavor and color. These foods can release nitric oxide into the bloodstream, which is believed to dilate blood vessels in the brain.
There is some evidence nitric oxide can contribute to migraine attacks.
- Frozen foods
Cold foods have been shown to trigger headaches in some individuals, but research on migraines still needs to be conducted.
- Fermented foods
Like aged cheeses, fermented foods can contain high levels of tyramine. These foods include:
- soy sauce
- fermented pickles
- kimchi
- kombucha (which can also have alcohol content)
- sauerkraut
Treating migraines
Migraine treatments can involve a combination of over-the-counter (OTC) and prescription medications and alternative remedies.
For migraine or occasional headaches, you can take OTC medications like Excedrin Migraine to relieve pain. A healthcare professional may also prescribe triptan medications for pain relief.
If you experience migraine episodes regularly, a doctor is likely to prescribe preventative medications. These may include beta-blockers, which can reduce migraine attacks and lower blood pressure.
Antidepressants are also occasionally prescribed to prevent symptoms of migraines, even in people without depression.
There is evidence that some alternative remedies can help treat migraine. These may include:
- vitamin B2 (riboflavin), which can help to prevent episodes of migraines
- magnesium supplements if you have lower levels
- massage therapy, which could lower the frequency of migraine attacks
- biofeedback, which teaches how to check for physical stress responses like muscle tension
Prevention and outlook
Migraine can interrupt your life and be painful. However, you can change your habits and lifestyle to help prevent painful attacks.
Ways to prevent migraine attacks include:
- getting plenty of sleep
- avoiding skipping meals and eating regularly
- limiting caffeine intake
- getting plenty of sleep
- taking frequent “screen breaks”
- reducing stress in your life by trying mindfulness, meditation, or yoga
- limiting the amount of time you’re looking at bright lights or are in direct sunlight, which can be a trigger for migraine attacks
- trying an elimination diet to help you identify any food intolerances or food allergies that may be headache triggers
