9 foods that trigger migraine symptoms

Migraine triggers can be very different from person to person and may depend on the kind of diet you have.

Experts still need to fully understand how or why certain foods can trigger migraine episodes. Some suggested causes include the following:

• certain substances like tyramine or histamine in foods like cheese and fermented soy products
• food sensitivities or allergies
• changes in blood sugar level

While there is still much to learn about the link between diet and migraine, avoiding trigger foods and eating more nutrient-rich foods may help manage and prevent migraine episodes.

This article discusses the foods most commonly associated with migraine and some tips for identifying your food triggers and finding relief.

1. Aged cheese

Aged cheeses contain a natural compound called tyramine, also known as tyrosine. According to older 2013 and 2007 research, it can trigger migraine episodes in some people.

Aged cheeses you can try avoiding are:

• cheddar
• Parmesan
• blue cheese
• Gouda
• Gruyère

If you are sensitive to tyramine, try fresh cheeses instead, like:

• mozzarella
• cottage cheese
• ricotta
• cream cheese

2. Caffeine

According to a 2020 review of 21 articles, caffeine can help some individuals with migraine episodes but might act as a trigger for others.

If caffeine triggers or worsens your migraine symptoms, you can try to avoid or limit it.

If you’re looking for soothing alternatives to caffeinated coffee, consider low or non-caffeinated drinks like:

• chai latte
• herbal teas like chamomile or mint
• golden turmeric milk
• hot chocolate
• decaffeinated coffee

3. Alcohol

Alcohol is a common migraine trigger, according to a 2019 questionnaire study. This study, alongside an older 2014 study, highlighted that red wine may be best known for triggering migraine.

If you are sensitive to alcohol, consider avoiding it altogether or limiting your intake to no more than one drink per day. If you choose to drink alcohol, try to avoid red wine and ensure you stay hydrated.

4. Nitrates and nitrites

Nitrates and nitrites are preservatives, often found in processed meats like:

• bacon
• hot dogs
• salami
• ham

In addition, some medications used for treating heart conditions contain nitrates and nitrites.

A 2016 study suggests a potential link between these compounds and migraine. So, consider opting for unprocessed meats or vegetarian alternatives instead.

5. Histamines

Histamines are compounds that support necessary immune system reactions in your body. But a 2018 study found that histamines may trigger migraine episodes in some people.

If you are sensitive to histamine, consider limiting your intake of foods high in histamine. These include:

• dried anchovies
• fish sauce
• fermented vegetables
• aged cheese
• fermented sausages

6. Chocolate

Although a 2020 review highlights that more research is necessary to confirm the effect of chocolate on migraine, many people find that it causes migraine episodes.

If you have the same experience, consider opting for chocolate-free treats to satisfy your sweet tooth, such as:

• fresh fruit
• dried fruit
• carob chips made from carob powder — naturally free from caffeine, tyramine, and vegan-friendly
• ice cream made from blended bananas
• frozen yogurt popsicles
• homemade protein snacks

7. Candy and baked goods

Emerging research, like this study from 2022, is starting to suggest a link between blood sugar and migraine episodes. Insulin resistance may also play a role. Insulin resistance happens when your body doesn’t respond as it should to insulin, a hormone that helps lower blood sugar.

If you suspect that high blood sugar might trigger a migraine episode, you can:

• consult your doctor, who can investigate insulin resistance or diabetes
• avoid or limit candy, baked goods, and sugar-sweetened beverages
• aim for high fiber options like fresh fruit when you feel like having something sweet

8. Gluten

Some people may experience migraine after eating gluten, but the amount of research in this direction is inadequate.

For example, in a 2015 study, participants with celiac disease were more likely to experience migraine episodes. Also, a 2020 study concludes that people with celiac disease are less likely to experience migraine symptoms if they eat a gluten-free diet. There is not much evidence to suggest that this diet could benefit people without a celiac disease diagnosis.

If you suspect a gluten intolerance or allergy could contribute to your migraine symptoms, consider talking with your doctor, who can test you for celiac disease. You can also try eating a gluten-free diet to see if your symptoms improve.

9. Aspartame

Aspartame is a common, low calorie, artificial sweetener used in many sugar-free products.

Some people believe it could trigger migraine episodes in some individuals. Yet, a 2018 study underlines that there is still much to learn when it comes to aspartame’s possible effects on overall health, including causing migraine.

How to identify food triggers

If you suspect certain foods may trigger your migraine symptoms, keeping a food diary may help. Write down everything you eat and drink and any symptoms you experience, and look for patterns over time.

You may also consider an elimination diet. This diet involves removing all potential trigger foods from your diet, then reintroducing one potential trigger food at a time to help identify which specific foods are triggers.

You can discuss this with your doctor for advice on which options might work best for your individual situation. They can also help identify other factors besides diet that could trigger migraine episodes.

Which foods can help migraine?

While certain foods or diets can trigger migraine episodes, others may alleviate or help prevent them.

According to a 2020 study and another 2020 study, the options listed below may be worth exploring for a life with no or fewer migraine episodes:

• the ketogenic diet, also known as the keto diet
• a low glycemic diet
• a low fat diet
• the dietary approaches to stop hypertension (DASH) diet
• a weight management diet
• certain elimination diets
• exogenous ketone bodies supplements
• probiotic-rich foods and supplements
• omega-3-rich foods and supplements
• vitamin D-rich foods and supplements

But the authors of both studies highlight the need for further research and the importance of working with a healthcare professional for proper treatment and diet support.

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Summary

Migraine triggers can be very different from one person to another. Sometimes, certain foods may play a role.

By identifying and avoiding trigger foods, you might be able to reduce how often your migraine symptoms happen and how severe they are.

It’s important to remember that every individual is unique, and what works for one person may not work for another. Consulting your doctor can be a good first step in identifying potential trigger foods and finding a personalized approach to managing your symptoms.

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