7 Foods That Trigger Migraine
There’s no such thing as a universal migraine trigger. According to the Migraine Research Foundation, foods that trigger migraine may only do so when combined with other triggers. But there are some common food triggers that can cause or contribute to migraine attacks in some people.
Dietary triggers induce migraines through several different mechanisms, such as altering the release of serotonin, causing constriction (narrowing) or dilation (widening) of blood vessels, or by directly stimulating neuronal pathways in the brain.
Foods That Trigger Migraines
- Caffeine: Caffeine is a potent vasoconstrictor (something that narrows blood vessels) and it interacts with neurotransmitters that modulate pain. Often, it is caffeine withdrawal that causes migraines, but some people are very sensitive to caffeine and can experience migraines as a result of the caffeine itself.
- Artificial Sweeteners: These sugar alternatives can trigger a migraine attack. Aspartame, in particular, is thought to trigger migraine attacks by interacting with serotonin.
- Alcohol: According to a 2018 study, over 35% of participants with migraine reported that alcohol was one of their common triggers. Of those people, 77% reported red wine as a trigger. Research suggests this has to do with compounds in alcohol such as histamine and tyramine.
- Chocolate: In a 2020 research review, chocolate was reported as a migraine trigger in up to 33% of participants. Chocolate contains both caffeine and phenylethylamine that can alter neurotransmitter function in the brain.
- Fermented Foods: Fermented foods contain high amounts of tyramine which affects serotonin levels in the brain. These foods include: aged cheese, fermented pickles and kombucha.
- Cured Meats: Processed meats — including deli meats, ham, hot dogs, and sausages — all contain preservatives called nitrates to preserve their color and flavor. Nitrates produce vasodilation (widening of the blood vessels) and may also directly stimulate the brain's neuronal pathways, inducing pain.
- MSG: Sometimes added as a flavor enhancer, MSG is found in soy sauce, ketchups, mayonnaise, salad dressings, soup mixes, and chips. MSG may induce vasodilation or directly stimulate nerve receptors, both of which can trigger a migraine.
A Migraine-Prevention Diet
Simultaneously eliminating all possible trigger foods is not a good idea because of the sheer number of potential triggers. Most people would find that type of diet too restrictive and difficult to adhere to. It would also be unnecessary because most people don't have migraines in response to all of the food triggers.
Instead, keeping a headache and diet diary can help you keep track of when your symptoms begin and which foods you may have eaten before your migraines started. If you can identify trends that way, selectively avoiding the offending foods may help.
Identifying migraine triggers is essential because it helps individuals understand what specific factors might cause their migraines. By recognizing these triggers, people can take proactive steps to avoid or manage them, which can lead to fewer and less severe migraine episodes. This knowledge empowers individuals to make informed lifestyle and environmental changes, improving their overall quality of life and reducing the impact of migraines on daily activities.
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Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by the medical team at Zanskar Health. This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
