Migraines affect up to 15% of adults worldwide.
They differ from your average headache in severity and symptoms, and can greatly reduce the quality of life for migraine sufferers.
Despite decades of research, the exact cause of migraines is still unknown.
It is clear that the diet will not cause a person to start experiencing migraines.
However, for people who suffer from migraines, diet is one of several factors that can cause migraines.
In fact, 10-60% of migraine sufferers claim that certain foods trigger migraines.
This is a list of the most commonly reported migraine trigger foods.
1. Aged cheeses.
Cheese is often identified as a migraine trigger.
Researchers have hypothesized that this is because aged cheeses contain high levels of tyramine, which can affect blood vessels and cause a headache.
Other tyramine-rich foods include cheeses that are aged, cured, dried, smoked, or pickled, including cheddar, Swiss, salami, sauerkraut, and tofu.
Unfortunately, the evidence on tyramine and migraines is mixed. However, more than half of the studies looking for a relationship between tyramine and migraines found that tyramine might act as a migraine-promoting agent in some people.
High-quality studies are needed to confirm this link, although it is estimated that approximately 5% of migraine sufferers are sensitive to tyramine.
If migraines are felt to be triggered by aged cheeses, this may be the reason.
Summary: Aged cheeses and other tyramine-rich foods are often considered migraine triggers. The evidence is mixed, but there may be a link.
2.Chocolate.
Chocolate is a common migraine trigger.
It has been suggested that phenylethylamine or flavonoids, two substances found in chocolate, could be the reason.
However, the evidence is not conclusive.
Some studies have found that chocolate can trigger migraines in sensitive people.
For example, a small study in migraineurs found that 5 out of 12 participants got migraine attacks in one day from eating chocolate.
Interestingly, none of them had a migraine attack after taking a placebo.
However, many other studies have not found a link between chocolate consumption and migraines.
Therefore, it is likely that chocolate is not a major factor in migraines for most people. Despite this, those who feel that chocolate is a migraine trigger may want to avoid it.
Summary: Chocolate is one of the most commonly reported migraine triggers. This may be related to some of the plant compounds found in chocolate.
3. Processed or cured meats.
Processed or cured meats, such as hot dogs or some lunch meats, contain preservatives known as nitrates or nitrites.
In fact, in the 1970s, when people first reported headaches after consuming nitrites, they were often referred to as “hot dog headaches.”
Today, cured and processed meats are still often reported as migraine triggers.
Nitrites can trigger migraines by causing the expansion of blood vessels.
However, more research is needed to say how relevant this is for migraine sufferers.
Summary: Processed or cured meats often contain nitrates or nitrites, which can trigger headaches in susceptible individuals.
4. Fatty and fried foods.
Fat can also affect susceptibility to migraines.
This may be because high levels of certain fats in the blood lead to the production of prostaglandins.
Prostaglandins can cause blood vessels to dilate, which can lead to migraines and increased pain.
One study found that people who eat a high-fat diet daily containing more than 69 grams of fat had almost twice as many headaches as those who ate less fat.
They also found that after reducing their fat intake, the participants’ headache frequency and intensity decreased. Almost 95% of the participants reported a 40% improvement in their headaches.
Another study on a low-fat vegetarian diet found similar results, with reductions in headache and headache frequency.
However, in both studies, factors other than fat intake were changed, such as weight loss or intake of animal products.
Therefore, it is not possible to say with certainty that the reduction in fat intake alone was responsible for the improvements.
Summary: Eating a high-fat diet can increase the frequency of migraines. Consequently, reducing fat intake has been shown to improve migraine intensity and frequency.
Learn more about “fatty foods” in our article: How do trans fats affect your health?
5. Some Chinese foods.
Monosodium glutamate (MSG) is a controversial flavor enhancer added to some Chinese and processed foods to enhance their savory taste.
Reports of headaches in response to taking MSG have been common for several decades.
But the evidence for this effect is controversial, and no well-designed studies have shown a link between MSG intake and migraines.
Alternatively, foods typically high in fat or salt content could be the culprit in triggering migraines.
However, MSG is still frequently reported as a headache and migraine trigger.
Summary: Monosodium glutamate, which is present in many Chinese and processed foods, is often reported to cause headaches.
6. Coffee, tea and sodas.
Caffeine is often used to treat headaches.
But interestingly, some evidence suggests that it may indirectly trigger migraines.
A “caffeine withdrawal” is a well-known phenomenon in which a headache occurs as the effects of caffeine wear off in the body.
This occurs when blood vessels begin to expand again after contracting due to caffeine consumption.
This effect could trigger migraines in those who are susceptible.
However, caffeine withdrawal seems to more commonly cause headaches than migraines.
Summary: Caffeine can trigger headaches indirectly through withdrawal effects. This happens when the effects of caffeine wear off and certain blood vessels expand.
7. Artificial sweeteners.
Aspartame is a type of artificial sweetener that is often added to foods and beverages to make them sweet without adding sugar.
Some people complain of headaches after taking aspartame , but most studies have shown little or no effect.
A few small studies have investigated whether aspartame negatively affects people who suffer from migraines.
Unfortunately, the studies were either small or flawed in design, but they did find that aspartame affected headaches in some migraineurs.
One of these studies found that more than half of 11 participants experienced increased migraine frequency after consuming large amounts of aspartame .
Therefore, it is possible that a part of migraineurs may be sensitive to aspartame.
Summary: Aspartame is a common artificial sweetener that can increase migraine frequency in some people.
Learn more about “natural sweeteners” in our article: 4 natural sweeteners to avoid sugar .
8. Alcoholic beverages.
Alcoholic beverages are one of the oldest triggers for headaches and migraines alike. Unfortunately, the reason why it causes such symptoms is not so clear.
Migraine sufferers tend to drink less alcohol than non-migraine sufferers and seem to be more likely than other people to experience migraine symptoms as part of a hangover.
However, alcohol itself cannot be to blame.
People often point to red wine, rather than alcohol in general, as a migraine trigger.
Evidence seems to support the idea that compounds specifically present in red wine, such as histamine, sulfites, or flavonoids, could trigger headaches.
As proof, one study found that drinking red wine, but not vodka, caused headaches.
However, the exact cause of this is still unknown.
Regardless, it is estimated that alcoholic beverages can trigger migraines in approximately 10% of people who suffer from migraines.
Although it is not necessary for most migraineurs to completely avoid alcohol, those who are susceptible should limit their consumption.
Summary: Alcoholic beverages are one of the best-known migraine triggers. However, alcohol is not a problem for all migraine sufferers, and the reason why is not clear.
Learn more about “wine” in our article: Red Wine vs White Wine, which is healthier?
9. Cold Food and Drinks.
Most people have heard of “ ice cream ” headaches caused by cold or frozen foods and drinks .
However, these foods and drinks can also trigger migraines in susceptible people.
One study asked participants to hold an ice cube between their tongues and the top of their mouths for 90 seconds to study cold-induced headaches.
They found that this test triggered headaches in 74% of the 76 migraineurs who participated. On the other hand, it triggered pain in only 32% of non-migraine headache sufferers.
Another study found that women who had experienced a migraine in the previous year were twice as likely to develop a headache after drinking ice water, compared to women who never experienced migraines.
Therefore, migraine sufferers who notice headaches that are triggered by cold foods may want to avoid eating cold or frozen foods and drinks, including frozen yogurt, ice cream, or plovers.
Summary: Migraine sufferers may be more prone to experiencing a cold-induced headache than the average person. Therefore, it may be a good idea to avoid very cold foods and drinks.
In conclusion
Although diet will not cause someone to start getting migraines, it is one of many factors that can trigger a migraine in someone who frequently experiences them.
Therefore, sufferers who suffer from migraine due to diet can find relief by avoiding any foods that are migraine triggers.
The best way to identify if certain foods trigger migraines for you is to create a food and symptom diary and check for patterns.
Also, be sure to pay special attention to the foods and drinks listed above.
Avoiding common foods that can trigger migraines is a good place to start to reduce the frequency and severity of migraines.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.