Foods that might trigger a migraine headache can include peanut butter, caffeine, aged cheese, and cured meat. These triggers vary from person to person, but much of our knowledge about them comes less from carefully controlled studies and more from observing people.
Here's something to keep in mind before you cut out every one of these foods from your diet: Fasting or skipping meals may also cause migraines. Be sure you're eating enough at regular intervals throughout the day.
Food triggers will not set off a migraine attack in every person with migraine. Your personal food triggers can be difficult to figure out. Read on to learn about what foods have been linked to migraine attacks.
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Peanut butter falls into the "not well studied, but observed by [healthcare providers]" category, Louise Klebanoff, MD, a neurologist with the Weill Cornell Medicine HeadacheProgram, told Health. "I tell people to watch their diets, but don't be obsessive. If every time you eat a handful of nuts, you get a headache in the next four to 12 hours, then it's probably a trigger."
The Association of Migraine Disorders identifies nuts, including peanut butter and all seeds, as a common migraine trigger. They're a phenylalanine-containing food. Phenylalanine is an amino acid that can affect vascular tone, which may have a role in migraines.
2. Alcohol
A study published in 2018 study found that alcoholic beverages were reported as a trigger by 35.6% of participants with migraine. Wine, especially red wine, was reported by 77.8% of participants as having caused migraine and was the most common trigger among alcoholic beverages.
The reason is still up for debate. Some experts believe that certain compounds in wine, such as tannins and flavonoids, are the culprits. Some evidence suggests that the flavonoid phenolic compounds, including tannins, likely cause red wine-induced headaches. Wines that contain higher amounts of tannins are big, bold wines like cabernet sauvignon.
Drinking alcohol may also lead to dehydration. An imbalance of fluids in the body can also contribute to a headache.
Caffeine has an ambiguous or complicated relationship with migraine. Caffeine has been linked with migraine as both a migraine trigger and cure.
A study published in 2020 found insufficient evidence to recommend that all people with chronic migraine stop consuming caffeine. The researchers did highlight that caffeine overuse may lead to migraines. Sudden caffeine withdrawal can also trigger a migraine.
Limit caffeinated beverages to eight ounces a day. Consuming a small amount during an attack may help the pain subside faster, as long as you don't overuse it.
4. Aged Cheese
Gorgonzola, camembert, and cheddar are aged cheeses beloved for their rich flavors and textures. They're also commonly cited migraine triggers.
Aged cheeses are among the foods that contain a compound called tyramine. Soy products, fava beans, hard sausage, smoked fish, and Chianti wine also contain this compound. Tyramine may interact with the neurotransmitters in the body and lead to migraines.
Hot dogs, sausages, even a turkey sandwich might set off a migraine. These meats may contain a preservative called sodium nitrate, which is among the common food triggers for migraines.
6. Monosodium Glutamate (MSG)
Monosodium glutamate (MSG) is the sodium salt of the common amino acid glutamic acid. This amino acid is naturally present in our bodies and in many foods and food additives. The Food and Drug Administration (FDA) considers the addition of MSG to foods to be "generally recognized as safe."
A study published in 2016 found that MSG is a potential trigger for migraines. The study authors mentioned that it was premature to conclude that MSG causes headaches and that more research is needed.
Some people may be sensitive to MSG, so you may consider trying to avoid foods with MSG if you have chronic migraine. MSG is naturally found in tomatoes and cheeses. It often serves as a flavor enhancer and may be included in various seasonings and condiments like ketchup and barbecue sauce.
Some evidence suggests a link between citrus fruit and migraines, while others haven't. A study published in 2016 noted that citrus fruits had significant potential triggers for migraines with aura but not migraines without aura.
It's possible that citrus fruits might trigger migraines in some people. Keep a headache diary, either on a calendar or in a journal, to help pinpoint what's causing your migraines. Log your migraines, the severity of the attack, the foods you've been consuming, and any medications that you're taking.
8. Aspartame
Aspartame is an artificial sweetener that is one of the most exhaustively studied substances in the human food supply. More than 100 studies have supported its safety.
Aspartame is also suspected of triggering migraines in some people. "It's one of the first items I ask my patients to cut out of their diets," said Dr. Klebanoff.
Read food labels and stay clear of certain "sugar-free" or "light" packaged foods and beverages. These include diet sodas, breakfast cereals, puddings, yogurts, and gelatins.
Beans, peas, and lentils are also suspected migraine triggers. Legumes are less common offenders than alcohol or caffeine. Experts haven't quite pinned down why legumes seem to bother some people. Some evidence suggests that these plant foods can actually ward off severe headaches in some people.
Research has found that people who went on a vegan diet experienced less pain during their headaches than they had on their normal diet. Plant foods contain anti-inflammatory compounds and can contribute to weight loss. Obesity, in particular, has been linked with migraines.
10. Chocolate
Research has found that chocolate is one of the most commonly reported foods that trigger migraines. However, "chocolate hasn't been substantiated as a true migraine trigger," Lee Peterlin, DO, founder and director of the Pennsylvania Headache Center, told Health.
People may believe that chocolate is the culprit behind their headaches. Some experts think that the reverse is actually true. The craving for sweets can be a symptom of an oncoming migraine, not the cause of it.
In a review published in 2020, researchers noted that a question arises regarding whether eating chocolate before a headache is a consequence of a food craving or, indeed, a real trigger. There was insufficient evidence that chocolate is a migraine trigger.
What Is an Allergy Headache?
Peanut butter, caffeine, aged cheese, and cured meat may trigger a migraine headache. Food triggers often vary from person to person. It's important to make a note of what triggers migraine attacks.
Keep a food journal to note what you eat and what symptoms you develop. You may share this information with a healthcare provider. They can recommend dietary changes and other treatments.
