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Certain foods can trigger migraine attacks in people with migraine. Common migraine trigger foods include chocolate, caffeine, and red wine.
Many things can trigger a migraine attack, including what we eat and drink.
According to the Migraine Research Foundation, foods that trigger migraine may only do so when combined with other triggers. But this combination — and any trigger in general — is highly individualized, making research difficult.
There’s no such thing as a universal migraine trigger. But there are some common triggers that can cause or contribute to migraine attacks in some people.
Too much caffeine and experiencing caffeine withdrawal can cause migraine or headaches.
But according to the American Migraine Foundation, caffeine can actually help stop oncoming migraine attacks for some people. It can also offer headache relief with occasional use.
Foods and drinks with caffeine include:
Why not power up with a shake in the morning instead of caffeine? We like this superpower banana, almond, and spinach smoothie.
Many processed foods contain artificial sweeteners. These are sugar alternatives that are added to foods and drinks to add sweetness.
But these sweeteners can trigger a migraine attack. Aspartame, in particular, is thought to trigger migraine attacks.
Try this naturally sweetened protein berry shake to help avoid any artificial sweeteners.
Alcohol is one of the more common beverages thought to trigger migraine.
According to a 2018 study,
Of those people, 77% reported red wine as a trigger.
It’s unclear exactly how alcohol may trigger migraine attacks, but the main theory is that it has to do with compounds in alcohol such as histamine and tyramine.
Instead of alcohol, try this blueberry lime mint fizz drink.
In a
Chocolate contains both caffeine and beta-phenylethylamine, which may trigger headaches in some people.
Swap out chocolate for these easy-to-make berry-cherry parfaits.
Monosodium glutamate (MSG) is a sodium salt of glutamic acid, which naturally exists in our bodies.
MSG is found in certain foods and is present in many foods as a food additive. It’s considered safe to eat, but some researchers have linked it to migraine attacks.
Although MSG is
As an alternative, this salmon with apple-walnut crust and roasted broccolini recipe does not include MSG.
Cured meats — including deli meats, ham, hot dogs, and sausages — all contain preservatives called nitrates, which preserve color and flavor. These foods can release nitric oxide into the blood, which is thought to dilate blood vessels in the brain.
There’s
For a great breakfast without cured meats, try this spinach and egg protein bowl recipe.
Aged cheeses contain a substance called tyramine. It forms when bacteria break down proteins in food.
The longer the cheese has aged, the higher the tyramine content will be.
Tyramine is a chemical that has been associated with triggering headaches and migraine. Common cheeses that are high in tyramine include:
- feta
- blue cheese
- Parmesan
No cheese in your snack? No problem. We like these carrots with creamy lemon-coriander hummus dip.
Like aged cheeses, fermented foods
- fermented pickles
- kimchi
- kombucha (which can also have alcohol content)
- soy sauce
- sauerkraut
Instead, try this quick vegetarian dish: black bean tacos with quick-peeled radishes.
Cold foods have been shown to trigger headaches in some people, but research on migraine is lacking.
Treatments for migraine can involve a combination of prescription and over-the-counter (OTC) medications and alternative remedies.
For occasional headaches or migraine pain, you can take OTC medications like Excedrin Migraine to relieve pain. A healthcare professional may also prescribe triptan medications to relieve pain.
If you experience regular migraine episodes, a doctor will likely prescribe preventive medications. These may include beta-blockers, which can lower blood pressure and reduce migraine attacks.
Antidepressants are also sometimes prescribed to prevent migraine symptoms, even in people without depression.
There’s evidence that some alternative remedies can help treat migraine. These include:
- massage therapy, which could lower the frequency of migraine attacks
- biofeedback, which teaches you how to check for physical responses of stress, like muscle tension
- vitamin B2 (riboflavin), which can help prevent migraine episodes
- magnesium supplements if you have lower levels
Migraine can be painful and interrupt your life. But you can make some changes to your lifestyle and habits to help prevent painful attacks.
Ways to prevent migraine attacks include:
- eating regularly and avoiding skipping meals
- limiting your caffeine intake
- getting plenty of sleep
- reducing the stress in your life by trying yoga, mindfulness, or meditation
- limiting the amount of time you’re looking at bright lights or are in direct sunlight, which can both trigger migraine attacks
- taking frequent “screen breaks” from screens
- trying an elimination diet to help you identify any food allergies or intolerances that may be headache triggers
