8 Food Triggers for Migraines, and How to Modify Your Diet to Manage Them

If you’ve experienced migraines, you know how debilitating they can be. But what you may not know is that the food you eat may be triggering your migraine.

Migraine triggers aren’t the same for everyone. But, if you’re struggling to get a handle on your migraines, taking a look at your diet may help. 

Here, we’ll take a closer look at the relationship between food and migraines, how to determine your unique food triggers, and which foods to potentially avoid.

Can foods affect migraines?

It’s possible. In the past, certain foods — like cheese, chocolate, and caffeine — were thought by many people to trigger migraine attacks. But while these foods may bring on migraines in some people, there isn’t a lot of scientific evidence to suggest that this is true for most people with migraines. 

Experts agree, however, that not eating often enough can trigger migraines. In fact, over 40% of people with migraine report that fasting or skipping meals triggers migraines.

Some think looking at the diet as a whole might make more sense than trying to identify individual foods. Research suggests that people who eat a “less healthy” diet (more processed foods, and fewer fruits and vegetables) have migraines more often than people with a “more healthy” diet. 

Another theory is that the food thought to trigger the migraine may actually be a craving that’s part of the preheadache phase of the migraine. For example, if you wake up with a migraine after eating a whole bar of chocolate one night, you might assume the chocolate triggered it. But what’s probably going on is that in your preheadache phase, you’re experiencing heightened sensations that are coming out as a craving for dark chocolate. So, the craving for chocolate could be part of the migraine, not the trigger.

That said, many people do report an association between certain foods and their migraines. So it might be worth a look at the list below.

What are some common food triggers for migraines?

Below we list some commonly reported food triggers for migraines. Keep in mind that it’s not a comprehensive list. You may have other food triggers that aren’t mentioned here. Also, whether something triggers your migraines can also depend on how much of a certain food you consume or how often.

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1. Cheese

Both cheese and chocolate contain tyramine, an amino acid found in food. It may trigger migraines by affecting signalling chemicals and/or blood vessels in the brain. 

Other foods containing tyramine include:

• Kimchi and sauerkraut

• Grapes and avocados

• Wine and beer

• Cured or salt-dried meats

• Chocolate

• Coffee

• Soy sauce and Worcestershire sauce

• Pickled or salt-dried fish or shrimp

• Nuts and nut butters

2. Chocolate

Chocolate contains small amounts of tyramine, as mentioned above. But it also contains caffeine and several other compounds that could potentially trigger migraines. The research on whether chocolate actually triggers migraine is mixed, so there’s currently no clear answer.

3. Alcohol

The relationship between alcohol and migraine is complex. Years of research haven’t yielded a clear answer due to conflicting findings. 

That said, many people with migraines abstain from drinking because it’s a common belief that alcohol triggers migraines. This may explain why a recent research review found that the risk of migraine was actually lower in people who drink versus those who don’t.

It’s important to note that red wine is the most commonly reported migraine trigger of all types of alcohol. This could be due to tyramine. But red wine is also high in tannins, which are natural compounds also found in tea, fruits, and vegetables. Research suggests tannins could be to blame for triggering migraines.

4. Processed meats

These items are often packaged with food preservatives like nitrates, which are thought to cause headaches. Meats with preservatives include:

• Hot dogs

• Sausages

• Bacon 

• Salami

5. MSG

Monosodium glutamate (MSG) is a salt used to preserve and flavor foods. It also occurs naturally in some ingredients, such as yeast and soy extracts. You can find MSG in foods that are high in protein, such as meat, fish, and poultry, and in everything from soy sauce to meat tenderizer to some chips. 

It’s thought that MSG contributes to migraines; however, some researchers argue more studies are needed to confirm the connection. 

It’s worth mentioning that most people don’t react negatively to MSG. And, the reason a person may get a migraine from MSG is because they are sensitive to additives in general, not solely MSG.

The amount of MSG also matters. Most sensitive people experience symptoms after consuming upwards of 3 g, but the average intake of added MSG per day is only 0.55 g.

6. Caffeine

You’ve probably heard conflicting reports about caffeine and its effects on migraines. Many people with migraines avoid or strictly limit caffeine. But many migraine medications include caffeine as an active ingredient. So what does the research say?  

Some research suggests too much caffeine can trigger migraines, but other research doesn’t support the link. If this sounds confusing, that’s because it is. At the end of the day, it might be a matter of finding the “right” amount of caffeine for you and being consistent with your daily consumption. Just be careful with caffeine-containing medications, because taking them too often can contribute to medication overuse headache.

7. Gluten

Celiac disease is an autoimmune condition in which gluten causes intestinal damage. And research suggests that people with celiac disease have a higher rate of migraines. 

Eliminating gluten is the primary treatment for people with celiac, and it can also decrease the frequency of their migraines. But there’s not enough evidence to support a gluten-free diet as a migraine prevention strategy for people without celiac disease.

8. Artificial sweeteners

Many people report that artificial sweeteners worsen their migraines. While some studies suggest a link between aspartame (Nutrasweet®, Equal®, and Sugar Twin®) and sucralose (Splenda®) and migraines, others don’t. 

This is where a food diary (more below) comes in handy, since you might not think about sweeteners as individual ingredients. Artificial sweeteners are commonly found in sugar-free candies, desserts, and drinks.

How to determine your food triggers

If you have certain food sensitivities, you might find a link between those foods and migraines. The science behind this connection isn’t exactly clear. But your body’s response to the food in question can make you more likely to get a migraine or make it worse.

For some people, figuring out what foods trigger a migraine can be obvious. For others, it’s a bit tricky. The good news is that by keeping a food and symptom diary, you may be able to get to the bottom of your food triggers (if you have them).

You can use a regular notebook as your diary or create a spreadsheet. You can also download this diary from the National Headache Foundation. Regardless of the format you choose, when you feel a migraine coming on, track: 

• The time, date, and day of the week

• How long the migraine lasted

• How severe the migraine was

• What you’ve had to eat and drink

• How much sleep you got

• If you were on your menstrual cycle

• How often you were eating in the days leading up to it

• What medications and supplements you took

• Any other details like sounds and smells  

Doing this will help you to figure out what may be triggering your migraines. The longer and more detailed your food tracking is, the more likely you are to get answers. Just understand that it may take several months to notice a pattern, especially if your migraines aren’t frequent.

How can I modify my diet to prevent migraines?

First, make sure you’re eating regular meals when possible. Remember that fasting or skipping meals is a more common trigger for migraines than a specific food.

If you are able to identify triggers, research suggests that avoiding them can help reduce headache severity and frequency. But strict elimination diets should only be followed under supervision of a specialist and aren’t for everyone.

If you’re not sure whether certain foods trigger your migraines, it doesn’t hurt to opt for healthful, natural foods that are beneficial to everyone’s health.

Examples include:

• Natural, whole, and minimally processed foods without preservatives or artificial flavorings such as whole grains, fruits, and vegetables

• Fresh meats, fish, and poultry like chicken breast, salmon, and lean beef or ham

• Natural sweeteners like maple syrup and raw honey

• Anti-inflammatory foods like fatty fish and berries

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Written by:

Ana Gascon

Ana Gascon has over 15 years of writing and editing experience, with 8 years in health and medical content work. She is a content creator who focuses on acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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