Can Some Foods Trigger a Migraine Attack?

The short answer is yes, medical professionals understand a lot of common triggers for migraines, such as stress, lack of sleep, and a lack of exercise, and food can be added to that list. Even those with migraines that are triggered by flashing lights or other visual stimuli will experience a reduction in severity and frequency if they avoid certain foods! In this article we will take a closer look at how migraine attacks are triggered, the relationship with food, and ten foods that should be eaten in moderation or avoided.

What is a Migraine Trigger?

The easiest way to think about a migraine trigger is to imagine that it’s like a light switch. When that switch is flipped, there is a response in the brain that can lead to pain and other migraine related issues. Sadly, this is not a simple process, if it was the sufferer could simply avoid the things that flip that switch and stay migraine free. Unfortunately, something that could trigger a migraine attack one day may not trigger a response on another. In many cases, the likelihood of a migraine attack increases if more than one trigger is present. A migraine trigger can vary from one person to another, but they are often related to physical, emotional, or environmental stress. Some common examples include anxiety, sleep deprivation, dehydration, hormonal changes, and even weather changes. 

What is the Relationship Between Migraine Attacks and Food?

This isn’t easy to define, there is no sole factor that can be directly tied to migraine attacks because the specific triggers are variable. But, there is strong scientific evidence that a migraine attack could be triggered when certain foods are eaten. Studies have revealed that 27% of migraine sufferers believe that a certain food triggers their attacks. Dr. Sara Crystal is the Cove Medical Director and a clinical neurologist. Dr. Crystal has established a link between a high percentage of migraine sufferers with the usual triggers and the consumption of certain foods or even food additives. Eating these foods may increase the likelihood that an already known migraine trigger could cause a migraine. 

10 Known Migraine Food Triggers

Before we continue it’s important to state that eating or drinking these food items may or may not affect an individual in the same way. In some cases, reducing the intake may suffice, or in extreme cases, you may want to eliminate that food from your diet. Keeping a food diary is a great idea because you can track migraines and what you ate on that day to find a correlation. Let’s take a look at ten common migraine food triggers:

1.Chocolate

There is a single study that found that chocolate triggered a migraine attack in 42% of the test subjects. If you eat a lot of chocolate and derivative products and have migraine attacks, this may be a food that you should avoid.

2.Coffee

Some research has shown that excessive caffeine consumption could trigger a migraine. Two studies conducted in 2016 and 2019 suggested that a reduction in coffee intake could reduce the frequency of migraine attacks. The key word here is excessive, if caffeine is consumed in moderation it can have certain health benefits. Most people should be fine if they limit themselves to a couple of cups per day.

3.Citrus Fruit

Eating plenty of fresh fruit is a great way to take in nutrients and hydrate at the same time. Fruit is good for health, but there are some people who get a headache if they eat lemons, limes, grapefruits, and oranges. This is a less common migraine trigger than any of the other foods on our list.

4.Red Wine

Some studies have found that alcohol is a common migraine trigger because certain chemicals, such as histamine and tyramine, are present. Red wine contains a high concentration of histamine which is why it is a commonly reported migraine trigger.

5.Yeast

Fresh-baked goods, such as cakes, breads, donuts, and sourdough bread are common migraine triggers. The root cause is tyramine which is also present in aged cheeses and alcohol. 

6.Cheese

Tyramine can be found in many cheeses such as brie, cheddar, feta, swiss, blue cheese, and even mozzarella. 

7.MSG (Monosodium glutamate)

This is a flavor enhancer. It’s used in a wide variety of canned and frozen processed foods, including snacks, seasonings, soups, and more. In 2016, a science review found that MSG was no more likely to trigger a migraine attack than a placebo. But, there are still many migraine sufferers who consider MSG to be a trigger. That said, avoiding processed food is a great choice for those who want to improve their overall health.

8.Cured and Processed Meats

Some examples include ham, deli meats, sausage, bacon, and more. The main problem with these food items is that they include large concentrations of nitrates and nitrites. These are present to preserve the flavor and the color and they are both known to be migraine triggers. In one study. 5% of the participants with a history of migraine attacks reported that they had more pain on days when nitrites were consumed. 

9.Nuts and Seeds

Certain nuts and seeds, such as almonds, peanuts, and many edible seeds contain tyramine. Again, some trial and error may be required to discover how sensitive an individual migraine sufferer is to a specific trigger. 

10.Artificial Sweeteners

Certain artificial sweeteners such as Aspartame can increase the migraine trigger risk for some people. Avoiding calorie-free drinks and sticking with water or low sugar fruit-based alternatives may be the solution. 

How Can I Identify a Migraine Food Trigger?

Because food will affect every migraine sufferer in a different way, it’s hard to offer a one-size-fits-all solution. The only way to discover if a certain food increases the risk is to pay close attention to your eating habits to find patterns that match migraine attacks. If foods are gradually eliminated and tracked, it will be easier to find a potential food trigger. Some food allergy testing can help, but certain foods should be limited or avoided even if they don’t cause an allergic reaction. Start with a food diary, keep it for a month, and record what you’re eating and not eating and the severity of any migraine attacks. If a migraine occurs, it usually strikes 12-24 hours after the food was eaten. This should help you to narrow your search and find the food items(s) that you need to avoid.