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7 Worst Foods That Trigger Migraines — And What You Can Do About Them

Migraines affect over 1 billion people worldwide and can strike with intense pain, nausea, and light sensitivity. While the causes of migraines vary, diet plays a big role—and certain foods can significantly increase the chances of a migraine attack.

Avoiding these common (and sometimes surprising) migraine triggers can help reduce your symptoms and improve your quality of life. Here’s what to watch out for—and how to find relief if migraines persist.

1. Aged Cheeses

Cheddar, blue cheese, gouda, and parmesan may be flavorful—but they’re rich in tyramine, a compound formed as proteins break down over time. Tyramine can disrupt neurotransmitters in the brain and spark a migraine episode in sensitive individuals.

2. Cured Meats

Pepperoni, bacon, salami, and other processed meats often contain nitrites or nitrates used as preservatives. These compounds can dilate blood vessels, potentially triggering migraines. The combination of tyramine and nitrates makes deli meats a double-whammy.

3. Chocolate

While it may be a comfort food, chocolate is a well-known trigger for many migraine sufferers. It contains both caffeine and beta-phenylethylamine, both of which may contribute to headaches in certain individuals—especially when combined with hormonal fluctuations or stress.

4. Red Wine and Alcohol

Red wine contains tannins and sulfites, both of which are migraine triggers for some people. Alcohol also dehydrates the body, which is another known headache risk factor. White wine, beer, and dark liquors can also cause issues, depending on individual sensitivities.

5. Ripe Bananas

Surprisingly, bananas—especially when overripe—contain tyramine as well. The riper the fruit, the higher the tyramine content. While bananas are often seen as a health food, migraine sufferers may need to limit or avoid them.

6. Artificial Sweeteners

Aspartame and other sugar substitutes used in diet sodas, light yogurts, and sugar-free gums may interfere with brain chemistry and are frequently cited as migraine triggers. Reading labels is essential, especially for packaged foods and beverages.

7. MSG (Monosodium Glutamate)

MSG is a flavor enhancer found in many processed foods, takeout meals, and snacks. It can overstimulate nerve cells and has been linked to the onset of migraines in susceptible individuals, particularly when consumed in large quantities.

How to Treat and Prevent Migraines

If food triggers are behind your migraines, keeping a headache diary can help identify patterns. Eliminating one food at a time is a smart strategy. Beyond diet, treatment options include:

  • Over-the-counter pain relief like ibuprofen or acetaminophen
  • Prescription medications for migraine prevention or acute attacks (such as triptans, CGRP inhibitors, or beta blockers)
  • Lifestyle changes like hydration, stress management, regular sleep, and exercise
  • Supplements such as magnesium, riboflavin (B2), and coenzyme Q10, which have shown promise in reducing frequency and severity
  • Botox and nerve blocks, recommended in chronic or treatment-resistant cases

For persistent symptoms, it’s essential to work with a neurologist or headache specialist to customize a long-term plan.

Conclusion

Migraines are complex, but identifying and avoiding trigger foods can make a significant difference. While aged cheese and red wine might be obvious culprits, even bananas and artificial sweeteners can be surprising contributors. Pairing smart dietary choices with medical treatment offers the best path toward long-term relief—and a more migraine-free life.

Sources

American Migraine Foundation – https://americanmigrainefoundation.org

Migraine Research Foundation – https://migraineresearchfoundation.org

National Headache Foundation – https://headaches.org

Cleveland Clinic – https://my.clevelandclinic.org

NIH on Tyramine and Migraines – https://www.ncbi.nlm.nih.gov