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The 10 Worst Foods That Trigger Migraines—And How to Prevent Them

Certain foods can trigger intense migraines—knowing which ones to avoid can make a big difference.

The 10 Worst Foods That Can Trigger Migraines

If you suffer from migraines, diet may be playing a bigger role than you think. Many foods contain compounds that can set off headaches in sensitive individuals. Here are the top 10 offenders:

1. Aged Cheeses

Cheeses like blue cheese, cheddar, and parmesan contain tyramine—a natural compound formed as proteins break down. Tyramine is known to trigger migraines in many people.

2. Processed Meats

Deli meats, bacon, sausages, and hot dogs often contain nitrates and nitrites, preservatives that can dilate blood vessels and spark migraine pain.

3. Chocolate

While delicious, chocolate contains both caffeine and beta-phenylethylamine—two common migraine triggers.

4. Red Wine and Alcohol

Red wine, beer, and other alcoholic beverages can cause dehydration and contain tyramine, both of which may lead to migraines.

5. Caffeinated Drinks (in excess or withdrawal)

Caffeine can help with migraines in small doses—but overuse or sudden withdrawal can trigger them. Pay attention to your intake of coffee, energy drinks, and sodas.

6. Artificial Sweeteners

Aspartame and sucralose are found in many sugar-free snacks and beverages. These can disrupt neurotransmitter levels and act as a migraine trigger.

7. Pickled and Fermented Foods

Sauerkraut, kimchi, pickles, and miso contain tyramine and other fermentation byproducts that can provoke migraines.

8. Monosodium Glutamate (MSG)

This common flavor enhancer found in fast food, packaged soups, and snacks has been linked to headaches and migraines in sensitive individuals.

9. Ice Cream and Cold Foods

Cold-induced headaches (or “brain freeze”) can escalate into migraines for some people—especially when consuming frozen treats too quickly.

10. Nuts and Nut Butters

Although healthy, nuts like peanuts, almonds, and cashews contain vasoactive amines like tyramine and histamine, which can cause issues in migraine sufferers.

How to Manage and Prevent Migraines

Start by keeping a migraine diary to track your food intake, symptoms, and triggers. Once you’ve identified what’s affecting you, you can make informed changes to your diet.

Other helpful tips include:

  • Stay Hydrated – Dehydration is a common and preventable trigger.
  • Eat Regularly – Skipping meals can drop blood sugar and lead to migraines.
  • Get Quality Sleep – Irregular or poor sleep patterns often worsen migraine frequency.
  • Limit Stress – Try relaxation techniques like yoga, meditation, or deep breathing.

Migraine Treatment Options

If avoiding trigger foods isn’t enough, talk to a doctor about your options. Some of the most effective treatments include:

  • Over-the-Counter Relief – Medications like ibuprofen or Excedrin Migraine can help with mild to moderate symptoms.
  • Prescription Medications – Triptans, gepants, and CGRP inhibitors are newer options that target migraine mechanisms more directly.
  • Botox Injections – Approved for chronic migraines, Botox can reduce headache frequency.
  • Neuromodulation Devices – Wearable devices like Cefaly use electrical stimulation to prevent or relieve migraines without medication.

When to See a Doctor

If your migraines are frequent, interfere with daily life, or don’t respond to typical treatments, consult a healthcare professional. They may refer you to a neurologist for advanced care or imaging.

Migraines can be life-altering, but with the right approach—including dietary awareness—they can become manageable.

Sources

Mayo Clinic – https://www.mayoclinic.org

Migraine Research Foundation – https://migraineresearchfoundation.org

National Headache Foundation – https://headaches.org

American Migraine Foundation – https://americanmigrainefoundation.org

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