10 Foods That Cause Migraines—and What You Can Do About It

Migraines can be triggered by many factors, but diet is one of the biggest culprits. Knowing which foods to avoid and how to manage your symptoms can make a huge difference in reducing the frequency and severity of attacks.

10 Foods Known to Trigger Migraines

Certain foods contain substances that can provoke migraines in sensitive individuals. Here are 10 common triggers:

1. Aged Cheeses – These often contain tyramine, which can cause blood vessel changes linked to migraines.
2. Processed Meats – Sausages, hot dogs, and bacon contain nitrates and nitrites, potential headache triggers.
3. Alcohol (especially red wine) – Contains histamines and sulfites that can provoke migraines.
4. Chocolate – Contains both caffeine and beta-phenylethylamine, known migraine triggers.
5. Caffeinated Beverages – While some caffeine can help headaches, too much—or withdrawal—can cause migraines.
6. Pickled or Fermented Foods – Often high in tyramine, which may contribute to migraines.
7. Artificial Sweeteners – Aspartame and other sugar substitutes can trigger headaches in some people.
8. Nuts and Seeds – Contain tyramine and other compounds linked to migraines.
9. Citrus Fruits – For some individuals, oranges, lemons, and limes can trigger headaches.
10. MSG-Containing Foods – Found in processed and restaurant foods, MSG can cause migraines in sensitive individuals.

How a Change in Diet Can Help

Adjusting your diet to avoid trigger foods can significantly reduce migraine frequency and intensity. Keeping a food diary can help you identify personal triggers. Once you know your specific sensitivities, you can tailor your diet to minimize migraine risk.

Three Effective Treatment Options

While avoiding triggers is important, treatment plays a crucial role in managing migraines. Here are three effective options:

1. Prescription Medications

Doctors often prescribe triptans or CGRP inhibitors to reduce migraine symptoms or prevent attacks.

2. Botox Injections

Botox has been FDA-approved for chronic migraine prevention. It’s injected around pain pathways in the head and neck, blocking chemicals involved in pain transmission.

3. Natural Therapies

Supplements like magnesium, riboflavin (vitamin B2), and coenzyme Q10 have been shown to help some migraine sufferers.

Final Thoughts

Migraines can be debilitating, but identifying and avoiding dietary triggers—and seeking effective treatment—can greatly improve your quality of life. Whether you choose medical treatments, lifestyle changes, or natural supplements, relief is possible. A few simple dietary adjustments could make your next day migraine-free.