From the Research
Foods that can trigger migraines in susceptible individuals include aged cheeses, processed meats, alcohol, chocolate, artificial sweeteners, MSG, caffeine, and foods containing tyramine, as well as citrus fruits, nuts, and foods with strong smells. These foods can trigger migraines through various mechanisms, including blood vessel dilation, neurotransmitter changes, and inflammatory responses 1. The relationship between food and migraines varies significantly between individuals, so keeping a food diary to track potential triggers is recommended 2.
When identifying trigger foods, complete elimination is the most effective approach, and some people benefit from an elimination diet where potential trigger foods are removed then gradually reintroduced to identify specific culprits 3. Remember that triggers are often cumulative, so a food might only cause a migraine when combined with other factors like stress or poor sleep.
Some of the most common dietary migraine triggers include:
- Aged cheeses (like blue cheese, cheddar, and parmesan)
- Processed meats containing nitrates and nitrites (such as bacon, hot dogs, and salami)
- Alcohol (especially red wine and beer)
- Chocolate
- Artificial sweeteners (particularly aspartame)
- MSG (monosodium glutamate)
- Caffeine (both consumption and withdrawal)
- Foods containing tyramine, which increases during fermentation and aging processes
- Citrus fruits
- Nuts
- Foods with strong smells
It's essential to note that the evidence on dietary triggers for migraines is not always conclusive, and more research is needed to confirm the effect of diet on migraines 4, 5. However, many patients have reported avoiding personal diet-related triggers in their migraine management, and some studies suggest that certain diets, such as low-fat and elimination diets, may be related to a decrease in the frequency of migraine attacks 1.