9 Food Triggers You Should Avoid If You Suffer From Migraines

Migraines are tough; they can really disrupt your life and make even simple activities hard to handle. Lots of things can set off a migraine, but one of the main culprits is often the food we eat. Certain foods have components that can trigger migraines in people who are sensitive to them. If you tend to get migraines, figuring out which foods to avoid could help lessen how often and how intensely they hit.

Here are 9 foods that might be causing your migraines:-

1. Aged Cheeses

Aged cheeses, like cheddar, gouda, blue cheese, and parmesan, are well-known for being migraine triggers. They have a substance called tyramine that forms as the proteins break down. This can mess with your blood vessels in the brain, leading to a migraine. If you know you’re sensitive to tyramine, it could be a good idea to steer clear of these cheeses or eat them in moderation.

2. Chocolate

Chocolate is a favorite treat for many, but for some people, it can set off migraines. It has both caffeine and theobromine, which might lead to a headache. If chocolate seems to bring on your migraines, you might want to cut back or choose varieties with less of these substances.

3. Caffeinated Drinks

A little caffeine can sometimes ease a migraine, but having too much or suddenly stopping can cause headaches or even trigger a migraine. Common drinks like coffee, soda, and energy drinks can be tricky. If you think caffeine could be causing your migraines, try reducing how much you drink or switching to decaf.

4. Processed Meats

Processed meats such as bacon, sausage, hot dogs, and deli meats often have preservatives like nitrates. These help keep the meat fresh but can also trigger migraines in some people. These preservatives may affect blood vessels and lead to headaches. Choosing fresh, unprocessed meats might help lower your chances of a migraine.

5. Alcohol

Alcohol, especially red wine, is often linked to migraines. The histamines and tannins in red wine can lead to headaches for some, and alcohol can cause dehydration, another migraine trigger. Beer and spirits can also be problematic due to sulfites and other ingredients. If alcohol causes your migraines, it’s a smart move to cut back or avoid it altogether.

6. Artificial Sweeteners

Sweeteners like aspartame, sucralose, and saccharin are in many sugar-free items, including diet sodas, sugar-free gum, and low-calorie snacks. Some individuals find that these sweeteners can bring on migraines, though it’s not entirely clear why. If you consume a lot of sugar-free products, you might want to try natural sweeteners like stevia or honey to see if that helps with your headaches.

7. Citrus Fruits

Citrus fruits, such as oranges, lemons, and grapefruits, are acidic and can sometimes lead to headaches or migraines. While they're packed with vitamin C and good for you, their acidity might trigger a migraine for some. If you're sensitive, it might be best to cut back or switch to less acidic fruits like apples or pears.

8. Foods with MSG

MSG is a flavor enhancer commonly used in processed foods, snacks, Chinese food, and some salad dressings. For some individuals, it can trigger migraines or make symptoms worse. Common signs include a tingling feeling or pressure in the face. To avoid MSG, be sure to read labels carefully and steer clear of likely processed or restaurant foods.

9. Pickled and Fermented Foods

Pickled items like sauerkraut, olives, and kimchi can also trigger migraines because of tyramine. Fermented foods like soy sauce and certain alcoholic drinks (like beer and wine) can have high levels of tyramine too. Though many of these foods are considered healthy, they might not be the best choice for migraine sufferers. Cutting back on pickled and fermented foods could help with managing migraine symptoms.

Food can often be a hidden cause of migraines. Not every food affects everyone the same way, but recognizing and avoiding the common triggers listed above could help you experience fewer and less severe migraines. Keeping a food diary can help you track what you eat and when migraines happen. This might help you identify specific triggers and adjust your diet accordingly. If you think certain foods might be causing your migraines, consider talking to a healthcare professional or nutritionist to come up with a plan that keeps your migraines at bay while still getting the nutrients you need.

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)