Foods That May Trigger Migraines

Certain foods may trigger migraine headaches in some individuals. These can include peanut butter, caffeine, aged cheese, and cured meats. However, migraine triggers vary from person to person, and much of what is known comes from patient observations rather than strictly controlled scientific studies.

Before eliminating all potential triggers from your diet, keep in mind that fasting or skipping meals can also lead to migraines. Eating regular, balanced meals is essential.

Not every person with migraine will be sensitive to food triggers. Identifying your specific triggers can take time. Here's a closer look at some foods commonly associated with migraines:

1. Peanut Butter

Peanut butter is considered a potential migraine trigger based on observations. Health experts advise people to monitor their diets but avoid becoming overly restrictive. If you notice a pattern where eating nuts or peanut butter leads to a headache within a few hours, it may be a personal trigger. Nuts, including peanut butter and seeds, contain phenylalanine, an amino acid that may influence blood vessel tone and potentially contribute to migraines.

2. Alcohol

Alcoholic beverages, particularly red wine, are common migraine triggers. Some studies have shown that a significant portion of people with migraines identify alcohol as a trigger, with red wine being the most cited. Compounds in wine, such as tannins and flavonoids, are believed to contribute to headaches. Alcohol consumption can also lead to dehydration, which may worsen headache symptoms.

3. Caffeine

Caffeine has a complicated relationship with migraines. It can serve as both a trigger and a remedy. While caffeine overuse may lead to migraines, a small amount during an attack may help relieve pain. Experts generally recommend limiting caffeine intake to eight ounces per day to avoid potential problems.

4. Aged Cheese

Cheeses like gorgonzola, camembert, and cheddar are often associated with migraine attacks. These cheeses contain tyramine, a compound thought to impact neurotransmitters and trigger migraines. Tyramine is also present in other foods like soy products, hard sausage, smoked fish, and some wines.

5. Cured or Processed Meats

Meats like hot dogs, sausages, and some deli meats may trigger migraines due to preservatives such as sodium nitrate.

6. Monosodium Glutamate (MSG)

MSG is a flavor enhancer commonly found in processed foods, seasonings, and condiments. Although generally recognized as safe, some people with chronic migraines report sensitivity to MSG. Naturally occurring MSG is found in foods like tomatoes and cheeses.

7. Citrus Fruits

There is mixed evidence about citrus fruits as migraine triggers. Some research suggests they may provoke migraines with aura but not migraines without aura. Keeping a food diary can help determine if citrus fruits are a trigger for you.

8. Aspartame

Aspartame is a widely studied artificial sweetener, and while it is considered safe, some people report it as a migraine trigger. It's commonly found in sugar-free or "light" products like diet sodas, yogurts, and puddings. Reading food labels can help you avoid it if needed.

9. Legumes

Legumes such as beans, peas, and lentils are occasionally suspected of triggering migraines, though less commonly than alcohol or caffeine. Some research even suggests that a plant-based diet rich in legumes may help reduce headache severity, possibly due to anti-inflammatory properties.

10. Chocolate

Chocolate is often reported as a migraine trigger, though scientific evidence is inconclusive. Some experts believe that chocolate cravings may be a symptom of an impending migraine rather than the cause. More research is needed to confirm a direct link.

A Quick Review

Foods such as peanut butter, caffeine, aged cheese, and cured meats may contribute to migraines in some individuals. Because food triggers vary widely, it’s important to keep a food journal to track what you eat and how it affects your symptoms. Sharing this information with your healthcare provider can help guide dietary changes and treatment plans.