Migraine triggers: Why your diet could be to blame
For the millions of people who experience migraines, relief often comes from understanding what causes them in the first place. While stress, sleep changes and hormones all play a role, certain foods are also known to trigger—or worsen—migraine symptoms. The good news? Once you know what to watch for, you can take simple, proactive steps to help prevent your next episode.
Hoag neurologist Shawn Zardouz, MD, explains how your diet may be influencing your headaches.
Why do certain foods trigger migraines?
“Migraine brains are uniquely sensitive,” says Dr. Zardouz. “Foods that contain specific chemicals, preservatives, or ingredients can activate pathways in the brain that lead to the widening of blood vessels, inflammation or changes in neurotransmitters, each of which can contribute to a migraine attack.”
Common culprits include:
Tyramine, found in aged cheeses and cured meats
Nitrates, used as preservatives in processed meats
Caffeine
Artificial sweeteners, like aspartame
Alcohol, particularly red wine
Every person’s threshold is different. What triggers a migraine in one person may be perfectly tolerable for someone else.
Top foods that may trigger migraines
1. Aged cheeses
Cheddar, blue cheese, feta, swiss and parmesan contain tyramine, a naturally occurring compound linked to migraine activity. The longer a food ages, the more tyramine it develops.
2. Cured or processed meats
Hot dogs, bacon, pepperoni and deli meats often contain nitrates or nitrites—preservatives that can dilate blood vessels and trigger headaches in sensitive individuals.
3. Alcohol (especially red wine)
Red wine contains tannins, sulfites and other compounds that can prompt migraines. Dehydration from alcohol can also worsen symptoms.
4. Caffeinated drinks
Caffeine can be both a trigger and a short-term reliever. The key is consistency. Large swings in caffeine intake—either too much or too little—may bring on a headache.
5. Chocolate
Chocolate contains both caffeine and beta-phenylethylamine, a compound that may lead to headaches in some individuals.
6. Artificial sweeteners
Aspartame, found in diet sodas and many low-sugar foods, is a known migraine trigger for some people.
7. Fermented or pickled foods
Kimchi, sauerkraut, pickles and other fermented items can be high in tyramine and may activate migraine pathways.
8. Foods containing MSG
Monosodium glutamate (MSG), often used in packaged or restaurant foods, has been associated with migraine episodes, though research is still evolving.
Some final thoughts While migraines can feel unpredictable, understanding your personal triggers—especially dietary ones—can put you back in control. Keeping a food and symptom journal, staying well hydrated and maintaining consistent eating habits can help you identify patterns and reduce the frequency or intensity of attacks.
“It’s important to remember that there is no one-size-fits-all solution to migraine management,” Dr. Zardouz says. “But with the right support and insights, fewer migraine days are possible.”