Can Food Trigger Your Migraines? 3 Common Culprits Hiding in Your Kitchen
For millions of people, migraines are more than just a bad headache — they’re debilitating episodes that can interrupt work, family time, and daily life. While many factors can trigger migraines, including stress, sleep changes, and hormonal fluctuations, one major cause is often overlooked: the food we eat.
Some foods contain compounds that can dilate blood vessels or affect neurotransmitters in the brain, potentially leading to migraines in sensitive individuals. If you’re regularly dealing with migraines and haven’t looked at your diet, it might be time to take a closer look at what’s sitting in your fridge or pantry.
Let’s explore three common migraine-triggering foods that might be hiding in plain sight — and what you can eat instead.
1. Aged Cheeses: Fancy, But Risky
Cheddar, Swiss, blue cheese, and other aged varieties might be delicious on a charcuterie board, but they’re also high in tyramine. Tyramine is a naturally occurring compound that forms when proteins break down during the aging process. In some people, it can cause blood vessels in the brain to expand, potentially triggering migraines.
What to try instead:
Opt for lower-tyramine cheeses like mozzarella, ricotta, or cream cheese, especially if you notice headaches after indulging in aged cheese.
2. Cured Meats: Nitrate Nation
Salami, ham, bacon, and chorizo are all packed with flavor — and often with nitrates and nitrites. These additives help preserve the meat and enhance its color, but they can also dilate blood vessels and trigger migraines in susceptible individuals.
A better option:
Look for nitrate-free meats or choose fresh, unprocessed proteins like roasted chicken, turkey, or plant-based alternatives.
3. Red Wine: A Cocktail of Triggers
Wine and migraines have a well-established link, especially when it comes to red wine. It contains multiple migraine-associated compounds, including histamines, tannins, sulfites, and quercetin. Each of these can influence blood vessel behavior or brain chemistry, contributing to migraine onset.
The safer sip:
While no alcoholic beverage is completely risk-free for migraine sufferers, white wine tends to contain fewer histamines and tannins than red wine. Staying well-hydrated and drinking in moderation may also reduce your risk.
Final Thoughts: Know Your Triggers, Protect Your Head
Not everyone with migraines will react to these foods, but if you’ve been searching for patterns in your symptoms, keeping a food and migraine diary can be a useful tool. If you notice a link between certain foods and your migraine attacks, talk to your healthcare provider or a registered dietitian to create a personalized plan.
Small dietary changes may lead to big relief — and fewer days sidelined by pain.
📚 References (APA Format)
Balaban, C. D., & Jacob, R. G. (2016). Migraine: Epidemiology, impact, and pathophysiology. Neurologic Clinics, 34(2), 381–391. https://doi.org/10.1016/j.ncl.2015.11.001
Borkum, J. M. (2016). Migraine triggers and oxidative stress: A narrative review and synthesis. Headache: The Journal of Head and Face Pain, 56(1), 12–35. https://doi.org/10.1111/head.12728
Friedman, D. I., & De Ver Dye, T. (2009). Migraine and the environment. Headache: The Journal of Head and Face Pain, 49(6), 941–952. https://doi.org/10.1111/j.1526-4610.2009.01445.x
Martin, V. T., & Behbehani, M. (2001). Toward a rational understanding of migraine trigger factors. Medical Clinics of North America, 85(4), 911–941. https://doi.org/10.1016/S0025-7125(05)70350-5
Sun-Edelstein, C., & Mauskop, A. (2009). Foods and supplements in the management of migraine headaches. The Clinical Journal of Pain, 25(5), 446–452. https://doi.org/10.1097/AJP.0b013e31819a6f65
