Table of ContentsView AllTable of ContentsIdentifying The FoodCommon Trigger Food ListPrevention DietWhen to Seek Professional HelpFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Identifying The Food
Common Trigger Food List
Prevention Diet
When to Seek Professional Help
Frequently Asked Questions
It may be a surprise to find that certain common foods cantrigger migraine headachesin people who are susceptible to them. See which trigger foods you may want to avoid if you havemigraines.Verywell / Danie DrankwalterThe Connection Between Your Diet and MigrainesWhile migraines may arise due to a wide range of factors—and these vary from person to person—there’s no doubt thatdiet and dietary patterns are linked to the condition. How so? Here’s a quick breakdown:Certain foods and drinks contain substances that may trigger migraine attacks.Skipping meals or eating at irregular times can also bring on migraines.Obesity is a risk factor for migraines, so diet may be used to promote weight loss.More research is needed about the exact associations between diet and migraines. However, the current consensus is that they increase the chances of attacks. And, for an estimated 20% of those with this disorder, certain foods and drinks act as triggers.How to Tell If a Certain Food Is Triggering a MigraineIt’s important to note that a great range of factors can set off migraines, and what you’re eating or drinking may not always be the culprit. Often recommended for migraine management is keeping amigraine diaryto track what may be setting off attacks. This means recording:When attacks are happeningThe intensity and duration of symptomsThe timing and contents of meals and anything you’re drinkingMedications you’re takingYour menstrual patternsYour sleeping patternsYour levels of stressExposure to bright lighting, screens, or other stimuliIf you suspect a particular food and drink is triggering your migraines, consider that other factors, such asdehydration,stress, hormonal changes, and sleep disruptions, can always be factors. So how can you tell? Here’s a breakdown:Track the timing:Drinks or foods are considered triggers when they set off an attack within 12 to 24 hours of consumption. The onset of attack can be as quick as 20 minutes.Elimination:If you suspect a food item to be a trigger, avoid it for four weeks and see how your migraines are. If there’s no change, then likely it isn’t one.A focused approach:Be careful when eliminating foods or drinks from your diet; it actually may be worse to avoidallof your triggers at the same time. Try one at a time and go from there.Special considerations:The elimination of foods from the diet shouldnotbe attempted in children or if you’re pregnant without professional medical advice.A List of Common Migraine Trigger FoodsMost of what we do know aboutdietary triggerscomes from patient reports, and as noted, they vary a great deal from person to person. Though there’s evidence that certain foods can bring on attacks, more high-quality research is needed to confirm these links.Still, some food and drink triggers have been identified.AlcoholThe most commonly reported dietary trigger isalcohol, with red wine being especially associated with attacks. However, in the research, the specific type of alcoholic beverage you drink hasn’t been shown to matter. Notably, while about 30% of migraine sufferers list alcohol as a trigger, the actual risk of it being one may be lower.How might alcoholic beverages function as triggers? Certain substances found in some alcoholic drinks, especially histamine, tyramine, and sulfites, have been linked to attacks. However, a majority of evidence suggests alcohol, itself, brings on migraines because it dilates blood vessels.The Truth About “ Cocktail Headaches”ChocolateApproximately 20% of migraine sufferers report chocolate as a trigger. This is thought to be due to the presence of beta-phenylethylamine, an organic compound that stimulates the central nervous system and brain.CheesesAged cheeses contain the amino-acid tyramine, which is found naturally in the body and helps regulate blood pressure. This potential migraine trigger is found in blue cheese, cheddar, English stilton, mozzarella, parmesan, and Swiss, among other types.Processed MeatsThe nitrates and nitrates used to preserve processed meats like salami, cold cuts, sausages, or bacon are also reportedly triggers. In addition, some cured meats contain tyramine, another trigger.Foods Containing Monosodium Glutamate (MSG)About 10% of those prone to migraine report MSG, a common food additive found in a variety of foods, to be a trigger.Foods containing it include:Fast foodsChinese foodCanned soupsPotato chips or other snack foodsFrozen foodsInstant noodlesCaffeineWhat’s curious about caffeine (as in coffee and some teas and sodas), is that it can serve as a migraine trigger in some, while helping relieve attacks in others. Fluctuations in caffeine levels affect the dilation of blood vessels, which can cause headaches.Other TriggersA number of other foods may also trigger attacks, including:Yogurt and cultured dairyFermented and pickled foodsPeanuts and other nutsYeast and some breadsOrgan meats and pateCertain fruits, including kiwis, citrus, bananas, and raspberriesMigraine Prevention DietWhile modifying what you eat and drink won’t completely stop migraines, it can be an instrumental part of a management plan. While there’s more research needed, certain dietary approaches have shown efficacy:Magnesium-rich foods:Leafy greens, avocado, cashews, almonds, peanuts, and tuna are all rich in this mineral. In a study of 154 cisgender women with migraines, those receiving intravenousmagnesiumhad significantly fewer headache attacks and required fewermedications.Omega-3 foods:Researchers have shown thatomega-3 fatty acids, as found in fish like mackerel, salmon, cod-liver oil, and herring, may help with prevention. In general, it’s good to emphasize this kind of meat.Ketogenic diet:Research has shown that theketogenic dietmay be effective in reducing the frequency of migraine attacks. This diet emphasizes high-fat, low carbohydrate, and adequate protein intake.In addition, there are several other things you should keep in mind:Eat at regular times and set a regular meal schedule.Try eating five small meals a day. Pair carbs with proteins to stay satiated.Emphasize fresh foods, vegetables, and lean proteins.Steer clear of processed and packaged foods. Minimize salt.Read the ingredients on the label; if you don’t recognize something, don’t buy it.Stay hydrated; steer clear of sugary sodas.As you keep track of your condition, you’ll get a better sense of what works and what doesn’t in reducing your attacks. Do talk to your doctor about dietary approaches you’re trying and work to ensure that you’re getting the nutrients you need.When to Seek Professional HelpEven if you’ve had migraines before, certain cases prompt emergency help. Seek immediate medical attention if:The headache hurts worse than any you’ve had before.The attack causes difficulty talking, coordinating movements, and/or visual disturbances.You lose your balance.The headache sets on rapidly.As you live with migraines and manage them, and especially if you’re taking medications, you should call your doctor in the following cases:There’s a change in the pattern of your attacks; your headaches are getting worse.Your medications are no longer effective in preventing or managing migraines.The side effects of your medications are debilitating.You are taking pain medications three or more times a week.The headaches get much worse when you are leaning over or lying down.A Word From VerywellSince migraines can be so unpredictable, there’s an inherent benefit to figuring out what you can control about the condition. Coping with this disorder means understanding your triggers and what you can do to prevent attacks. Talk to your doctor about steps you can take to live well with migraine.Frequently Asked QuestionsWhile every case is different, and migraine prevention involves many different strategies, some foods may help. Those high in omega-3 fatty acids and magnesium are known to help, including:Leafy greens, kale, and spinachAvocadosCashews, almonds, peanuts, and pumpkin seedsFish, such as mackerel, salmon, tuna, and othersFlaxseed, chia seeds, hemp seed, and walnutsLearn MoreHow to Prevent MigrainesFundamentally, a good diet for migraines is one that’s good for your health, overall. However, evidence suggests that the high fat, low-carb, ketogenic diet may help prevent attacks.Others, such as the Atkins diet, may also help.In general, alongside avoiding dietary triggers, your diet should emphasize:Whole grainsFresh vegetablesLean meats like fish and poultryLimited intake of sodium (salt) and processed or fast foodsFurthermore, eating at consistent times every day, staying properly hydrated, and eating five small meals a day (rather than three large ones) may also help.Learn MoreHow Your Diet Can Trigger Migraines
It may be a surprise to find that certain common foods cantrigger migraine headachesin people who are susceptible to them. See which trigger foods you may want to avoid if you havemigraines.
Verywell / Danie Drankwalter
The Connection Between Your Diet and Migraines
While migraines may arise due to a wide range of factors—and these vary from person to person—there’s no doubt thatdiet and dietary patterns are linked to the condition. How so? Here’s a quick breakdown:
More research is needed about the exact associations between diet and migraines. However, the current consensus is that they increase the chances of attacks. And, for an estimated 20% of those with this disorder, certain foods and drinks act as triggers.
How to Tell If a Certain Food Is Triggering a Migraine
It’s important to note that a great range of factors can set off migraines, and what you’re eating or drinking may not always be the culprit. Often recommended for migraine management is keeping amigraine diaryto track what may be setting off attacks. This means recording:
If you suspect a particular food and drink is triggering your migraines, consider that other factors, such asdehydration,stress, hormonal changes, and sleep disruptions, can always be factors. So how can you tell? Here’s a breakdown:
A List of Common Migraine Trigger Foods
Most of what we do know aboutdietary triggerscomes from patient reports, and as noted, they vary a great deal from person to person. Though there’s evidence that certain foods can bring on attacks, more high-quality research is needed to confirm these links.Still, some food and drink triggers have been identified.
Alcohol
The most commonly reported dietary trigger isalcohol, with red wine being especially associated with attacks. However, in the research, the specific type of alcoholic beverage you drink hasn’t been shown to matter. Notably, while about 30% of migraine sufferers list alcohol as a trigger, the actual risk of it being one may be lower.
How might alcoholic beverages function as triggers? Certain substances found in some alcoholic drinks, especially histamine, tyramine, and sulfites, have been linked to attacks. However, a majority of evidence suggests alcohol, itself, brings on migraines because it dilates blood vessels.
The Truth About “ Cocktail Headaches”
Chocolate
Approximately 20% of migraine sufferers report chocolate as a trigger. This is thought to be due to the presence of beta-phenylethylamine, an organic compound that stimulates the central nervous system and brain.
Cheeses
Aged cheeses contain the amino-acid tyramine, which is found naturally in the body and helps regulate blood pressure. This potential migraine trigger is found in blue cheese, cheddar, English stilton, mozzarella, parmesan, and Swiss, among other types.
Processed Meats
The nitrates and nitrates used to preserve processed meats like salami, cold cuts, sausages, or bacon are also reportedly triggers. In addition, some cured meats contain tyramine, another trigger.
Foods Containing Monosodium Glutamate (MSG)
About 10% of those prone to migraine report MSG, a common food additive found in a variety of foods, to be a trigger.Foods containing it include:
Caffeine
What’s curious about caffeine (as in coffee and some teas and sodas), is that it can serve as a migraine trigger in some, while helping relieve attacks in others. Fluctuations in caffeine levels affect the dilation of blood vessels, which can cause headaches.
Other Triggers
A number of other foods may also trigger attacks, including:
Migraine Prevention Diet
While modifying what you eat and drink won’t completely stop migraines, it can be an instrumental part of a management plan. While there’s more research needed, certain dietary approaches have shown efficacy:
In addition, there are several other things you should keep in mind:
As you keep track of your condition, you’ll get a better sense of what works and what doesn’t in reducing your attacks. Do talk to your doctor about dietary approaches you’re trying and work to ensure that you’re getting the nutrients you need.
Even if you’ve had migraines before, certain cases prompt emergency help. Seek immediate medical attention if:
As you live with migraines and manage them, and especially if you’re taking medications, you should call your doctor in the following cases:
A Word From Verywell
Since migraines can be so unpredictable, there’s an inherent benefit to figuring out what you can control about the condition. Coping with this disorder means understanding your triggers and what you can do to prevent attacks. Talk to your doctor about steps you can take to live well with migraine.
Frequently Asked QuestionsWhile every case is different, and migraine prevention involves many different strategies, some foods may help. Those high in omega-3 fatty acids and magnesium are known to help, including:Leafy greens, kale, and spinachAvocadosCashews, almonds, peanuts, and pumpkin seedsFish, such as mackerel, salmon, tuna, and othersFlaxseed, chia seeds, hemp seed, and walnutsLearn MoreHow to Prevent MigrainesFundamentally, a good diet for migraines is one that’s good for your health, overall. However, evidence suggests that the high fat, low-carb, ketogenic diet may help prevent attacks.Others, such as the Atkins diet, may also help.In general, alongside avoiding dietary triggers, your diet should emphasize:Whole grainsFresh vegetablesLean meats like fish and poultryLimited intake of sodium (salt) and processed or fast foodsFurthermore, eating at consistent times every day, staying properly hydrated, and eating five small meals a day (rather than three large ones) may also help.Learn MoreHow Your Diet Can Trigger Migraines
While every case is different, and migraine prevention involves many different strategies, some foods may help. Those high in omega-3 fatty acids and magnesium are known to help, including:Leafy greens, kale, and spinachAvocadosCashews, almonds, peanuts, and pumpkin seedsFish, such as mackerel, salmon, tuna, and othersFlaxseed, chia seeds, hemp seed, and walnutsLearn MoreHow to Prevent Migraines
While every case is different, and migraine prevention involves many different strategies, some foods may help. Those high in omega-3 fatty acids and magnesium are known to help, including:Leafy greens, kale, and spinachAvocadosCashews, almonds, peanuts, and pumpkin seedsFish, such as mackerel, salmon, tuna, and othersFlaxseed, chia seeds, hemp seed, and walnuts
While every case is different, and migraine prevention involves many different strategies, some foods may help. Those high in omega-3 fatty acids and magnesium are known to help, including:
Learn MoreHow to Prevent Migraines
Fundamentally, a good diet for migraines is one that’s good for your health, overall. However, evidence suggests that the high fat, low-carb, ketogenic diet may help prevent attacks.Others, such as the Atkins diet, may also help.In general, alongside avoiding dietary triggers, your diet should emphasize:Whole grainsFresh vegetablesLean meats like fish and poultryLimited intake of sodium (salt) and processed or fast foodsFurthermore, eating at consistent times every day, staying properly hydrated, and eating five small meals a day (rather than three large ones) may also help.Learn MoreHow Your Diet Can Trigger Migraines
Fundamentally, a good diet for migraines is one that’s good for your health, overall. However, evidence suggests that the high fat, low-carb, ketogenic diet may help prevent attacks.Others, such as the Atkins diet, may also help.In general, alongside avoiding dietary triggers, your diet should emphasize:Whole grainsFresh vegetablesLean meats like fish and poultryLimited intake of sodium (salt) and processed or fast foodsFurthermore, eating at consistent times every day, staying properly hydrated, and eating five small meals a day (rather than three large ones) may also help.
Fundamentally, a good diet for migraines is one that’s good for your health, overall. However, evidence suggests that the high fat, low-carb, ketogenic diet may help prevent attacks.Others, such as the Atkins diet, may also help.
In general, alongside avoiding dietary triggers, your diet should emphasize:
Furthermore, eating at consistent times every day, staying properly hydrated, and eating five small meals a day (rather than three large ones) may also help.
Learn MoreHow Your Diet Can Trigger Migraines
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Migraine Foundation.Diet and headache control.Cleveland Clinic.Headaches and food.Hindiyeh N, Zhang N, Farrar M, Banerjee P, Lombard L, Aurora S.The role of diet and nutrition in migraine triggers and treatment: a systematic literature review.Headache. 60(7):1300-1316. doi:10.1111/head.13836American Migraine Foundation.Alcohol and migraine.National Institutes of Health.Migraine.Kandil M, Jaber S, Desai D, et al.MAGraine: magnesium compared to conventional therapy for treatment of migraines.Am J Emerg Med. 39:28-33. doi:10.1016/j.ajem.2020.09.033Gazerani P.Migraine and diet.Nutrients. 12(6):1658. doi:10.3390/nu12061658American Migraine Foundation.Migraine and diet.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Migraine Foundation.Diet and headache control.Cleveland Clinic.Headaches and food.Hindiyeh N, Zhang N, Farrar M, Banerjee P, Lombard L, Aurora S.The role of diet and nutrition in migraine triggers and treatment: a systematic literature review.Headache. 60(7):1300-1316. doi:10.1111/head.13836American Migraine Foundation.Alcohol and migraine.National Institutes of Health.Migraine.Kandil M, Jaber S, Desai D, et al.MAGraine: magnesium compared to conventional therapy for treatment of migraines.Am J Emerg Med. 39:28-33. doi:10.1016/j.ajem.2020.09.033Gazerani P.Migraine and diet.Nutrients. 12(6):1658. doi:10.3390/nu12061658American Migraine Foundation.Migraine and diet.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Migraine Foundation.Diet and headache control.Cleveland Clinic.Headaches and food.Hindiyeh N, Zhang N, Farrar M, Banerjee P, Lombard L, Aurora S.The role of diet and nutrition in migraine triggers and treatment: a systematic literature review.Headache. 60(7):1300-1316. doi:10.1111/head.13836American Migraine Foundation.Alcohol and migraine.National Institutes of Health.Migraine.Kandil M, Jaber S, Desai D, et al.MAGraine: magnesium compared to conventional therapy for treatment of migraines.Am J Emerg Med. 39:28-33. doi:10.1016/j.ajem.2020.09.033Gazerani P.Migraine and diet.Nutrients. 12(6):1658. doi:10.3390/nu12061658American Migraine Foundation.Migraine and diet.
American Migraine Foundation.Diet and headache control.
Cleveland Clinic.Headaches and food.
Hindiyeh N, Zhang N, Farrar M, Banerjee P, Lombard L, Aurora S.The role of diet and nutrition in migraine triggers and treatment: a systematic literature review.Headache. 60(7):1300-1316. doi:10.1111/head.13836
American Migraine Foundation.Alcohol and migraine.
National Institutes of Health.Migraine.
Kandil M, Jaber S, Desai D, et al.MAGraine: magnesium compared to conventional therapy for treatment of migraines.Am J Emerg Med. 39:28-33. doi:10.1016/j.ajem.2020.09.033
Gazerani P.Migraine and diet.Nutrients. 12(6):1658. doi:10.3390/nu12061658
American Migraine Foundation.Migraine and diet.
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