Foods to avoid that can cause migraines
Migraines are the worst? Am I right? For myself, I’ve been living with migraines for the better part of my life and have had quite severe attacks. Thankfully my neurologist and I worked very closely for years, and years to help me find the best way to treat and prevent migraines!
One thing I’ll start by saying is everybody is different. For years, I had family and friends offering advice that worked for them of their close friend. They swore if I tried it, I’d feel better. As much as I appreciated the gestures, most of the time it wasn’t that simple. One of my biggest triggers that I have very little control over is humidity and migraines. For me, I can do my best to help prevent migraines brought on by humidity but in the end, mother nature has a bigger say than me in what happens neurologically.
I did learn after using my Chronic Illness Tracker for about 6 months that for me I could see patterns with my migraine attacks and certain foods. This was able to help me identify migraine food causes and help me understand what foods could be negatively affecting my health. If you suffer from migraines, do you know what migraine food triggers you have? If not, I hope this post will help provide some insight.
I am not a medical professional, and this post is not medical advice. This post is based on my own identification of food that can cause migraines for me. As well, I worked 1:1 with my neurologists overseeing this process. Please contact a medical professional if you have questions about migraine trigger foods.
Chocolate
Chocolate is one of the most known foods that cause migraines. Most people are aware of this, and this is a common one that most people who live with migraines experience. Chocolate contains a level of caffeine, as well as beta-phenylethylamine which is common in fermented/processed foods.
Many years ago, my neurologist spoke to me about caffeine and migraines, saying for some people this could help reduce the pain, while for others it was a more complicated relationship. When it comes to chocolate, I have anecdotally heard from some folks that it can help ease migraines. However, at the same time, most people I speak to and research out there show this likely will trigger migraines for most people. It’s often thought of as a no-food within the migraine diet.
If you take a good look at your pantry, shelves, or fridge/freezer you’ll see how easily chocolate is infused in a lot of snacks and foods. If chocolate is a trigger for you, then I would look to remove as much as you can from your house. This will help remove temptation when you’re not feeling well. Chocolate is also an often-gifted item from loved ones during the holiday season. Let them know you would prefer not to receive chocolate, so you don’t have that around your space. If you live with others who love chocolate, asking them to put it in a place you can’t get to, or in a space you know you won’t go to when hungry can also help. Chocolate can be a tough one to give up, however, give it a try for a period to see how this goes with reducing migraine attacks.
Caffeine
I did get into caffeine a bit when speaking about chocolate. Caffeine is a tricky one. You’re likely reading this and already dreading what the next couple of paragraphs say. Your mind is racing on how to protect your coffee, tea, and pop! I get it, I totally do. Caffeine was not an easy one when I was determining my triggers. Now caffeine is a double-edged sword, as people who stop taking it often can experience headaches as their system adjusts to not getting that caffeine fix each morning.
So, as I said it’s complicated, however, caffeine could be one of your headache triggers. One of the best ways to find out if it’s a trigger is to reduce/remove it for a period of time. I understand that this isn’t an option for everyone, some people rely on caffeine for shift work, some new parents can’t function without it, and some people just see coffee as part of their identity.
I’m not here to tell you how to live your life, however, this is a common food/drink that can cause migraines. Some family members of mine that can’t live without coffee, also recognize caffeine doesn’t help their migraines and do their absolute best to reduce it. They only drink herbal/caffeine-free tea and do not have any pop or chocolate. I don’t drink coffee however I love a good cup of tea. So for me, it was shifting to only drinking herbal, and only having beverages without caffeine. As I said, this isn’t an easy one but if your migraines are nasty, it might be worth a try to see if this helps.
Hot Dogs
Hot Dogs aren’t for everyone, so this might be one you automatically glaze over. For those of you who didn’t – hello! Hot dogs are so easy on those days were lazy or as a nice summer dinner. Either way, they aren’t nutritious, and they can be what causes migraines for you. Hot dogs are packed with preservatives found in processed foods that can contribute to headaches, migraines, and overall pain neurologically.
There aren’t many better swaps out there for this one, unfortunately. If you’re at a BBQ or gathering where they are being served, try to choose a different food if there is a selection. When at home, try to reduce or remove cooking hotdogs from your weekly meal plan menu. If you are making hot dogs for family members, for example, a kid’s birthday party where you’re feeding the masses! Try to have a different meal for yourself. Most processed meats, yes that include lunch meats, are like hot dogs. Whenever possible try to avoid them if you’re finding they’re triggering migraines. As I mentioned give it a try to remove it for a period of time and see what types of results you get!
Aged Cheese one of the most common foods that can cause migraines
Cheese is found in so much, it’s tough to think of meals that don’t involve cheese! But don’t worry there are lots! Cheese and other dairy products can be migraine trigger food as part of the cheese and dairy products process is to age over time, which contains tyramine. This can be one of the causes of migraines and dairy products. The longer a dairy product has aged, specifically cheeses, the more it can contain tyramine and therefore has more potential to spike headache pain. Aged cheeses are one of the most common foods that can cause migraines in those who live with headaches and migraines.
Try to avoid those aged cheese products, I know they taste oh so lovely, but try to avoid them when possible. You can simply cut down on lactose, or dairy products if you’re finding they’re triggering migraines.
If you are going to reduce to cut back on your dairy, switching to lactose-free isn’t always the answer. That can sometimes have the same effect depending on the product. From dairy, we get Vitamin B2 which is needed to help with migraines. To get this vitamin without dairy you can consider nuts, spinach, and mushrooms.
For myself, I use almond milk, and this doesn’t have the same concerns with tyramine and triggering migraines. As well it is made from nuts that help replenish Vitamin B2 in the body! As I mentioned before when cutting out foods to see if they’re triggering be sure to speak with a medical professional. You don’t want to cause more issues like depriving your body of much-needed vitamins and minerals without medical oversight.
Citrus Fruits
I love citrus foods – when I heard they’re one of the foods that cause migraines I was devastated to cut them out. Now, not everyone loves citrus foods so I might just be alone here. Citrus fruits can be very hydrating fruit which can be beneficial for helping with migraine and dehydration but it’s important to be careful as they can be a common food that triggers migraine attacks. One of my favourite ways to incorporate citrus is to use essential oils in my house and in my water. Now, citrus foods are not a common trigger for migraine sufferers, but they still do affect a good amount of people.
Foods such as oranges, lemons, grapefruits, and limes can trigger migraines. Like cheeses, these fruits contain tyramine which can cause migraines. Most people can limit their citrus intake and see improvement. Like dairy, we get a lot of nutrition, vitamins, and minerals from fruits! So, it’s important to ensure there are other ways we’re getting these if cutting out citrus fruits.
For myself, I took a couple of weeks where I greatly reduced my citrus intake. Personally didn’t find much of a difference. However, when I do get a migraine I find while the attack is happening and during postdrome, I can’t have citruses, or it will make the pain worse. I have a similar link with eggs and migraines as well with not being able to have them during an attack or they’ll worsen it for me. As I mentioned above, each person is unique so this may or may not apply to you.
Bagels & Doughnuts are foods that can cause migraines
Last, but certainly not least yeast products! I’m talking about sourdoughs, bagels, doughnuts – you name it! Bread products are usually seen as a safe food for most folks as they’re quite bland. However, as we mentioned several times before sneaky tyramine is in this too! It’s also in alcohol such as red wine which most often is one of the most common headache triggers for individuals. But back to bread, it’s not as common as alcohol or cheese as a migraine triggers but it still does affect quite a few people. Be sure to note in your chronic illness symptom tracker if these foods trigger migraine for you.
Cutting back or cutting out gluten can have other health benefits and implications so if you’re going to remove it make sure to do with advice from a doctor. For myself, I try to reduce my intake as eating too many bread products I know can cause me to be more prone to a migraine.
Let’s be honest when you get a migraine you already feel crummy, sluggish, and tired. Do we really need to eat bread that will just double down on most of those feelings? So next time you have an attack try to limit or reduce your intake of these types of products to see if it helps you to bounce back from your migraine quicker!
Wrap up
I hope this list has given you some ideas of different headache triggers and how to help reduce your migraines with food. As I mentioned, everyone is different and every migraine a person experiences can be different. If something works one time and not the other that’s okay. Don’t be hard on yourself, just track the information down. Hopefully, a pattern will appear that can help provide insightful information about your health. Please speak to a medical professional or neurologist if you have specific questions about your health, or how to remove food triggers. Here are 12 additional ways to help with getting quick headache relief!
Talk Soon!
Okay, wow! I did not know hot dogs can cause migrainnes! I am a sufferer of it so I knew about the caffeniene. Great post.
I’m glad this post was informative – yes Hot Dogs and other processed meats are lesser-known but can be impactful for some migraineurs. Thanks for reading and commenting Anke.
I knew about most of these causing migraines but not the reasons why. And I definitely wouldn’t have guessed hot dogs were a culprit! Very informative post 🙂
Thanks, Vourneen – yes hot dogs are lesser-known! I’m glad this post helped shed some light on the why behind some of these foods.
Hot dogs?! Gosh. All the foods I enjoy. I mainly get sinus headaches but can appreciate these facts.
Yes, I do feel the same way too sometimes Jamie! Every body is different so you never know how foods impact you – thanks for commenting.
I suffer from chronic migraines and I love chocolate so it’s a double whammy
Yes – it definitely can be! You can try playing around with different types of chocolate, and different amounts to see what works for your body without triggering! Thanks for reading and sending you warm wishes for migraine-free days ahead.
I do suffer from migraines but I was only aware off chocolate snd caffeine. Especially hot dogs and the cheese were totally unexpected in this list. But the explanation you gave makes sense. The information in this post are really valuable to me. Thank you!
I’m glad to hear this was valuable information and you found it informative with the explanation behind some foods. Everyone is different but I hope this list gave you some ideas to help remove trigger foods. Thanks for reading.
I had NO idea that such common foods as bagels, cheese, citrus fruits (my favorite!), and hot dogs can trigger migraines, so thank you for sharing some illuminating writing on the subject.
When it comes to chocolate, I am on an entirely different page. Chocolate wipes away migraines and headaches for me in a snap. Be aware only DARK chocolate with a high pure cacao content is helpful instead of triggering to headaches and migraines, as dark chocolate has a high magnesium content and magnesium is something extremely healing to migraines.
Love that I have learned something reading this. Thank you! 🙂
I’m glad to hear this was informative and helped provide information on why! I’m glad to hear dark chcoolate helps with your migraines, for some people the caffeine in chocolate really helps release the pain and pressure in blood vessels. Yes, your correct magnesium is great for migraine sufferers and dark chocolate is a great way to get that. Sending positive vibes your way for migraine-free days ahead.
I had no idea that hotdogs could cause migraines! How interesting is that?! I’ve certainly learnt a lot from this post! x
Lucy | http://www.lucymary.co.uk
I’m glad to hear Lucy – yes hot dogs are a lesser-known trigger but can be impactful for some sufferers.
Great post Alex. Migraines can be extremely difficult. Knowing the culprit is necessary I definitely appreciate the list you included. Gluten would not be thought of. Unfortunately I have dietary restrictions so this list makes sense. Thank you for sharing this post.
Pastor Natalie
Letstakeamoment.com
Thanks, Natalie – they definitely can be difficult, and determining your exact triggers can be quite a tedious and long task, unfortunately. I”m glad you learned a bit more about this post and it made sense to you – thanks for taking the time to read and comment.
Well then… I mean I knew chocolate and caffeine can mess with migraines but I didn’t know about the Hot Dog’s or the Citrus! A lot of the stuff on this list is stuff I eat regularly besides the Aged Cheese lol.
I really need to get back on my health path!
Yes – they are lesser-known but can be just as impactful for some people. If you have migraines keep an eye on your aged cheese consumption and see if it helps at all! Thanks for reading and commenting.
Such an informative post! I love my coffee so much but I guess I have to reduce it after reading this as I’m kinda dealing with persistent headaches. 🤯 Anyway, thank you for sharing this! This is so helpful!
Coffee can be so challenging as removing it can cause headaches as well! Try to reduce when you can, and look for alternatives when possible to help reduce your headaches. Wishing you pain-free days ahead Jocelyn!
Oh dear…… I don’t know that chocolate and citrus can cause migraine. I love these two. However, thank you for sharing.
Wonderful to hear this post was informative and provided some information on foods you weren’t aware of before.
I suffer from severe migraines that seem to get worse every year. Caffeine actually helps me but bread and carbs in general really trigger it I agree. I’ve gone gluten free for this reason, to see if it’s gluten that does it. Great post!
I’m sorry to hear you’ve got severe migraines – sending positive thoughts to you. Gald to hear you’ve identified caffeine helps and gluten doesn’t! I’m glad you enjoyed the post.
My daughters’ get migraines. Thank you so much for sharing this helpful information!!!!
~MIchelle
I’m glad you’ve found this information helpful – wishing your daughter well with her migraines.
Some I knew, like caffeine, but I’d never heard of cheese and citrus fruits causing migraines. Good to know though, thank you!
Fantastic to hear this provided some new information to you about some of the more uncommon migraine food triggers that are out there!
Wow I had no idea about some of these I will definitely keep these in mind. I rarely have migraines but sometimes with the weather change it happens and it’s good to take a second look at what you’re eating that could be a cause.. Thanks for this!
I’m glad to hear this was helpful information for Andrea – seasonal migraines can be so impactful, I wish you well with those and I hope this list of food can help possibly reduce down some of the triggers if they’re food-related.
I don’t get migraines but this is an interesting post, I also heard that peanut butter can cause it too.
I haven’t heard of peanut butter, I’ll have to look into that as you’ve spiked my curiousity! I’m glad to read you enjoyed this post.
Such an informative post.
I knew about caffeine & chocolate. But I didn’t know about the other ones and it’s great to be aware of what foods can cause mirgranes.
Amazing to hear this brought about new information for you – yes caffeine and chocolate are in the most known category! There are lots of foods and it’s different for each body how we respond to each with our health.
woahhh i did not know about hotdogs causing migraines. this was such an informational read!
Yeah, they’re less commonly known but can have quite significant impacts on people’s health and migraine triggers. I’m glad you enjoyed this post.
Wow! That was really interesting. I didn’t know that hot dogs could cause it as well. Am sure there are more. Am really familiar with migraines, my mum has suffered them for years, but she needs coffe in the morning, otherwise hee blood pressure goes down. Very interesting and informative.
I’m glad to hear you enjoyed the post Kay – as you mentioned there can be lots! Everyone is different and different foods trigger people’s differences – I’m glad to hear your mum has learned what works best for her and her health.
Wow, I had no idea that certain foods could cause migraines! I’ll definitely tell my mum this, she suffers really bad too x
I’m glad to hear this was informative Caroline – sending your mum positive thoughts with her migraines.
This is so informative because I didn’t know that most of these foods can cause migraines. I knew about caffeine and chocolate, but you wouldn’t think hot dogs or citrus fruits could be culprits!
Yeah – they are less commonly known but can be just as impactful! I’m glad this was informative for you Karalee.
I have migraines as a result of a condition I live with so I don’t usually experience food based triggers but did find that very concentrated apple juice does. It’s interesting to learn all the other things as it could be some make my migraines worse. Thanks for sharing!
I’m sorry to hear you have migraines – I’ve heard from a couple of people that apple juice (& other fruit juices) can be impactful for them. I’m glad you enjoyed reading this post – sending you positive thoughts with your health.
This really opened my eyes to new foods that you should stay away from. I suffer with chronic migraines and I didn’t know half these foods were contributors! Thank you so much for sharing lovely Xo
Elle – ellegracedeveson.com
Such an interesting post! I didn’t think bagels, hot dogs and cheese could trigger migraines! I knew about coffee and chocolate for the caffeine content. But I would also be heartbroken if citrus’s were cut off because of it x
Wonderful to hear I’m not alone with being heartbroken with citrus! I’m glad this post was interesting – yes bread, hot dogs and cheeses are lesser-known but can be just as impactful as commonly known caffeine and chocolate.
I had nooo idea about citrus being a trigger for migraines! I cut out caffeine to help with my headaches, haven’t quite dropped the chocolate yet though 😂
Great post! X
Chocolate can definitely be a tough one to cut, kudos for cutting out caffeine! I’m glad to hear this post was helpful.
This is an interesting post. About two years ago, I was diagnosed with migraines. After some research, I found that caffeine and gluten causes them. I have not thought about the other food products. Thank you for sharing this post.
Sorry to hear you also live with migraines, wishing you pain-free days ahead. I’m glad to hear you looked at foods and found what triggers them and this post helped provide some additional ideas of other foods as well.
Not me reading this while I eat a donut 😩😂
Ha ha! I’m guilty of this too don’t worry – I hope this post was helpful in giving you a bit more information on foods that can trigger migraines.
I love coffee, BUT it gives me the worst headaches when I stop drinking it for a long time. That and if I drink too much. It’s a delicate balance. But it’s not a migraine, thankfully. I’ve only ever had one in my entire life and it was the worst thing I’ve ever experienced.
Yes, I myself am not a coffee drinker but have heard from many it’s a balance, and if it tips too much one way it can cause some really nasty head pain. I’m so glad to hear you thankfully haven’t had many migraines and I hope it stays that way for you! Thanks for reading and commenting.
This list is enlightening and heartbreaking. I am a HUGE migraine sufferer. From the things on your list, I can say that grapefruit is a trigger for me as well as nitrites in some processed meats. Otherwise, I would be devastated if chocolate and cheese gave me problems. But, who knows, maybe they have and I just didn’t clue in to it. Now, I’m going to have to pay attention to see. And, humidity? That’s a new one to learn about. Mine can get triggered by consistently poor sleep patterns and hormones most often. Migraines are no fun.
Thanks for reading cassie, and as a fellow migraineur I agree they are no fun at all! I’m glad this post gave you some ideas of things to pay attention to, everyone is different and triggers are often so unique to each individual! I’m glad to hear you know some of your triggers and I hope this gave some additional ideas of what might be causing pain/flares.