Mouse trap with large slice of cheese on it.

Surprising Migraine Triggers: A Look at the Foods That Can Spark an Attack

I’ve always known that coffee wasn’t for me—one sip, and I’d be bouncing off the walls with anxiety. So, while others relied on their beloved brew, I turned to something sweeter: chocolate! Not only was it delicious, but it gave me just the right amount of caffeine to power through that dreaded afternoon slump. It was my trusty sidekick for years! But then came my migraine diagnosis, and I discovered something shocking!

Foods That Can Trigger Migraines

Migraines are complex, and for those who experience them, identifying migraine triggers can be frustrating and tricky. It’s not just about food itself but the chemicals within the food that can set off an attack. Understanding what’s in your food is key to managing symptoms and avoiding unnecessary pain.

Here are some common chemicals and food components known to trigger or intensify migraines:

Caffeine

While caffeine can provide relief for some people with migraines, it’s a double-edged sword. In excess or when consumed irregularly, it can become a major trigger. Foods and drinks with caffeine include:
– Coffee
– Tea
– Energy drinks
– Chocolate (yes, my old favorite!)

close up of a cup of coffee and foam

 

Aspartame

This artificial sweetener is found in many diet drinks, sugar-free snacks, and gum. For some, aspartame is a significant migraine trigger and can prolong migraine symptoms.

Tyramine

This naturally occurring substance is found in aged or fermented foods and has been linked to triggering migraines. Foods high in tyramine include:
– Aged cheeses
– Fermented foods like kimchi or sauerkraut
– Cured meats such as pepperoni or salami

Nitrates

Often found in processed meats, nitrates can dilate blood vessels and cause headaches or migraines. Nitrates are commonly found in:
– Hot dogs
– Bacon
– Deli meats

charcuterie board with aged ham, olives, almonds and feta cheese.

Histamine

Some people have difficulty breaking down histamine, which can cause an inflammatory response, worsening migraine symptoms. Foods high in histamine include:
– Vinegar
– Wine and beer
– Pickled or fermented products

Citric Acid

Found in citrus fruits and some packaged foods, citric acid can be an irritant for those sensitive to it, potentially leading to migraines. Foods that contain citric acid include:
– Oranges
– Lemons
– Packaged juices

My Experience with Eliminating Migraine Triggers

After my diagnosis, I decided to go on an elimination diet to pinpoint which foods were migraine triggers for me. It wasn’t easy, but it was necessary. After slowly reintroducing foods into my diet, I was shocked to learn that chocolate—my cherished afternoon snack—was a trigger for my migraines! Letting go of it wasn’t easy, but after making the tough decision to remove it (along with other identified migraine triggers), I noticed a huge difference in my symptoms.

Removing migraine triggers from your diet might feel daunting, but the relief that comes from fewer attacks is worth it. And while it’s sad to say goodbye to certain favorites, the improvement in how you feel will quickly outweigh those cravings.

Man writing with a pen and note pad

If you want to take control of your migraines and dizziness through diet, download our free Migraine/Dizzy Food Guide! It’s packed with valuable insights to help you identify your own migraine triggers and feel your best. Let’s work together on creating a routine that leaves you feeling healthier, stronger, and more in control.


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Mind Wave Wellness LLC

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Mind Wave Wellness is not acting as an ENT, Therapist or Medical Doctor and is not offering medical services or advice on any public videos or on any other content. This website provides wellness education and personal opinion only, and are not meant to be a substitute for medical or mental health instruction or intervention.