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Aged cheeses -

Aged cheeses, such as Gorgonzola, Camembert, and cheddar, contain a substance called tyramine. It forms when a food's aging causes the breakdown of proteins.

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Aged cheeses -

The longer the cheese has aged, the higher the tyramine content will be. And tyramine is a chemical that has commonly been cited as a migraine trigger.

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Pickled and fermented foods -

Like aged cheeses, pickled and fermented foods can contain high amounts of tyramine.

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Pickled and fermented foods -

These foods include pickles, kimchi, kombucha, pickled okra, and pickles jalapeños.

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Cured or processed meats -

Cured or processed meats, such as ham, hot dogs, and sausages, might set off a migraine. All of them contain preservatives called nitrates, which preserve color and flavor.

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Cured or processed meats -

These foods can release nitric oxide into the blood, which is thought to dilate blood vessels in the brain, and cause or contribute to migraines.

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Citrus fruits -

Foods that contain high amounts of citric acid, like oranges and other citrus fruits, have been associated with headache pain.

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Citrus fruits -

While this food group is still up for debate, a 2016 study noted that citrus fruits were significant potential triggers for migraine with aura but not migraine without aura. Migraine auras are visual symptoms, such as flickering lights, zigzag lines, or blind spots.

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Foods containing MSG -

Monosodium glutamate (MSG) is the sodium salt of the common amino acid glutamic acid, which is naturally present in our bodies and in many foods and food additives.

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Foods containing MSG -

While it's considered safe to eat, some researchers link it to migraine attacks. The American Migraine Foundation notes that MSG may trigger severe migraine episodes in 10-15% of those with migraines.

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Alcohol -

According to a 2018 study in the European Journal of Neurology, alcoholic beverages were reported as a trigger by 35.6% of participants with migraines.

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Alcohol -

Red wine in particular was reported as a trigger in over 77% of the participants who indicated alcohol as a trigger.

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Caffeine -

Too much caffeine has been linked with migraines for many years; on the one hand, as a trigger, and, on the other, as a cure.

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Caffeine -

A 2021 study in the journal Nutrients found that caffeine overuse may lead to migraines, and sudden caffeine withdrawal can trigger migraine attacks.

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Chocolate -

According to the American Migraine Foundation, chocolate is believed to be the second most common trigger for migraine attacks after alcohol.

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Chocolate -

Chocolate contains both caffeine and beta-phenylethylamine, which may trigger headaches in some people.

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Artificial sweeteners -

Most processed foods contain artificial sweeteners, which are sugar alternatives that are added to sweeten foods and drinks.

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Artificial sweeteners -

But these sweeteners can trigger migraine episodes, in particular the artificial sweetener called aspartame.

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Nuts -

The Association of Migraine Disorders identifies nuts, including peanut butter and all seeds, as a common migraine trigger, as they are a phenylalanine-containing food. 

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Nuts -

Phenylalanines are amino acids that can affect vascular tone, which may have a role in migraines.

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Frozen foods -

Consuming frozen foods and drinks like ice cream or slushies can trigger intense, stabbing pains in the head.

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Frozen foods -

You're more likely to experience headaches that become migraine attacks if you're consuming cold food quickly, after exercising, or when overheated.

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Salty foods -

Salty processed foods, which may contain harmful preservatives, could trigger migraines in some people.

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Salty foods -

Consuming high levels of sodium can increase blood pressure, causing headaches or migraine attacks.

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Identifying your triggers -

There are a number of things you can do to spot and eliminate any food- or drink-related triggers.

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Keep a diary - Keep a headache diary and note your food and beverage consumption for a few weeks, including if any triggered a migraine.

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Pay attention to what you consumed -

When you get a migraine attack, pay attention to what you consumed in the 24 hours leading up to it, as well as any other triggers.

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Avoid a potential trigger -

If you suspect a food, drink, or additive to be a trigger, avoid it for four weeks. Food elimination is a diet that omits food believed to cause adverse reaction. By avoiding them for four weeks, you’ll get enough time for your body to respond.

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Migraine attack pattern -

Pay attention to your migraine attack pattern. If there's no change, it's unlikely to be a food- or drink-related trigger. 

Sources: (Healthline) (Health.com) (Sutter Health)

See also: Why you feel hungover even when you haven’t been drinking

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