Migraine Food Triggers

Do foods, drinks and additives trigger migraine attacks? The best answer may be, “That depends.”

Some people find that eating or drinking certain things can trigger migraine attacks. It also appears that certain additives — artificial sweeteners, preservatives and flavor enhancers—trigger headaches in some migraine sufferers. But whether foods, drinks and additives affect you — and which ones — may depend on the genes you inherited.

Researchers have identified at least a dozen genes connected to migraine. They’ve also found that most migraine sufferers have multiple genes that interact with triggers to set attacks in motion. Practically speaking, that means that certain foods, drinks and additives could trigger migraine attacks in some migraine sufferers and not affect others. It also means that what you consume may not trigger an attack unless other physical, environmental or emotional triggers are also present.

Food, Drink and Additive Triggers

Perhaps because of the genetic variations, no studies exist that prove a particular food or drink ingredient triggers attacks in all migraine sufferers. There have been studies that show certain ingredients trigger attacks in some people. There’s also evidence from surveys of migraine sufferers and headache diary analysis that these triggers exist. From those research findings and anecdotal evidence from migraine sufferers a few likely culprits emerge:

Tyramine-Rich Foods

It appears that some migraine sufferers don’t process foods containing the amino acid tyramine in the same way that people without migraines do. A few examples of tyramine-rich foods include:

• Aged cheeses: Blue, Swiss, Parmesan, feta, aged cheddar 
• Broad beans: Fava beans, snow peas
• Cured meats: Salami, summer sausages, pepperoni, corned beef
• Fermented soy products: Soy sauce, tofu, miso soup, teriyaki sauce
• Pickled foods: Olives, sauerkraut, kimchee

Alcohol

Drinking alcohol of any kind can bring on a migraine attack in some people. Others only have problems with red wine or certain beers. Red wine contains tyramine and sulfites, two ingredients frequently identified as migraine triggers. The different grains used and a fermentation process that raises tyramine levels may explain the triggering effects of certain beers. Alcohol also lowers serotonin levels in your brain and can cause dehydration — and both can trigger attacks.

Food Additives

Some studies refute the idea that these additives trigger migraines, but the consensus seems to be that certain additives affect subgroups of migraine sufferers.

• Artificial sweeteners: Sucralose (Splenda® and others) and aspartame (NutraSweet®).
• Food coloring: Yellow dye #5 and #6, red dye #40 and possibly others. 
• Flavor enhancers: Monosodium glutamate, or MSG.
• Preservatives: Nitrates and nitrites found in processed meats (bacon, hot dogs, ham, etc.) and sulfites found in red wine.

Chocolate

Once thought to be a trigger, chocolate cravings are now thought to be a signal that a migraine attack has begun and the headache will soon appear.

Citrus Fruits

Citrus contains a compound that raises the concentration of certain hormones in the blood. A small percentage of people may be especially sensitive to the compound’s effects. 

Caffeine

Caffeine is a mixed bag. Some find it to be a trigger, others find that a cup of coffee or a medication containing caffeine helps stop migraine pain. Many people also find that sudden withdrawal from caffeine brings on headaches.

Identifying Your Triggers

You can easily play the detective to spot and eliminate any food- or drink-related triggers by taking the following step:

• If you suspect a food, drink or additive to be a trigger, avoid it for four weeks.
• Keep a headache diary and note your food and alcohol consumption for a few weeks.
• When a migraine attack occurs, pay attention to what you consumed within 24 hours of the attack, as well as any of the other common triggers present before the headache began.
• Pay attention to your migraine attack pattern. If there’s no change, it’s unlikely that food, drink or additive alone is triggering your migraine attacks.

The good news about finding food- or drink-related triggers is that they are fairly easy to avoid.