4 Foods That Can Trigger Migraines

“We don't really know for sure how alcoholic beverages trigger headaches,” Martin says. One theory involves chemicals called histamines, which are released by the immune system and are best known for their role in causing allergy symptoms.

Histamines are also produced as a part of the fermentation process. Although the histamines in alcoholic beverages don’t cause allergic symptoms, they are often fingered as headache triggers, Martin says. Research shows that wines with the greatest histamine content are more likely to cause migraines.

Other data shows that alcohol is more likely to be a trigger if it is consumed during a time of stress. Plus, dehydration could be a contributing factor, says Hope O’Brien, M.D., an adjunct professor of neurology at the University of Cincinnati College of Medicine and CEO and medical director of the Headache Center of Hope in Cincinnati.

“Wine tends to be a diuretic,” O’Brien says, “and we know that dehydration is a migraine trigger.”

Keep in mind that high histamine content may be also the reason that aged cheeses and fermented foods bring about headaches in susceptible people. One solution: Take an antihistamine if you expect to consume them.

3. Chocolate

Up to 22 percent of people who experience migraines report that chocolate is a trigger. Studies looking at the diaries of people with migraines bear that out: Days when chocolate is consumed are more likely to be headache days. 

However, a review of several studies published in the journal Nutrients looking at the relationship between chocolate and migraines didn’t find enough evidence to warrant a ban on the sweet treat for migraine sufferers.

A possible reason for the discrepancy, says O’Brien: “When people have certain cravings like [for] chocolate, it’s due to low levels of serotonin, which can cause migraines.” Migraine sufferers may then blame the chocolate for the headache.

4. Common food additives

Your favorite salty, sweet and savory foods could be at fault, according to the Cleveland Clinic, which says certain chemicals and preservatives in foods may cause headaches in people with sensitivities.

One example is MSG, a flavor enhancer found in everything from restaurant food to canned vegetables. Researchers say there’s not enough evidence to label MSG as a cause of migraines, though some studies have linked the two. What’s more, the Food and Drug Administration has received reports over the years from people who experience headaches and nausea after eating foods containing it.

If this is you, experts advise avoiding the additive. The only problem: MSG is in thousands of packaged and processed foods, from chips to salad dressings and sauces, Martin says — and it’s not always listed on the label. Look for the words “natural flavor,” “kombu extract,” “hydrolyzed plant protein,” “hydrolyzed vegetable protein” or, simply, “flavoring” on the ingredient label. These ingredients can often clue you in that MSG is part of the mix.

A few other additives you’ll spot on lists of headache triggers include nitrates (found in processed meats such as hot dogs and pepperoni) and artificial sweeteners, though the evidence for this one is mostly anecdotal.

Identifying your triggers 

Regardless of the trigger, determining the cause of your headaches is well worth the effort. “Not every migraine patient is sensitive to every food,” Martin says.

You can use a migraine diary to record headache days along with the foods you ate and other factors such as a lack of sleep (or too much sleep) or a drop in the barometric pressure. You can try systematically eliminating suspect foods, then reintroducing them and taking note of what happens.

In the meantime, try an anti-inflammation diet, Martin suggests. Similar to the Mediterranean diet, it emphasizes lots of fruits and vegetables — to amplify your intake of antioxidants — beans, nuts, small quantities of lean meat, and fish, especially those rich in omega-3 fats (think: wild salmon, swordfish and tuna). 

“A diet that is healthy for people is generally a diet that is healthy for migraines,” Martin says.