Headaches can be debilitating, causing pain, discomfort, and even affecting your daily activities. While there are numerous causes of headaches, certain foods and ingredients have been identified as common triggers.

For headache sufferers, it is crucial to identify and avoid these culprits to minimize the frequency and intensity of headaches. In this article, we will explore 30 bad foods that can potentially trigger headaches, along with photos to help you recognize them.

1. Alcohol

Alcoholic beverages, such as wine, beer, and spirits, are known to trigger headaches, particularly migraines. Alcohol can cause blood vessels to widen, leading to increased blood flow in the brain, which can result in a headache.

Additionally, alcohol dehydrates the body, another potential trigger.

2. Caffeine

While caffeine can provide temporary relief for headaches, excessive consumption or sudden withdrawal can actually trigger them. Caffeine acts as a stimulant, constricting and dilating blood vessels.

In regular caffeine consumers, abrupt withdrawal can lead to a “caffeine withdrawal” headache.

3. Processed Meats

Processed meats like sausages, hot dogs, and deli meats contain additives, such as nitrates and nitrites, which have been linked to headaches in some individuals. These additives may cause blood vessel expansion and inflammation, leading to headaches.

4. Aged Cheese

Aged cheeses, including blue cheese, cheddar, and feta, contain a naturally occurring compound called tyramine. Tyramine can trigger headaches by affecting blood vessels and neurotransmitters in the brain.

The longer the cheese has been aged, the higher the tyramine levels.

5. Citrus Fruits

Citrus fruits, such as oranges, lemons, and grapefruits, contain high levels of citric acid. For some people, citric acid can act as a trigger for migraines.

If you notice a correlation between citrus fruits and headaches, it may be best to avoid or moderate your intake.

6. Artificial Sweeteners

Artificial sweeteners, like aspartame and sucralose, are common additives in diet sodas, sugar-free gums, and various processed foods. While they may be low in calories, these sweeteners have been reported to trigger headaches in certain individuals.

7. Chocolate

Sadly, chocolate is often listed as a headache trigger.

Although the exact mechanism is not fully understood, scientists believe that certain compounds, such as phenylethylamine and theobromine, found in chocolate, can affect blood vessels and stimulate the release of neurotransmitters, potentially leading to headaches.

8. Monosodium Glutamate (MSG)

MSG is a flavor enhancer commonly used in processed foods, snacks, and restaurant dishes. While its effects are controversial, some people report experiencing headaches or migraines after consuming foods containing MSG.

If you are sensitive to MSG, it is advisable to check food labels and avoid foods that contain it.

9. Nuts and Seeds

While not everyone is affected, some individuals may experience headaches after consuming certain nuts and seeds, such as peanuts, cashews, and sunflower seeds.

These foods contain amino acids, including tyramine, which can trigger headaches in susceptible individuals.

10. Onions

Onions, particularly when eaten raw or in large amounts, have been reported to cause headaches in some people. Onions contain sulfites, which can dilate blood vessels and potentially trigger a headache.

11. Greasy and Fried Foods

Greasy and fried foods can be headache triggers due to their high fat content. These foods may lead to elevated levels of inflammation in the body, which can affect blood vessels and potentially cause headaches.

12. Dairy Products

For certain individuals, dairy products, including milk, cheese, and yogurt, can trigger headaches. Like aged cheeses, some dairy products contain tyramine, which may contribute to headaches.

13. Red Wine

While alcohol, in general, can contribute to headaches, red wine deserves special mention due to its unique characteristics.

Red wine contains both alcohol and a higher concentration of compounds, such as tannins and histamines, which can trigger headaches in some individuals.

14. Smoked or Cured Meats

Similar to processed meats, smoked or cured meats like bacon and ham often contain nitrates and nitrites. These preservatives can cause blood vessels to expand, potentially leading to headaches.

If you find that such meats are headache triggers for you, opt for fresh alternatives.

15. Soy Sauce

Soy sauce is a common ingredient in Asian cuisine. However, it contains a significant amount of sodium, which can lead to dehydration and subsequently trigger headaches in susceptible individuals. Moderation is key when consuming soy sauce.

16. Pickled and Fermented Foods

For some people, pickled and fermented foods, such as sauerkraut, pickles, and kombucha, can act as headache triggers. These foods contain compounds like tyramine and histamine, which have been associated with headaches.

17. Avocados

Avocados are considered healthy due to their nutrient density and high amounts of healthy fats. However, for some individuals, avocados can trigger migraines.

They contain tyramine and a naturally occurring food chemical called phenols, which may contribute to headaches in susceptible individuals.

18. Bananas

Although bananas are rich in potassium and other essential nutrients, they contain tyramine, which can be problematic for headache sufferers. Some individuals report experiencing headaches after consuming bananas, especially if they are overripe.

19. Artificial Food Coloring

Artificial food coloring, commonly found in processed snacks, candies, and beverages, is known to trigger headaches in certain individuals. Ingredients like FD&C Yellow #5 and Red #40 have been reported as potential culprits.

20. Excessive Sugar

Consuming excessive amounts of sugar, either in the form of sweets or sugary beverages, can cause a rapid spike and subsequent drop in blood sugar levels. This fluctuation can trigger headaches, especially in individuals who are prone to migraines.

21. Yeast Extract

Yeast extract, often used as a flavoring agent, can be problematic for headache sufferers. It contains glutamate, which some people are sensitive to. Check food labels to avoid foods with yeast extract if you find it triggers your headaches.

22. Anchovies

While anchovies are a popular ingredient in various dishes, they contain high levels of tyramine, which can trigger migraines or headaches in some individuals. If you’re prone to headaches, it may be best to limit your consumption of anchovies.

23. Shellfish

Certain shellfish, like shrimp, lobster, and crab, contain high levels of iodine. In some cases, an excess of iodine intake may contribute to headaches.

If you suspect shellfish to be a trigger, consult with a healthcare professional to determine your iodine intake requirements.

24. Tomatoes

Tomatoes are widely used in many cuisines, but they can also be potential headache triggers. Tomatoes contain an amino acid called tyramine, which, in some individuals, can lead to headaches or migraines.

25. Spinach

While spinach is generally considered a nutritious food, it contains high levels of nitrates, which can cause headaches in certain individuals. If you find that spinach triggers your headaches, try opting for alternative leafy greens.

26. Sweeteners with Sorbitol

Sorbitol is a sugar alcohol commonly found in sugar-free gums, candies, and some diet beverages.

While it may be a suitable option for those looking to cut down on sugar, excessive consumption of sorbitol can cause gastrointestinal issues and potentially trigger headaches.

27. Bread and Baked Goods

Bread and baked goods, particularly those made with yeast, can contain substances that trigger headaches. These substances include gluten, a protein found in wheat products, and additives like monosodium glutamate (MSG).

28. Excessive Salt

Consuming excessive amounts of salt can contribute to dehydration, which is commonly associated with headaches. It is essential to monitor your sodium intake and maintain a balanced diet to minimize the risk of headaches.

29. Cold Cuts

Cold cuts, like salami and bologna, often contain nitrates, nitrites, and preservatives that can trigger headaches in susceptible individuals. If you experience headaches after consuming cold cuts, consider choosing fresh, unprocessed alternatives.

30. Yogurt

Yogurt, like other dairy products, contains tyramine and may contribute to headaches. However, not everyone is sensitive to yogurt, so monitor your own body’s reaction and make adjustments accordingly.

By identifying and avoiding these 30 potential headache triggers, you can take significant steps towards minimizing the occurrence and severity of headaches.

Keep in mind that everyone’s triggers may vary, and it’s essential to listen to your body and seek professional advice if needed.