Migraines are neurological disorders characterized by severe headaches, often accompanied by other symptoms such as nausea, vomiting, and sensitivity to light and sound.

While triggers for migraines can vary from person to person, certain foods and drinks have been identified as common culprits that can trigger or exacerbate migraine attacks. In this article, we will explore 30 foods and drinks that you should keep off your plate and glass if you have migraines.

Foods and Drinks to Avoid

1. Alcohol: The consumption of alcohol, particularly red wine, has been associated with migraines in many individuals. It is recommended to limit or avoid alcohol consumption if you experience migraines.

2. Caffeine: While small amounts of caffeine can have a positive effect on migraines, excessive consumption or sudden withdrawal can trigger headaches. Moderation is key.

3. Aged Cheese: Certain types of cheese, such as blue cheese, cheddar, and Parmesan, contain high levels of tyramine, a compound known to provoke migraines in susceptible individuals.

4. Processed Meats: Deli meats, hot dogs, and sausages often contain nitrates and nitrites, which can dilate blood vessels and trigger migraines. Opt for freshly cooked meats instead.

5. Monosodium Glutamate (MSG): Found in many processed foods, MSG is a known migraine trigger. Read food labels carefully and avoid products that list MSG as an ingredient.

6. Citrus Fruits: Oranges, lemons, limes, and grapefruits are all high in tyramine and can trigger migraines in susceptible individuals. Experiment with limiting your intake of citrus fruits to see if it helps reduce your migraines.

7. Artificial Sweeteners: Aspartame and other artificial sweeteners have been linked to migraines in some individuals. Opt for natural sweeteners like honey or maple syrup instead.

8. Chocolate: While not all migraine sufferers are affected, chocolate contains both caffeine and tyramine, which can trigger headaches in some people. Pay attention to how your body reacts to chocolate and adjust your consumption accordingly.

9. Nuts: Some studies have found that certain nuts, such as peanuts and walnuts, can trigger migraines in susceptible individuals. However, this can vary from person to person, so monitor your own reactions to nuts.

10. Red Meat: High in both tyramine and nitrates, red meat can be a migraine trigger for some people. It is worth considering reducing your consumption or opting for leaner cuts of meat.

More Foods and Drinks to Avoid

11. Onions: Onions contain a compound called tyramine, which has been associated with migraines in some individuals. If onions are a known trigger for you, consider limiting your consumption.

12. Avocados: While avocados are generally considered healthy, they contain tyramine, making them a potential migraine trigger for some people. Keep an eye on how your body reacts to avocados and adjust your intake accordingly.

13. Fermented or Pickled Foods: Sauerkraut, pickles, and other fermented or pickled foods contain high levels of tyramine, making them a common trigger for migraines. Avoid these foods if you are prone to migraines.

14. Sour Cream: Dairy products with high-fat content, such as sour cream, can trigger migraines in some individuals. Opt for low-fat or non-dairy alternatives if you find sour cream triggers your migraines.

15. Excessive Sodium: Consuming too much sodium can contribute to dehydration, a known trigger for migraines. Reduce your intake of salty foods and pay attention to your fluid intake.

16. Soups and Bouillon Cubes: Many commercially prepared soups and bouillon cubes contain MSG, a known migraine trigger. Opt for homemade soups or those labeled “MSG-free.”.

17. Alcohol Substitutes: Some alcohol substitutes (such as non-alcoholic beer or wine) still contain compounds that can trigger migraines. Pay attention to how your body reacts to these substitutes.

18. Yeast-Based Products: Breads, pastries, and other baked goods made with yeast can contain tyramine, potentially triggering migraines in susceptible individuals. Experiment with yeast-free alternatives if necessary.

19. Soy Sauce: Soy sauce often contains high levels of sodium and can also contain MSG. Be mindful of your soy sauce consumption and opt for reduced-sodium or tamari sauces if needed.

20. Smoked and Cured Meats: Similar to processed meats, smoked and cured meats like bacon, ham, and smoked salmon contain nitrates and nitrites that can trigger migraines. Minimize your intake of these foods.

Additional Foods and Drinks to be Mindful of

21. Food Additives: Preservatives, flavor enhancers, and artificial food coloring can all potentially trigger migraines. Pay attention to food labels and avoid products with additives that have been associated with migraines.

22. Ice Cream and Frozen Treats: The extreme cold temperatures of ice cream can sometimes trigger “brain freeze” headaches, which may then trigger migraines in susceptible individuals.

23. Fast Food: High in sodium, unhealthy fats, and artificial additives, fast food can be a trigger for migraines in some individuals. Opt for healthier alternatives when possible.

24. Excessive Caffeinated Beverages: While moderate amounts of caffeine can provide relief for some individuals, excessive consumption or sudden withdrawal can trigger migraines. Monitor your caffeine intake carefully.

25. Energy Drinks: Energy drinks often contain high levels of caffeine, as well as a variety of other additives that can potentially trigger migraines. It is best to avoid these beverages altogether.

26. Yogurt and Buttermilk: Certain dairy products like yogurt and buttermilk have been reported to trigger migraines in some individuals. Experiment with limiting or excluding these products from your diet.

27. Refined Grains: Foods made with refined grains, such as white bread and white pasta, can cause rapid spikes in blood sugar levels, potentially triggering migraines. Opt for whole grain alternatives.

28. Anchovies and Herring: These salted fish contain high levels of tyramine and should be avoided by those prone to migraines. Be cautious when consuming foods that may contain these ingredients.

29. Freshly Baked Goods: The aroma of freshly baked goods, while enticing, can potentially trigger migraines in sensitive individuals. Pay attention to your body’s response and be mindful of your exposure to these odors.

30. Excessive Sugar: Consuming large amounts of sugar can lead to fluctuations in blood sugar levels, potentially triggering migraines. Limit your intake of sugary foods and drinks.

Conclusion

While triggers for migraines can vary from person to person, avoiding or limiting certain foods and drinks has been shown to help reduce the frequency and severity of migraine attacks.

Food diaries and careful attention to individual reactions can be instrumental in finding your own triggers and making necessary dietary adjustments. If migraines persist or worsen, it is advisable to consult with a healthcare professional to explore additional treatment options or potential underlying causes.