Prone to Headaches? See the Foods That Cause Migraines, Plus Which Block Flare-Ups

Nothing’s worse than trying to check off your to-dos only to get hit with a sudden migraine pain. The intense head pain can sometimes last 24 hours or more, sapping your energy and mood. While everyone knows that stress can trigger headaches, there are foods that cause migraines, too. Here, we break down what to watch out for, plus the beneficial foods that can help ward off future flare-ups.

What are migraines?

A migraine is a type of intense headache that causes throbbing and pain, typically on one side of the head. There are two main types of migraines. A migraine with aura can temporarily affect your vision in addition to triggering head pain. A migraine without aura, the more common type of migraine, is characterized by localized head pain.

Each person’s experience with migraines is different. However, Brandy Zachary, DC, IFMCP , Founder of Functional Medicine Academy, says that other common symptoms can include sensitivity to light, sound and smells, nausea and vomiting, visual disturbances like flashing lights, dizziness and fatigue or difficulty concentrating.

Foods that cause migraines

“Certain foods can cause migraines due to their effects on neuroinflammation and blood flow,” explains Gina Nick, NMD, PhD , a licensed naturopathic physician with a focus on hormone balance and women’s health. Here are some of the most common culprits for people with migraines.

1. Aged cheeses

Some cheeses including cheddar or blue cheese aren’t the best to eat if you suffer from migraines. “These contain tyramine , which can lead to the dilation of blood vessels and trigger migraines,” says Nick.

2. Processed meats

If you regularly eat deli or cured meats, you may want to scale back. Zachary says these items have nitrates and nitrites. These compounds can change blood flow to the brain and result in migraines or headaches.

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3. High-MSG foods

“Monosodium glutamate (MSG) is a flavor enhancer that may cause headaches by altering blood flow in the brain,” says Chris Mohr, PhD, RD , fitness and nutrition advisor at Fortune Recommends Health

You’ll typically find MSG in fast food, processed snack foods, frozen meals, soups and processed meats. While the research on whether MSG is a true culprit behind chronic migraines is mixed, it’s best to avoid it if you find you’re sensitive to it.

4. Alcohol

“Alcohol and particularly red wine, due to its histamine content, can lead to inflammation and trigger migraines in sensitive individuals,” says Nick.

What’s more, alcohol in general can affect your sleep quality. “That could set you up for a migraine or simple headache the next day(s),” Mohr says.

Foods that help prevent migraines

Swapping out some processed foods and artificial sweeteners when possible can make a big difference for those who suffer from migraines. Unlike foods that cause migraines, these options may help ward off future attacks:

• Leafy greens. They’re “high in magnesium, which may relax blood vessels and may reduce the frequency of migraines.”
• Seafood. Fish like salmon that’s high in omega-3 fatty acids can have anti-inflammatory effects, which minimize migraine symptoms.
• Foods rich in glutathione. “Asparagus, avocados and spinach are packed with glutathione, a powerful antioxidant that reduces oxidative stress and neuroinflammation, key contributors to migraines,” says Nick. “By maintaining optimal glutathione levels through diet and supplementation, individuals can support their body’s natural defense against migraines.”

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More tips on treating migraine pain

Besides cutting back on trigger food, there are other simple ways to ward off migraines. Zachary points to hydration , consistency, managing stress and monitoring sleep as things to pay attention to if you’re prone to migraines.

“Migraine triggers and effective treatments can vary greatly between individuals,” adds Zachary. “It's essential to work with a healthcare professional to develop a personalized approach to migraine management.”

More ways to alleviate migraines and headaches:

Migraine vs Tension Headache: How to Tell the Difference + the Best Way to Speed Relief

Study: Ginger Tea Can Dramatically Relieve Migraine Pain + 3 Other Migraine Self-Care Strategies That MDs Recommend

MD Reveals the Best Remedies for Headaches That Involve Pain Behind The Eyes

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .