Migraine & Diet: Foods That Could Be Triggering Your Pain

You can feel it creeping across your forehead—or maybe the back of your neck—the telltale pangs of a migraine. Is it stress, poor sleep, or could it be something you ate?

Depending on your unique triggers, it's possible that your diet could be contributing to your head pain. A variety of foods have been linked with the throbbing, pounding, nausea, and visual symptoms of migraines.

For migraines, caffeine is a mixed bag. "Caffeine, for many people, is commonly considered to be a trigger food for migraine headaches. However, for others, a cup of coffee or soda is often a sign of quick relief on the way," says Amy Moyer, M.Ed., RDN, LDN, CCMS, director of Culinary Medicine at the University of North Carolina–Greensboro. 

Moyer says there's currently not enough evidence to give a definitive recommendation for caffeine and headache relief.

Though a 5 p.m. cocktail might feel relaxing, it could actually contribute to the tension of a migraine. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. 

The reasons behind this are poorly understood, says Alyssa Pacheco, R.D. "Certain compounds in alcohol, such as congeners or histamine, may be to blame. Alcohol is also a diuretic, which can lead to dehydration, which is another common migraine trigger."

It's not surprising if you've never heard of this compound in both plant and animal foods. You won't see tyramine on ingredient lists, as it's a byproduct of the breakdown of an amino acid called tyrosine. 

Some people experience headaches from tyramine-containing foods like aged cheeses, smoked fish, figs, and red wine—but this may depend on how much of these you eat or drink, says Umo Callins, M.S., R.D., CSSD, L.D., CPT, of Well Rooted Health and Nutrition. Meanwhile, taking certain meds could worsen tyramine's effects.

Phenyl-what? Long name, short explanation: "Phenylalanine is an essential amino acid found in protein sources," says Moyer. This includes meat, fish, eggs and dairy products, nuts, seeds, and legumes. "High doses have been linked to headaches, including migraines." 

Since phenylalanine is found in many healthy protein foods, ditching it entirely probably isn't a great idea for overall wellness.

Sometimes, headaches can trace their origins back to your unique food intolerances.

Each migraine sufferer will have their own unique responses to foods. So how do you determine which ones are your personal culprits?

"The best way to identify your migraine triggers is by keeping a food diary. This will allow you to recall when your migraine symptoms occurred and narrow down what potential foods and/or ingredients in the foods you consumed may have contributed," says Callins. 

Then, too, you can always work with a registered dietitian to implement an elimination diet. Typically, this means removing just one food or food group at a time while continuing with your typical diet, Pacheco says.