Migraine affects approximately 1 in 7 people in the world, according to data from the World Health Organisation (WHO). It is a neurological disorder characterised by pain Intense head, which in some cases can be accompanied by nausea and vomiting.
This illness can last for between 4 years and 72 hours and it is one of the most disabling in adults, preventing them even from getting out of bed.
There are many factors that can trigger a migraine: sleep disturbances, exposure to intense light, stress, intense physical activity... And, furthermore, Diet can play a fundamental role in this condition.
In this article, we will discuss foods that cause migraines and that need to be avoided to reduce their frequency or intensity.
Why do some foods cause migraines?
The “forbidden” foods in migraines often contain bioactive compounds that affect vascular and neurological activity, generating inflammatory processes related to the onset of this condition. Among these compounds are tyramine, monosodium glutamate (MSG), nitrates, and various food additives.
On the other hand, some foods contain histamine, a molecule that is normally broken down in the gut by the enzyme diamine oxidase (DAO). However, when there is a deficiency or malfunction of this enzyme, histamine can build up in the blood, leading to inflammatory and vascular responses that favour the onset of migraines.
“Forbidden” foods in migraines
Chocolate
Chocolate is one of the foods that causes migraines, especially in people who suffer from this condition frequently. It contains compounds such as Caffeine, the Theobromine and the Phenethylamine, which can favour the onset of migraines by altering neuronal or vascular activity. However, the response to these components can vary from one person to another, depending on their sensitivity.
Dairy products
The casein and the Biotin, present in foods such as cheese, the yoghurt Hello Milk, can trigger migraines in some people. Therefore, dairy is among the foods that cause migraines. If you tend to suffer from them, it is best to avoid them; and if you cannot do without them, opt for Skimmed milk It could be a better alternative.
Processed meats
Processed meats are one of the most common foods that trigger migraines. Products like Bacon, the ham, and Sausages Hello red meat they contain nitrates and nitrites, substances that can contribute to the onset of migraines in people sensitive to these compounds.
Alcoholic drinks
Alcoholic drinks containing histamine, sulphites and other fermented compounds are often among the “forbidden» foods for migraines. The types of alcohol that most frequently trigger migraines include red wine, the Champagne y some beers. However, the type of alcohol will depend on the person.
Caffeine
Aunque la cafeína puede tener un efecto analgésico leve en algunos casos, su irregular consumption o excessive it can stimulate the production of dopamine in the brain, which in turn releases chemicals that can trigger migraines.
Therefore, it is recommended to consume caffeine in moderation and, if taken regularly, to avoid stopping its consumption abruptly.
Citrus fruits
Compounds such as tyramine and histamine, present in certain fruits, can trigger migraines in susceptible individuals. For this reason, fruits like Oranges, the Lemons, the bananas Hello Pineapple are among the “forbidden» foods for migraines, or at least should be consumed with caution.
Ultra-processed foods
These products usually contain a high trans fat content, preservatives y additives which favour a systemic inflammatory environment, which can trigger migraines. For this reason, they are included among foods that cause migraines.
Controlling your diet can reduce migraines
Avoiding “forbidden» foods for migraines is one of the strategies many people use to alleviate the symptoms of this condition. Furthermore, it is very useful to keep a daily log of foods consumed along with the times symptoms appear, as this makes it possible to identify which foods are most likely to trigger a migraine.
In some cases, other less obvious factors also have an influence, such as certain digestive disorders, something that is studied from disciplines such as Neurogastroenterology.
Dietary approaches in migraine management
The foods most frequently implicated in the onset of migraines include alcohol (especially red wine and beer), caffeine, chocolate, mature cheeses, processed meats with nitrites and nitrates, citrus fruits, nuts, monosodium glutamate (MSG), artificial sweeteners like aspartame, and fermented or stored foods.
However, susceptibility to these foods varies from person to person. Not all patients react to the same triggers, nor is there a specific established dose that causes migraines, as the response can be very individual.
current scientific evidence suggests that elimination diets They can be effective in reducing the frequency, duration, and intensity of migraine attacks in selected patients. This is particularly useful when specific trigger foods such as alcohol, chocolate, aged cheeses, MSG, nitrites/nitrates, and other additives are identified and eliminated. However, the effectiveness of these restrictive diets can vary considerably between individuals.
Therefore, elimination diets should always be individualised and supervised by healthcare professionals, particularly in individuals with recurrent migraines who have already identified potential food triggers.
Scientific references
- Tu YH, Chang CM, Yang CC, et al. Dietary Patterns and Migraine: Insights and Impact. Nutrients. 2025;17(4):669. doi:10.3390/nu17040669
- Nguyen KV, Schytz HW. The Evidence for Diet as a Treatment in Migraine – A Review. Nutrients. 2024;16(19):3415. doi:10.3390/nu16193415
