If you struggle with migraines, your diet could be playing a bigger role than you realise. Certain foods and drinks contain ingredients that may trigger headaches or make them more intense. While triggers vary from person to person, some common culprits are worth watching out for.

Aged cheeses and cured meats

Foods like blue cheese, cheddar, salami, and pepperoni contain tyramine, a naturally occurring compound that can lead to migraine attacks in sensitive individuals. Tyramine forms as proteins break down, making aged or fermented products common triggers.

Chocolate and caffeine

While small amounts of caffeine may help relieve headaches, consuming too much or skipping your regular dose can cause problems. Chocolate also contains caffeine and other stimulants that might affect blood vessels in the brain, leading to pain.

Artificial sweeteners and additives

Aspartame and MSG (monosodium glutamate), often found in diet sodas, processed snacks, and frozen meals, are linked to migraines in some people. These additives can interfere with brain chemicals and nerve pathways, potentially setting off an episode.

Alcohol and red wine

Alcohol is a common trigger, especially red wine. It may cause dehydration and dilate blood vessels, both of which can bring on a migraine. Some alcoholic drinks also contain histamines and sulfites that may worsen symptoms.

help you identify your personal triggers

Keeping a food diary can help you identify your personal triggers. If migraines continue to disrupt your life, speak to a migraine treatment professional who can offer guidance on both medical and lifestyle treatments. Adjusting your diet might not eliminate migraines altogether, but it can reduce their frequency and intensity—giving you more good days and fewer interruptions.