If you get regular headaches or migraines, you’ve probably wondered whether something you ate set it off. For some people, certain foods and drinks do act as triggers, though usually in combination with other factors like poor sleep, stress, dehydration or hormonal changes. The good news is that you can work out your own triggers with a little detective work.
Key takeaways
- Food triggers are personal. A food that sets off one person’s migraine may be fine for someone else.
- The most commonly reported culprits are alcohol (especially red wine), caffeine (too much, or withdrawal), aged cheese, processed meats and skipped meals.
- Triggers often add up: a skipped lunch plus little sleep plus a glass of wine is more likely to cause a headache than any one of them alone.
- A headache diary is the most reliable way to find your own triggers, so don’t cut out whole food groups on a hunch.
5 common food and drink triggers
1. Alcohol, especially red wine
Alcohol is one of the most frequently reported migraine triggers. Red wine is the classic example, possibly because of compounds such as histamine, tyramine and certain plant polyphenols, as well as alcohol’s dehydrating effect. Some people only react to red wine; others react to any alcohol. A hangover headache is a separate effect of drinking too much.
2. Caffeine: too much, or suddenly stopping
Caffeine has a two-sided relationship with headaches. In small amounts it can ease a headache, which is why it’s in some pain relievers. But large regular amounts can contribute to frequent headaches, and caffeine withdrawal is a well-known cause of headaches, often on weekends or the morning after a missed coffee. Keep your intake moderate and consistent, and cut down gradually if you want to reduce it.
3. Aged cheeses
Aged cheeses such as cheddar, blue cheese, parmesan and brie contain tyramine, a compound formed as proteins break down during aging. Tyramine is suspected as a trigger for some people with migraine. Fresh cheeses like cottage cheese, ricotta and cream cheese contain much less.
4. Processed and cured meats
Hot dogs, bacon, salami, ham and other cured meats contain nitrates and nitrites, which can widen blood vessels and have been linked with headaches in some people. Some cured meats also contain tyramine.
5. Skipping meals and fasting
Not a food, but one of the most common dietary triggers of all. Going too long without eating can trigger headaches in many people with migraine. Regular meals and snacks, with protein and complex carbohydrates to keep blood sugar steadier, are a simple preventive step.
Other possible triggers
These come up often in headache diaries, although the evidence is mixed:
| Possible trigger | Notes |
|---|---|
| Chocolate | Often blamed, but a craving for chocolate can be an early sign of a migraine that was already starting. |
| MSG (monosodium glutamate) | Some people report sensitivity; controlled studies are inconsistent. |
| Artificial sweeteners such as aspartame | A few people report headaches; evidence is limited. |
| Citrus fruits | Occasionally reported in food diaries. |
| Very cold foods | Ice cream or cold drinks can cause a short “brain freeze” headache. |
| Dehydration | Not enough fluid is a common, easy-to-fix trigger. |
How to find your own triggers
- Keep a headache diary for 4–8 weeks. Note what you ate and drank, sleep, stress, exercise, screen time, menstrual cycle if relevant, and when headaches started.
- Look for patterns. Does a headache tend to follow within 24 hours of a particular food, a skipped meal or a short night’s sleep?
- Test one suspect at a time. Remove it for a few weeks, then reintroduce it and see what happens. Cutting out many foods at once makes it impossible to tell what helped.
- Remember the “trigger load”. You may tolerate a food on a good day but react to it when you’re tired, stressed or dehydrated.
Free tool
Habit Tracker — track regular meals, water and sleep each day alongside your headache days to spot patterns.
Habits that help prevent headaches
- Eat regular meals; don’t skip breakfast.
- Drink water steadily through the day.
- Keep caffeine moderate and consistent.
- Keep regular sleep and wake times, even at weekends.
- Get regular moderate exercise and practise stress management.
Free tool
Water Intake Calculator — estimate how much you should drink each day for your weight, activity and climate.
For more on migraine causes, symptoms and treatment, see our guide to migraine headaches.
When to see a doctor
See a doctor if your headaches are frequent, getting worse or affecting daily life. Get urgent medical help for a sudden, severe “worst ever” headache, a headache with fever and stiff neck, confusion, weakness, numbness, trouble speaking or vision loss, or a headache after a head injury.
Frequently asked questions
Can food really cause migraines?
Food can trigger a migraine attack in some people who already have migraine, but it’s rarely the only cause. Sleep, stress, hormones and dehydration usually play a part too.
How long after eating can a food trigger a headache?
Usually within a few hours, but sometimes up to 24 hours later, which is why a diary helps.
Should I follow a strict migraine elimination diet?
Not without a reason. Restrictive diets can be hard to keep up and may cut out useful foods. Track first, then remove only suspected triggers, ideally with advice from a doctor or dietitian.
Does dehydration cause headaches?
Yes, mild dehydration is a common headache trigger. Drinking water often eases this type of headache.
This article is for general information and isn’t a substitute for advice from your doctor or another qualified health professional. Check with them before starting a new exercise or eating plan, especially if you have a health condition, are pregnant or take medication.
