12 Foods That Can Cause a Headache or Migraine

Of all the “aches,” a headache is probably the most annoying in terms of discomfort — it’s where your brain is, for Pete's sake, and it hurts. A headache happens when blood vessels, nerves, or muscles in your head or neck get irritated. For most people, common triggers like stress, dehydration, or even skipping a meal can bring one on.

But if you suffer from migraines, you’re more prone to frequent, intense headaches that come with a whole lot more. All sorts of things can trigger migraines, and unfortunately, certain foods are big offenders. 

It’s worth noting that not all of the listed foods will make your head throb after just one bite. If you're not prone to migraines and eat them in moderation, you’re probably fine. 

Here are 12 foods known to cause headaches. 

Editor's note: Always consult with your healthcare provider before making changes to your health or diet program.

Cheese is one of those indulgences that make life worthwhile, and most of us love it deeply — but it apparently doesn’t love us back. Cheese, especially the aged kind, like brie, swiss, parmesan, blue, and cheddar contains high levels of tyramine — a compound formed from the breakdown of the amino acid tyrosine. This chemical causes blood vessels to constrict and then dilate, which results in a pounding headache and migraine. 

Here’s yet another of the fine things that make life nice, but is actually bad news. That chocolate bar you had may be the cause of that throbbing headache you have. According to a study, chocolate is among the most popular food triggers reported by patients with migraines. It contains all the compounds that are likely to trigger including caffeine, beta-phenylethylamine, and, theobromine, all of which cause blood vessels to constrict and trigger a headache. 

Wine nights sound great until you wake up with a pounding head. If you're prone to migraines, it’s best to skip the red wine, as it can easily trigger a headache episode. A recent studysuggests that a flavonol in red wine called quercetin — found in grapes and other fruits — may be responsible for triggering headaches. Quercetin interferes with the body's ability to break down alcohol by blocking the enzyme that metabolizes it. This results in the buildup of acetaldehyde, a toxin that can cause headaches. 

Cured meats, like your hot dogs and bacon, owe their flavor and color to preservatives like nitrates and nitrites. These can dilate blood vessels, triggering headaches, especially for those prone to migraines. 

Foods like kimchi, sauerkraut, and — you guessed it — pickles can trigger headaches. If it’s fermented or pickled, it’s likely high in tyramine which can trigger migraine attacks in those who are more sensitive. 

"Brain freeze" feels like the inevitable price we pay for indulging in the cold treat we all love. While scientists haven’t fully figured out the exact cause, technically this conditions it's known as a "cold stimulus" headache. The current thinking is that it’s linked to the rapid cooling of the palate, which triggers temperature-sensitive nerves and causes blood vessels in the roof of your mouth to react, sending a wave of pain to other areas of your head.  

Citrus fruits, like oranges, lemons, and grapefruits, are refreshing and rich in vitamin C, but they can also be sneaky culprits for a sour headache in some people. The tangy treats contain high levels of histamine, a chemical which may play a major role in triggering migraines or influence their severity in people who are sensitive to it.

Artificial sweeteners, like aspartame and sucralose, work for a smart guilt-free sweet fix, but sadly they can come with some less-than-sweet side effects. For some people, especially migraine sufferers, prolonged use of these sugar substitutes can trigger headaches, especially migraines. While the science behind the link of sweeteners and migraine is still muddy, the theory is they affect the serotonin and dopamine level in your brain. Some migraine medicationswork by increasing dopamine levels, which can help ease migraine symptoms. On the flip side, consuming aspartame may cause dopamine levels to dip, potentially leading to a nasty headache or full-blown migraine.  

That Chinese takeout might come with a side of headache, thanks to that signature umami kick by the MSG (monosodium glutamate). Studies show that the common flavor enhancer in Asian cuisine, as well as other cuisines and processed foods, MSG comes with a number of side effects. While there have been some studies that have shown some people have sensitivities to MSG, including symptoms such as headaches and migraine attacks, many of the associations with Chinese food have been debunked and are not necessarily connected to a specific cusine. 

Yes, your cup of Joe is the holy grail of your morning routine, but if you’re struggling with migraines, it might be your worst enemy. While a little caffeine can actually help with headaches, too much or sudden withdrawal can flip the script, leaving you with a pounding migraine. It's a fine line between relief and regret, so if you're prone to migraines, keep an eye on how much coffee you're downing — or you might pay for it later.

The synthetic food dye found in everything from your M&Ms to Cherry Coca-Cola is generally safe to eat and doesn’t cause major harm. However, it’s been linked to some health issues like allergies and migraines. For those prone to migraines, Red Dye 40 might be a trigger, as it can mess with neurotransmitters or trigger an allergic reaction, both of which can lead to headache pain. 

Bananas, the potassium-rich fruit we all love, can actually be a sneaky headache trigger when they’re ripe. Bananas contain tyrosine — an amino acid that your body uses to produce important chemicals like dopamine, adrenaline, and norepinephrine. As bananas soften and get riper this compound turns into tyramine which can set off migraines for some people. So if you love bananas but are prone to migraines, stick to less ripe ones. 

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