Migraines affect around one in seven people in the UK, and for many, certain foods can play a role in triggering attacks. While food is rarely the sole cause of a migraine, it can be a contributing factor alongside stress, sleep changes, and hormonal shifts. Understanding which foods are commonly reported as triggers — and how to identify your own — can be a valuable part of managing the condition.
The exact mechanism by which food triggers migraines is not fully understood, but research points to several compounds found naturally in foods or added during processing:
An amino acid found in aged and fermented foods. It affects blood vessel tone and serotonin levels, both of which are involved in migraine pathways.
Found in fermented foods, aged cheeses, and alcohol. Some migraine sufferers have reduced ability to break down histamine, leading to a build-up.
Used as preservatives in processed meats (E250, E251). They cause blood vessels to dilate, which can trigger migraines in susceptible people.
A flavour enhancer found in many processed foods, takeaways, and snacks. Some people report migraines within hours of consuming MSG-containing foods.
The Migraine Trust emphasises that food triggers vary enormously between individuals. A food that causes a migraine in one person may be perfectly fine for another. This is why blanket food avoidance lists are less helpful than personal tracking.
The following table lists the foods most frequently associated with migraines, based on research from the NHS, The Migraine Trust, and NICE headache guidelines.
| Food/Drink | Triggering Compound | Evidence Strength | Typical Delay |
|---|---|---|---|
| Aged cheese (Cheddar, Stilton, Parmesan) | Tyramine | Strong | 1–12 hours |
| Red wine | Tyramine, histamine, sulphites | Strong | 30 min–3 hours |
| Chocolate | Phenylethylamine, caffeine | Moderate | 1–24 hours |
| Processed meats (bacon, salami, ham) | Nitrates (E250/E251) | Moderate | 1–8 hours |
| Caffeine (excess or withdrawal) | Caffeine | Strong | 12–24 hours (withdrawal) |
| MSG-containing foods | Monosodium glutamate (E621) | Moderate | 20 min–2 hours |
| Citrus fruits | Octopamine, synephrine | Weak–moderate | Hours to 24 hours |
| Beer & spirits | Histamine, congeners | Moderate | 30 min–12 hours |
| Aspartame-sweetened drinks | Aspartame (E951) | Weak–moderate | Hours to 24 hours |
| Fermented foods (soy sauce, miso) | Tyramine, histamine | Moderate | 1–12 hours |
Tyramine is one of the best-studied migraine triggers. It forms naturally when proteins break down, which is why it accumulates in aged, fermented, and stored foods. Tyramine causes the release of noradrenaline, which can affect blood vessel tone in the brain.
Histamine is well known for its role in allergic reactions, but it also plays a part in migraine pathways. Some research suggests that people who experience frequent migraines may have lower levels of diamine oxidase (DAO), the enzyme responsible for breaking down histamine in the gut.
Foods high in histamine overlap significantly with tyramine-rich foods: aged cheeses, fermented foods, tinned fish, and alcoholic drinks. If you notice migraines after consuming several of these together, it may be worth discussing histamine intolerance with your GP.
Several food additives have been associated with migraines in clinical and patient-reported studies:
Caffeine has a uniquely complex relationship with migraines. In small amounts, it can actually help relieve migraine pain by constricting blood vessels — which is why caffeine is included in some over-the-counter migraine medications like Anadin Extra.
However, caffeine becomes problematic in two ways:
The NHS suggests keeping your caffeine intake consistent rather than fluctuating. If you want to reduce caffeine, do so gradually over 1 to 2 weeks rather than stopping abruptly.
Alcohol is one of the most commonly reported migraine triggers. Red wine is frequently singled out, likely due to its combination of tyramine, histamine, and sulphites. However, any alcoholic drink can trigger a migraine through dehydration and its direct effects on blood vessels.
Interestingly, the amount consumed often matters less than the type of drink and individual sensitivity. Some people find that even a small glass of red wine triggers a migraine, whilst others can drink larger amounts of different beverages without issues.
It is worth noting that not eating is one of the most commonly reported migraine triggers of all. The Migraine Trust highlights that irregular eating patterns and going too long between meals can trigger migraines, likely through blood sugar fluctuations.
Practical steps include eating regular meals (including breakfast), keeping healthy snacks available, and not going more than 4 to 5 hours without eating during the day. This is separate from food-specific triggers but equally important.
Because migraine triggers are so personal, the most effective approach is keeping a detailed food and symptom diary. The Migraine Trust recommends tracking the following:
Track consistently for at least 8 to 12 weeks, as migraine patterns can be cyclical. A migraine food diary app makes this significantly easier than pen and paper, and can help you identify patterns you might otherwise miss.
Seek medical advice urgently if you experience:
Call 999 if you have a sudden severe headache with a stiff neck, vision problems, or confusion. These symptoms require immediate medical assessment.
NutraSafe helps you log meals, drinks, and symptoms together — making it easier to spot food patterns and share meaningful data with your GP.
Download Free on the App StoreThe most commonly reported migraine food triggers include aged cheese, chocolate, alcohol (especially red wine), caffeine, processed meats containing nitrates, and foods with MSG (E621). However, triggers are highly individual — what affects one person may not affect another. The Migraine Trust recommends keeping a food diary to identify your personal triggers.
Food-triggered migraines can begin anywhere from 20 minutes to 24 hours after eating the trigger food. Tyramine-rich foods like aged cheese tend to trigger migraines within a few hours, while other triggers may take longer. This variation makes a food diary essential for identifying patterns.
Caffeine has a complex relationship with migraines. Small amounts can actually help relieve migraine pain — which is why it is included in some migraine medications. However, too much caffeine, or sudden caffeine withdrawal, can trigger migraines. The NHS suggests keeping caffeine intake consistent rather than fluctuating between high and low amounts.
Yes, skipping meals is one of the most commonly reported migraine triggers. The Migraine Trust notes that going too long without eating can cause blood sugar levels to drop, which may trigger a migraine in susceptible individuals. Eating regular meals and keeping healthy snacks to hand can help prevent this.
There is no single ‘migraine diet’ that works for everyone. Rather than following a restrictive diet, the NHS and The Migraine Trust recommend identifying your personal triggers through a food diary. If you suspect food is contributing to your migraines, speak to your GP who can refer you to a specialist if needed.
Last updated: February 2026