Avoid These Top 10 Foods That Trigger Headaches in 2024

A healthy diet resolution in the New Year may include eating more fruits, nuts, and fermented foods like kombucha. But you may want to rethink what you eat if you are one of the millions of Americans who suffer from migraines, according to new research. 

Diet and Headaches: What’s The Link?

Many foods that benefit our bodies contain natural or added compounds that can cause painful headaches, 

Some contain histamine, phenylethylamine, and tyramine, which are established headache triggers. Monosodium glutamate (commonly referred to as MSG) has garnered much controversy, not just as a headache trigger, but also as a cause of many ailments such as indigestion, palpitations, chest pain/tightness, flushing, and dizziness.

Besides Chinese food, MSG is found in some processed foods, and snacks, and is used as a flavor enhancer. My December 2023 article explores previous studies dating back to 1968 when Dr. Ho Man Kwok published symptoms occurring after the consumption of American-made Chinese food that he dubbed Chinese Restaurant Syndrome. Since then, there has been confusion over which foods contain MSG and if there is any correlation. 

While several MSG studies show a statistically significant increase in headaches when compared to placebo, the evidence is still mixed, and further research is needed. For individuals who are worried that MSG could be a trigger for them, an elimination diet might serve as an effective diagnostic method.

Eating For Your Headaches

An elimination diet involves the exclusion of a suspected dietary component for 4–6 weeks to analyze how it affects an individual’s symptoms. If there’s no noticeable improvement in headache symptoms after the removal of MSG, then it is likely that MSG is not a contributing factor to their headaches. It is paramount for the individual to ensure that their diet is free of MSG, as there might be various foods and/or additives containing it that they are unaware of.

It is a common misnomer that Chinese and other Asian cuisines are the most common sources of MSG. Many fast-food and chain restaurants frequently contain MSG in their dishes. MSG use in the USA is widespread and often found in frozen vegetables, condiments, breakfast cereals, spices such as Sazón, a popular seasoning used in Hispanic dishes, and even baby food.

To follow a migraine-free diet, I recommend avoiding these 10 foods:

1. Caffeine – coffee, tea, chocolate, and certain soft drinks 
2. Alcoholic beverages, particularly red wine, beer, and spirits 
3. Dairy products – milk, yogurt, ice cream, and aged cheeses (blue cheese, cheddar, feta, and Parmesan) 
4. Nitrates found in processed meats like hot dogs, sausages, and deli meats 
5. Citrus fruits – oranges, lemons, limes, and grapefruits 
6. Artificial sweeteners – aspartame and sucrose, often found in diet sodas, fast food and baked goods
7. Tyramine-rich foods – aged meats, smoked fish, fermented foods (sauerkraut, pickles, kimchi, and kombucha), and certain beans 
8. Onions or foods cooked with onions, green onions, and shallots 
9. Nuts and legumes – peanuts, walnuts, almonds, and cashews 
10. Gluten – breads, baked goods, cereals, barley, and rye

Lifestyle changes may also be beneficial for controlling migraines, including proper sleep, regular exercise, and managing other migraine triggers such as stress and allergies.

Takeaway

While much about migraines remains unknown, new medications and individualized treatment plans have reduced the number of headaches for many patients. I encourage everyone to work with their healthcare providers to find a solution that works for them.

As a life-long headache sufferer, I am committed to helping others break free of pain. 

Who is the author?

Fred Cohen, MD

Fred Cohen, MD, is one of the few headache specialists in the U.S. trained in both Internal Medicine and Headache Medicine. Based in New York, NY, the world-renowned Headache Specialist is an Assistant Professor of Medicine and Neurology at the Icahn School of Medicine at Mount Sinai. 

Dr. Cohen is the Assistant Editor of Headache: The Journal of Head and Face Pain and Current Pain and Headache Reports. His research and expertise have made him a highly sought-after presenter at headache conferences around the world. For more information, visit Dr. Cohen’s website and follow him on X (formerly known as Twitter), Instagram, and TikTok.

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