Key takeaways
- When shopping for migraine-friendly foods, be aware that aged, fermented, and processed foods can contain byproducts that may trigger symptoms.
- Try to make it a habit to check product labels carefully for possible triggers like monosodium glutamate (MSG).
- Before cutting out foods, try keeping a symptom diary to narrow down the list of possible food triggers. If you need help adjusting your diet, consult a doctor or registered dietitian.
Keep in mind that many factors can trigger a migraine episode, and what is a trigger for one person may not be a trigger for another.
Be careful not to cut out too many foods at once; this could increase your risk of nutritional deficiencies. Pick one or two foods or ingredients to eliminate at a time.
It might be helpful to limit or avoid fruits and vegetables containing tyramine, a compound that
The National Headache Foundation notes that tyramine content is typically higher in foods that are fermented, aged, or not fresh. Dried fruits may also contain tyramine. Therefore, it may help to focus on fresh foods whenever possible.
Fresh produce also contains a variety of nutrients and compounds that may help lower inflammation and manage any nutritional deficiencies that may contribute to migraine.
The following table lays out some foods to try including or limiting from the produce section.
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Remember that these lists aren’t comprehensive and that these are just general guidelines — these foods may not be relevant to your specific health situation. When in doubt, it’s best to talk with a doctor or registered dietitian to find the best way to adjust your diet.
When browsing the deli section, it can help to be aware of foods containing certain ingredients that could be possible migraine triggers, including:
- Nitrates: Nitrates are common preservatives found in many foods, including deli products like salami and cured meats. The body converts nitrates into nitric oxide, which a 2025 research review suggests may play a role in triggering and prolonging migraine episodes.
- Tyramine: Similar to fruits and vegetables, foods in the deli section that have been aged or fermented may be higher in tyramine. These include some types of pork, other processed meats like sausages, and smoked fish.
- Monosodium glutamate: Monosodium glutamate (MSG) is an additive often found in processed meats and other foods. A
2023 research review notes that, so far, the results of studies have been inconsistent — MSG may trigger migraine episodes for some people, but potentially only in higher amounts than most people typically consume. Still, it may be worth trying to limit your intake to see if your symptoms improve.
The following table lays out some foods to try including or limiting from the deli section.
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Some organizations, like the Association of Migraine Disorders, recommend limiting fresh baked bread products to help manage migraine. Research into the exact reason is limited, but it’s possible that tyramine produced by the fermentation process in yeast breads may trigger migraine symptoms for some people.
There’s a clearer association with gluten, which is found in most bread products. It may be worth trying gluten-free products for a while to see if your symptoms improve.
According to a 2020 research review, some studies have also found that eating whole grain bread instead of white bread may be helpful.
The following table lays out some foods to try including or limiting from the bakery.
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When shopping for dairy products, be aware of foods and drinks that may be fermented, aged, or made with certain ingredients that may trigger migraine episodes for some people.
The following table lays out some foods to try including or limiting from the dairy section.
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There are a few ingredients in beverages that may trigger migraine episodes:
- Alcohol: Alcohol is often reported as a migraine episode trigger, though the exact link between alcohol and migraine isn’t fully understood. It may help to try cutting it out.
- Tannins: The Association of Migraine Disorders notes that tannins, which are compounds found in many plant foods and beverages, may be migraine triggers.
- Certain sweeteners: Sweeteners like aspartame and saccharin are often added to sodas, particularly diet sodas.
- Caffeine: A 2023 study found that an increase in caffeine intake was associated with an increase in severe headache and migraine, particularly among people who consumed 400 milligrams (mg) or more of caffeine per day. An 8-ounce (oz) cup of coffee may contain anywhere between 95 and 200 mg of caffeine.
- Juices from possible trigger fruits: If you’ve noticed that certain fruits trigger your symptoms, it’s important to check drink labels to determine whether they contain juice from those fruits.
The following table lays out some beverages to try including or limiting from the drinks sections.
| Include | Limit |
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There are a few other things to keep in mind in other grocery store sections.
Pasta and rice
Prepackaged pasta and rice dishes may contain flavorings that have MSG, gluten, or other possible triggers. It may be better to buy plain pasta or rice and add your own flavorings so you can control the ingredients.
Condiments and spices
Some condiments and spices, including meat marinades or spice mixes, contain MSG, gluten, and other flavorings that could trigger migraine episodes. Check the labels carefully and consider making your own condiments at home and buying spices one at a time instead of in a mix.
Frozen foods
Frozen foods, particularly meals or side dishes, may contain gluten or preservatives like MSG and nitrates. In some cases, individual foods like vegetables or fruits can be safer for people with migraine.
Check the product labels carefully for preservatives, and if you’re considering a frozen meal, remember to check for processed foods like sausage as well.
Here are a few other tips to help you make a grocery plan:
- Record your symptoms and possible food triggers: Do this both before and after adjusting your diet. Write down what you eat for a few weeks and record when you have migraine episodes to narrow down possible food triggers. Then, once you’ve adjusted your grocery purchases, continue to record your symptoms and food intake to see if there’s a difference.
- Don’t cut everything out all at once: Doing so could make it very hard to shop and might increase your risk of nutritional deficiencies due to excessive restriction. Instead, make a few small changes at a time, preferably using insights from your symptom journal to identify likely culprits.
- Be patient: Depending on how often you typically experience migraine episodes, it may take a few weeks or more for there to be a noticeable difference. Elimination diets, which involve cutting out one or more foods or ingredients to identify food reactions, often take
4 to 6 weeks to make a difference.
If your symptoms don’t improve, consider talking with a neurologist to identify additional steps you could take. If you’re sure that something in your diet is worsening your migraine episodes, a registered dietitian may also be able to help you identify possible culprits and make adjustments to ensure you’re still getting the nutrition you need.
Many foods and ingredients have been reported as possible migraine episode triggers, but this doesn’t mean you need to cut them all out. Everyone’s experience with migraine is different.
Try keeping a food and symptom diary to narrow down possible triggers, then cut one or two of them out for a few weeks to see if your symptoms improve. If you’re still experiencing symptoms, consider consulting a specialist like a neurologist to figure out the best next steps.