For the millions who suffer from headaches, many factors can trigger the onset. Some triggers like bright lights and loud noises may seem out of our control, but one often underestimated yet influential aspect that we can take control of is our diet. With a better understanding of how our food choices and eating habits affect headaches, we can take conscious steps to improve our health and quality of life. 

Can diet cause headaches?

Dietary habits, as well as specific foods, can contribute to headaches. Fasting and dehydration may cause headaches for some. When you fast, especially for extended periods, your blood sugar levels can drop significantly. This drop in blood sugar (hypoglycemia) can lead to headaches. Dehydration, in addition to intermittent fasting, can lead to imbalances in electrolytes, such as sodium, potassium, and magnesium, which can result in headaches. Gradually transition into fasting and always consult with your physician before starting a fasting program. Be sure to maintain proper hydration and nutrition during your eating windows and include a good source of protein with your meals to keep you satiated longer. 

Introducing cannabinoids like CBD into one's diet as a preventive measure for headaches is an area of growing interest as emerging research suggests that an endocannabinoid deficiency may contribute to the onset of headaches, especially migraines. Incorporating CBD oil into your diet may affect your body’s endocannabinoid system and regulate pain perception, potentially addressing the root causes of headaches. The effects of cannabinoids can vary widely from person to person, so it is important to consult a healthcare professional with this approach.

What foods trigger headaches?

Caffeine

Caffeine is a double edged sword when it comes to headaches with the potential to both alleviate or bring on the pain. When we enjoy a cup of coffee, for example, the caffeine within causes blood vessels to constrict. This can provide relief, especially for tension headaches, which is why caffeine is often an ingredient in over-the-counter pain relievers. However, the situation changes when caffeine is consumed excessively or when an individual who consumes caffeine regularly stops suddenly. Cutting out caffeine abruptly can lead to caffeine withdrawal headaches, characterized by throbbing head pain, irritability, and fatigue. It is important to consume coffee, tea, colas, and chocolate mindfully and limit caffeine to less than 300 mg/day to balance its potential benefits and drawbacks. Sensitivity to caffeine varies significantly among individuals, and for some, it is best to avoid caffeine completely. 

Alcohol

Alcohol has the opposite effect on blood vessels, causing them to dilate rather than restrict. When alcohol is consumed, it triggers the release of neurotransmitters like serotonin and norepinephrine, prompting the widening of blood vessels in the brain. The increase in blood flow, combined with the brain's sensitivity to vascular changes, can contribute to the throbbing pain of a headache. Alcohol's dehydrating effects further compound the problem, making it a multifaceted headache trigger that requires careful consideration for those susceptible to these alcohol-induced headaches.

Some experts attribute these headaches to impurities in alcohol or by-products produced by your body as it metabolizes alcohol. Sulfites, frequently used as preservatives, can lead to headaches, with a higher sulfite content in certain alcoholic beverages heightening the risk. Red wine, beer, whiskey, Scotch, and champagne are the most commonly identified headache triggers. 

Tyramine 

Tyramine, a naturally occurring compound found in certain foods, has been linked to headaches, particularly migraines. It's a naturally occurring compound formed from the breakdown of protein as foods age, and the longer high-protein foods age, the greater the tyramine content. Like caffeine and alcohol, tyramine is known to trigger headaches through its effect on blood vessels. For individuals who are sensitive to tyramine or those taking monoamine oxidase inhibitor (MAOI) medications, avoiding tyramine-rich foods such as aged cheeses (blue cheese, cheddar, Parmesan, and Gorgonzola), processed meats, red wine, and certain alcoholic beverages is recommended. A low tyramine diet, like the one recommended by The National Headache Foundation may help to reduce the frequency and severity of headaches.

Nitrates and Nitrites

Nitrates and nitrites are chemical compounds commonly used as additives in food preservation, particularly cured and processed meats like hot dogs, ham, sausages, bacon, pepperoni, and deli-style meats. While nitrates and nitrites help prevent the growth of harmful bacteria and maintain the meat's color and flavor, they can dilate blood vessels, causing headaches in some people. Individuals susceptible to such headaches may find it beneficial to restrict their consumption of foods high in these compounds as a preventive measure against headache onset.

Monosodium Glutamate

Monosodium glutamate (MSG), a flavor enhancer used in many processed and restaurant foods, has been linked to headaches in some individuals. The exact reason MSG can trigger headaches is not entirely understood, but several theories exist. One possibility is that MSG, which is rich in the amino acid glutamate, may overstimulate certain receptors in the brain, leading to a cascade of neurological events that can result in headaches. Additionally, some individuals may be sensitive to MSG due to a phenomenon known as the "Chinese Restaurant Syndrome," characterized by symptoms such as headache, sweating, and chest pain, although this is relatively rare. MSG-induced headaches are typically described as a dull, throbbing pain that can be accompanied by other symptoms like neck pain and numbness. 

For those sensitive to MSG, it is best to avoid foods like soy sauce, canned soups and broths, instant noodles, and packaged snacks like chips, crackers, and popcorn. Read food labels carefully and restrict foods with ingredients like “hydrolyzed fat," “hydrolyzed protein,” or “all natural preservatives,” since these terms are used synonymously with MSG. 

Aspartame

Aspartame, a low-calorie artificial sweetener commonly found in diet sodas and sugar-free products, has been associated with headaches in some people. Those who suspect a connection between aspartame and their pain may choose to limit or eliminate aspartame-containing products from their diet. Check the ingredients lists on food items that claim to be “sugar-free” or “low calorie.”

Specific Food Triggers

Headaches can be triggered by some of the most common foods, and sensitivities can vary greatly from person to person. Identifying headache triggers related to specific foods can be challenging since it can take anywhere from a half hour to 72 hours for symptoms to manifest. Keeping a food diary and tracking headaches can help identify specific dietary triggers for those who experience diet-related headaches.  

Start with a conservative elimination diet that excludes foods in the list below.  Then introduce one new food every three days to determine any patterns or changes in headache symptoms. Though not an exhaustive list, the following foods have been identified as triggers by some individuals who suffer from headaches. 

Foods high in Tyramine

Peanuts

Peanut butter

Almonds

Pecans

Walnuts

Seeds 

Smoked or dried fish

Sourdough bread

Baked yeast goods

Brewer’s yeast

Avocados

Ripe Bananas

Citrus Fruits

Papaya

Red Plums

Kiwi

Pineapple

Figs

Raisins

Dates

Sour Cream

Buttermilk

Yogurt

Food high in Nitrates

Bacon

Hot Dogs

Sausages

Deli Meats

Ham

Corned Beef

Salami 

Roast Beef

Smoked Salmon

Spam

Foods high in Glutamate

Pizza

Tomato-based products

Potato Chips

Canned soups

Stocks

Gravy mixes 

Meat extracts

Bouillon seasoning

Pickles

Olives

Sauerkraut

Seaweed snacks

Soybean paste

Fish sauce

Worcestershire sauce

It's important to note that the impact of diet on headaches varies from person to person. What triggers headaches in one individual may not affect another. Seeking guidance from a healthcare professional or a registered dietitian can also be beneficial in managing dietary factors that contribute to headaches.

Disclaimer

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Do not take any medications to which you have an allergy. Take medications only as directed by your doctor. If you think you may have a medical emergency, call your doctor or 911 immediately.