المصدر 24 - Migraines aren’t just “bad headaches.” They’re intense, throbbing episodes that can last for hours — or even days — and often come with nausea, dizziness, and sensitivity to light and sound.

While stress, hormones, and lack of sleep can all trigger migraines, your diet plays a surprisingly big role too.

Certain foods can set off chemical changes in the brain that narrow blood vessels, alter serotonin levels, and ignite inflammation — all of which can trigger migraine attacks.

If you frequently suffer from migraines, paying attention to your plate could be just as important as taking medication.

Here are five common foods that science says can make migraines worse — and what to eat instead.

1. Aged Cheese

Cheese may seem harmless, but for migraine sufferers, it can be a hidden trigger.

Why it’s a problem:

Aged cheeses like cheddar, blue cheese, Parmesan, and Swiss contain tyramine, a natural compound formed as proteins break down over time.

Tyramine affects blood vessel dilation and can disrupt neurotransmitter balance in the brain — two key factors in migraines.

Science says:

A study published in The Journal of Neurology found that tyramine-sensitive individuals were significantly more likely to experience migraines after consuming aged or fermented foods.

Pro tip:

Stick to fresh cheeses like mozzarella, ricotta, or cottage cheese, which contain minimal tyramine.

2. Processed Meats

Hot dogs, sausages, and deli meats are loaded with preservatives like nitrates and nitrites, which can trigger headaches.

Why it’s a problem:

These additives help preserve color and flavor but cause blood vessels in the brain to expand and contract — a known migraine trigger.

Science says:

The American Journal of Epidemiology notes a direct link between frequent processed meat consumption and increased migraine incidence in sensitive individuals.

Pro tip:

Choose fresh, unprocessed meats or nitrate-free alternatives. Look for labels that say “no added nitrates or nitrites.”

3. Caffeine (Too Much or Too Little)

Caffeine is a tricky one — it can both relieve and cause migraines, depending on how much you consume.

Why it’s a problem:

Small amounts of caffeine can constrict blood vessels and ease pain, which is why it’s in many headache medications.

But too much caffeine, or sudden withdrawal after regular consumption, can have the opposite effect — triggering rebound headaches.

Science says:

A Harvard School of Public Health study found that consuming more than 200 mg of caffeine per day (around two cups of coffee) increased the likelihood of migraines in sensitive individuals.

Pro tip:

Keep caffeine intake consistent — don’t overdo it or quit abruptly.

Try green tea for a gentle energy boost without the caffeine crash.

4. Artificial Sweeteners (Especially Aspartame)

If you’re trying to cut sugar by switching to “diet” drinks or low-calorie foods, you might be trading one problem for another.

Why it’s a problem:

Artificial sweeteners like aspartame and sucralose can interfere with neurotransmitters in the brain and may cause changes in serotonin — a key player in migraine regulation.

Science says:

According to a study in Headache: The Journal of Head and Face Pain, aspartame was linked to a significant increase in migraine frequency among chronic sufferers.

Pro tip:

Avoid diet sodas and artificial sweeteners. Use natural alternatives like stevia or raw honey in moderation.

5. Alcohol (Especially Red Wine)

For many migraine sufferers, alcohol is the ultimate trigger — and red wine tops the list.

Why it’s a problem:

Red wine contains histamine and tannins, which can dilate blood vessels and release inflammatory compounds that intensify headaches.

Alcohol also dehydrates the body and lowers serotonin, compounding the effects.

Science says:

A European Journal of Neurology survey found that up to one-third of migraine patients identified red wine as a consistent trigger.

Pro tip:

If you enjoy social drinking, stick to clear spirits (like vodka or gin) in small amounts and drink plenty of water alongside.

Bonus: Chocolate — A Love-Hate Relationship

Chocolate contains both caffeine and tyramine, making it a double-edged sword for migraine sufferers.

While some can tolerate small amounts, others find it’s an instant trigger.

Pro tip:

Keep a food diary — note what you eat and when migraines occur. Over time, you’ll spot patterns and learn which foods to avoid or limit.