Whether you suffer from the occasional tension headache or debilitating migraines, food might be playing a bigger role than you think. Certain items in our diet have been consistently linked to triggering headaches, especially in those who are prone to migraines. In this post, we’ll explore 5 common culprits and suggest some alternative options.

1. Aged or cured cheese

Cheese is a staple in many diets, but for some people, aged cheeses can trigger migraines. This is caused by tyramine, a naturally occurring compound that forms as proteins break down during the ageing process.

What types of cheese should you avoid?

• Cheddar
• Stilton
• Brie
• Camembert
• Parmesan
• Blue cheese varieties

Try this instead:

If you notice cheese may be a trigger, try alternatives like:

• Cream cheese (low tyramine)
• Cottage cheese
• Plant-based cheese substitutes

2. Chocolate

Chocolate is one of the most commonly reported food related migraine triggers. However, there’s debate around whether it causes migraines, or if cravings for it signal the early stages of one. Chocolate contains both phenylethylamine and caffeine, which may influence blood vessels and brain chemistry, possibly triggering headaches. The National Migraine Centre notes that whilst chocolate is often cited by sufferers, studies show the link isn’t always clear cut. It could be part of a broader trigger pattern, including hormonal changes or stress.

Try this instead:

If you suspect chocolate is a trigger:

• Limit intake during high risk times (e.g menstruation, high stress)
• Try white chocolate or carob alternatives, which may have different effects
• Keep a food diary to track any patterns

3. Citrus fruits

Citrus fruits, whilst rich in vitamin C, can be a hidden trigger for some migraine sufferers. They contain octopamine, a compound related to tyramine, as well as natural acids that might affect sensitive individuals.

Common citrus fruits to monitor:

• Oranges
• Lemons
• Limes
• Grapefruit

Try this instead:

• Berries, apples, and bananas are generally safe
• Use vinegar or herbs for flavour instead of lemon/lime juice in cooking

4. Caffeine

Caffeine presents a complex relationship with headaches. In small amounts, it may provide relief by constricting blood vessels; however, both excessive consumption and abrupt withdrawal are well documented triggers for migraines.

What contains caffeine?

• Coffee
• Tea
• Cola and soft drinks
• Energy drinks
• Some over-the-counter medications (like cold & flu remedies)

Try to cap caffeine at 100-200 mg per day and avoid abrupt changes in consumption.

5. Processed or cured meats

Processed meats often contain nitrates and tyramine – all of which can dilate blood vessels and trigger headaches. These compounds are used in curing and preserving meats and can cause what some call ‘hot dog headaches‘.

Foods to watch:

• Salami
• Bacon
• Sausages
• Ham
• Pepperoni
• Hot dogs

Try this instead:

• Fresh, unprocessed meats
• Plant based or nitrate-free deli alternatives

Headache & Migraine Services at The Medical Hub

At The Medical Hub, we understand how debilitating conditions like headaches and migraines can be – and we’re here to help.

Our dedicated team of healthcare professionals provides tailored treatment plans designed to reduce the frequency and severity of headaches and migraines. During your consultation, we’ll take the time to understand your symptoms, lifestyle, and medical history to identify the most effective course of treatment.

Our services include:

• Initial Medical Consultation – £100
• Follow Up Consultation – £75
• Botulinum Treatment for Migraines – £400

Treatment options may include botulinum toxin injections (commonly used for chronic migraine relief) and anti-CGRP therapies, depending on clinical assessment.

📞 Call us on 0151 722 1944 to book your appointment or speak to a member of our team today.