Most headaches people experience are tension-related. For some, exposure to cigarette smoke or strong perfumes can be enough to trigger one. For others, stress and lack of sleep are the main causes. But have you ever considered that your diet might be to blame? If you're someone who frequently suffers from headaches, it's worth taking a closer look at what you're eating. Some foods, when consumed in excess, have been found to trigger headaches in many individuals. Here are some of the most common offenders:
Diet Drinks
Many people who consume diet sodas report symptoms like dizziness, memory issues, and headaches. Nutritionists point to aspartame, the artificial sweetener used in these drinks, as the likely culprit. Their advice? Drink them in moderation.
Ripe Bananas and Avocados
While these fruits are praised for their nutritional value, they’re also high in tyramine—a compound formed when protein breaks down over time. The longer a food sits, especially high-protein foods, the more tyramine it contains. According to Dr. Jennifer Kriegler from the Cleveland Clinic Center for Neurological Restoration, tyramine-rich foods can trigger migraines or general headaches even in people who don’t usually suffer from migraines.
Bread (Gluten)
Wheat-based foods like bread and pasta contain gluten, which can cause digestive issues or trigger headaches in individuals with sensitivity or celiac disease. Nutrition expert Dr. Michael Greger recommends ruling out celiac disease before committing to a gluten-free diet.
Ice Cream
We all enjoy the first few bites of ice cream—until that sudden "brain freeze" hits. This painful jolt occurs when the cold treat touches the roof of your mouth, causing the blood vessels in your head to constrict rapidly. Thankfully, the pain usually fades after a minute or two.
Appetizers and Pickled Foods
Snacks like olives, pickles, mixed nuts, or corn-based products often contain high levels of tyramine, especially when aged or stored for long periods. Nutritionists recommend cutting back on such foods to reduce headache risk.
Chewing Gum
Chewing gum occasionally is harmless, but frequent chewing can strain the jaw muscles and lead to tension headaches. A study found that 19 out of 30 teens who frequently chewed gum experienced chronic headaches that disappeared after they stopped the habit. The same applies to adults.
Aged Cheeses
Cheese tends to taste better as it ages—but it also accumulates more tyramine. Cheddar, feta, and especially Swiss cheese are all rich in tyramine and can trigger migraines or headaches in sensitive individuals.
Alcohol
For some, a glass of wine is a way to unwind. But alcoholic drinks like red wine and beer also contain tyramine. In people taking certain medications—such as antidepressants—tyramine can build up in the body and lead to severe headaches.
Processed Meats
Cold cuts and deli meats are another headache trigger. They often contain both tyramine and nitrates, the latter of which can dilate blood vessels in the brain and cause a throbbing headache on both sides of the head.
Salt
High sodium intake is linked to headaches. Many processed foods—like canned soup, cheese, or preserved vegetables—contain hidden sodium. A recent study found a connection between excess sodium and increased headache frequency, although the exact biological cause is still being studied.
Chocolate
Sorry, chocolate lovers—this one might hurt. Chocolate contains both caffeine and tyramine, a combination that can trigger headaches in some people even as it relaxes others. Everyone’s body reacts differently, but it’s something to watch out for if you get frequent headaches.
If you're prone to headaches, consider keeping a food journal to track what might be triggering them. With a few adjustments to your diet, you might find lasting relief.
