20 Foods That are Worsening Your Headache

Headaches are among the most common yet troublesome health issues, affecting over 50% of the global adult population. A 2020 report revealed that between half and three-quarters of adults aged 18-65 worldwide have experienced a headache, highlighting its widespread prevalence.

There are numerous causes behind headaches. Factors such as underlying health conditions, lifestyle choices, and dietary habits can trigger the throbbing pain that often makes you want to retreat to a dark, quiet space for relief.

Before delving into the topic of headache-causing foods, it's important to note a key fact: there is no single, universal trigger for headaches. However, certain common factors may contribute to or exacerbate headaches in some individuals.

The most frequently experienced types of headaches include tension headaches, cluster headaches, sinus headaches, and migraines. In this discussion, we’ll explore some of the common foods that might lead to headaches.

# Caffeine

Both excessive and insufficient caffeine intake can lead to headaches. While excessive consumption may trigger migraines in some individuals, moderate and occasional use can offer headache relief. Common sources of caffeine include coffee, tea, and chocolate.

# Artificial Sweeteners

Artificial sweeteners such as saccharin, acesulfame, aspartame, neotame, and sucralose are added to foods and beverages to enhance sweetness. Processed items like breakfast cereals, canned vegetables, snacks, and sugar-free products often contain these sweeteners. Aspartame, commonly found in diet sodas and sugar-free ice creams, is particularly known to trigger headaches. Opt for natural alternatives like honey, maple syrup, or stevia.

# Alcohol

Alcohol, particularly red wine and beer, is a common headache trigger for migraine sufferers. Excessive consumption can cause dehydration and increase blood flow to the brain, both of which can result in headaches.

# Chocolate

Chocolate, especially varieties with low cocoa content, may trigger migraines in some people due to the presence of tyramine, beta-phenylethylamine, and caffeine. Studies suggest chocolate is the second most common migraine trigger after alcohol.

# Aged Cheese

Aged cheeses like feta, parmesan, and blue cheese contain high levels of tyramine, a compound formed during protein breakdown. The longer the cheese ages, the more tyramine it contains, increasing its potential to trigger headaches.

# Foods Containing MSG

Monosodium glutamate (MSG), a common food additive found in soy sauce, processed meats, and miso, may cause severe headaches in 10-15% of migraine sufferers, even when consumed in small amounts.

# Processed Meats

Nitrates in processed meats like hot dogs, bacon, and sausages can dilate brain blood vessels, potentially causing severe headaches. If you frequently experience headaches, it’s best to limit processed meat consumption.

# Frozen Foods

Frozen foods, including ice cream and yogurt, can cause sharp, stabbing headaches, especially when consumed quickly after exercise or in overheated conditions.

# Salty Foods

Salty snacks like chips, pasta sauce, and instant noodles often contain preservatives that may increase blood pressure and trigger headaches in some individuals.

# Pickled and Fermented Foods

Pickled or fermented items such as kimchi and kombucha can be high in tyramine and histamine, compounds known to cause headaches in some people.

# Peanuts and Other Nuts

Tyramine in peanuts and peanut-based products, as well as in other nuts, can trigger migraines in certain individuals.

# Beans

Certain beans, such as lima, navy, and pinto beans, contain tyramine, which may lead to headaches in sensitive individuals.

# Wheat

Pesticides like glyphosate, often used on wheat, may adversely affect the gut and brain, leading to headaches. Alternatives like spelt and quinoa can be better options.

# Eggs

Although nutritious, excessive consumption of eggs can trigger an immune response, leading to inflammation and headaches. To minimize this, reduce egg intake and avoid oxidizing the yolk during cooking.

# Citrus Fruits

Oranges and other citrus fruits, due to their tyramine content, can be migraine triggers. Freshly squeezed juice is preferable, as the chemical concentration increases over time.

# Overripe Bananas and Avocados

While ripe bananas may help relieve headaches, overripe bananas and avocados contain high levels of tyramine, which can act as a trigger.

# Dried Fruits

Dried fruits like figs, raisins, and dates have increased tyramine levels due to the drying and aging process, which can lead to headaches. Fresh fruits are a safer alternative.

# Raw Garlic

Raw garlic can stimulate the trigeminal nerve, potentially causing the release of neuropeptides and triggering headaches, though the effect is often delayed.

# Yeast Products

Foods like doughnuts, cakes, and breads containing yeast can cause headaches, especially when combined with wheat or dairy. They may also promote the growth of candida, disrupting gut bacteria and triggering headaches.

# Soy Products

Soy-based foods like soy milk, edamame, and tempeh can alter hormonal functions, particularly estrogen, and may contribute to frequent headaches. Reducing soy intake can help manage symptoms.