Before you reach for another painkiller, check your plate or your pantry. A surprising number of everyday foods are linked to headaches and even migraines. From salty snacks to “healthy” favorites, here are 11 of them to watch out for.
11. Spinach
Think you’re making the perfect choice for your lunchtime salad? Well, that vibrant bed of spinach could be the secret saboteur behind your afternoon headaches. While rich in vitamins, spinach is also a histamine-releasing food. For those sensitive to histamine, this leafy green can trigger an inflammatory response that leads to a headache. Try swapping it for another veggie and see if there’s difference.
10. Candy
Those colorful candies could be delivering more than just sugar rush. Recent studies found a link between artificial food colors and headaches. The culprit? Synthetic dyes like Red No. 3 found in many candies. These artificial dyes can trigger neurological reactions in sensitive individuals, which can lead to migraines.
9. Avocado Toast
That’s right, the creamy darling of your brunch could be a cause of headaches. Avocados are naturally high in histamine, a compound, which you know, can trigger inflammatory responses and headaches in sensitive individuals. As avocado consumption has increased, so has anecdotal evidence linking this fruit to migraines.
8. Whole Milk
Another brunch staple is on the list, and this time it’s whole milk. A recent study from April 2025 revealed a surprising link between milk type and migraine risk. Individuals who regularly consume whole milk have a 23-27% higher chance of experiencing migraines compared to those who drink skim milk. The culprit seems to be the higher saturated fat content in whole milk, which promotes inflammatory processes.
7. Orange Juice
Although they look harmless, citrus fruits like orange and grapefruit are also potent histamine-releasing foods, as per studies. While they don’t contain high histamine levels, they can trigger your body to release stored histamine, leading to inflammatory responses that could result in painful headaches.
6. Gourmet Cheese Platter
The culprit here isn’t the cheese itself, but tyramine. It’s a compound found in aged cheeses like cheddar, parmesan, and blue cheese. Tyramine triggers norepinephrine release, which can cause blood pressure increases and pounding headaches. You don’t have to give up cheese entirely, though. Mozzarella and ricotta are among those that are low in tyramine.
5. Chocolate
Yup, chocolate has a dark side, and the reasons why it triggers headaches are complex. Chocolate contains caffeine and phenylethylamine, which both of which can affect brain blood flow. But here’s the plot twist: some scientists believe chocolate cravings is a pre-migraine symptom. So while you might blame chocolate for your pain, your body could have been gearing up for a migraine and the craving was a warning sign.
4. Deli Sandwich
That deli sandwich is convenient, but it could be setting you up for pain later. The processed meat in it often contains preservatives called nitrates and nitrites. These compounds are known for triggering headaches, often within minutes to hours of consumption. For sensitive individuals, even small amounts can trigger migraines.
3. Diet Soda
Think twice before grabbing a diet soda. Sugar-free fixes like this may contain aspartame, an artificial sweetener linked to headaches. When you consume aspartame, your body metabolizes it into compounds that are problematic for the brain. For sensitive individuals, even small amounts can trigger headaches or migraines.
2. Coffee
Coffee is an essential fuel that gets us through the day. But what if it’s also a source of headaches? It’s cruel, and it’s true for some people. For 14.5% of migraine sufferers who are sensitive, caffeine can be a trigger. Then there’s withdrawal. If you’re a regular coffee drinker and delay or skip a cup, you can experience withdrawal headaches just as painful as migraines.
1. Skipping Meals
The most common headache trigger isn’t a food at all. It’s a habit. The simple act of skipping a meal or eating at irregular times could set yourself up for a headache. The science is clear on this one. When you go too long without eating, blood sugar levels drop, causing neurological events that lead to headaches.