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Nutrition Myths About Migraines

Can chocolate trigger a migraine attack? Do migraine attacks occur more frequently when you drink coffee or red wine? And is there such a thing as a migraine diet? You’ll find all the answers here.

Reading time: 10 minutes

Last updated: February 6, 2024

What you will learn in this article

Does Chocolate Trigger Migraine Attacks?

It’s often reported that chocolate is the most common food trigger for migraines. This is why many doctors advise their migraine patients to avoid eating chocolate. Several studies have investigated this potential link by having participants consume either chocolate or a placebo and then analyzing whether chocolate increased migraine attacks. So far, none of these studies have shown that chocolate is a true migraine trigger.

However, this doesn’t mean migraines never occur after eating chocolate. It’s more likely that chocolate cravings are an early symptom of a migraine rather than the cause. In the days leading up to an attack, the brain requires more energy, and many patients experience intense hunger.

This energy deficit signals the body to consume food quickly, favoring high-calorie, carbohydrate-rich options like chocolate. This craving is more of a warning sign for an impending migraine attack rather than the actual trigger.

A blood-sugar-stabilizing diet can significantly reduce the frequency and intensity of your migraine attacks. With the Ebby digital health app, you can identify which foods and combinations help keep your blood sugar low and stable. This has been shown to reduce migraine days by an average of 44%.

Coffee and Caffeine: A Quick Fix or a Migraine Trigger?

Caffeine is a double-edged sword. On the one hand, it constricts blood vessels, which can relieve headaches. On the other hand, excessive and irregular caffeine consumption can lead to “caffeine rebound” headaches when consumption is abruptly stopped. This occurs because the body’s reaction to caffeine withdrawal leads to blood vessel dilation, which may trigger headaches and other symptoms, such as fatigue, yawning, irritability, difficulty concentrating, mood swings, and gastrointestinal issues.

These caffeine withdrawal symptoms often resemble the early phase of a migraine, which about 30–90% of migraine sufferers experience before an actual attack.

Whether caffeine withdrawal truly triggers migraines or merely mimics symptoms is not yet fully understood. What is clear is that migraine brains thrive on routine. It’s best to consume coffee or caffeinated beverages in moderation and at regular intervals

Do Red Wine and Other Alcoholic Beverages Cause Migraines?

Many people are familiar with the headaches that can follow alcohol consumption, commonly referred to as a hangover. But can alcohol also trigger migraines? Research suggests that migraines caused by alcohol can often be distinguished from a hangover by the faster onset of symptoms.

In a Dutch study of 2,200 migraine patients, 35.6% reported that alcohol triggered their attacks, with red wine being the most commonly identified trigger. Another study compared vodka and red wine, finding that red wine was more likely to trigger migraines. This suggests that substances other than alcohol in red wine, such as histamine, tyramine, and phenylalanine, may contribute to migraine attacks.

While red wine is statistically linked to migraines, the same cannot be said for other alcoholic beverages.

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Can Omega-3 Fatty Acids Help with Migraines?

Omega-3 fatty acids are known for their antioxidant, anti-inflammatory, and neuroprotective properties, making them beneficial for combating inflammation in the brain associated with migraines. Unfortunately, in Western diets, omega-3 intake is often low, while omega-6 fatty acids—linked to inflammation—are consumed in high quantities.

A recent U.S. study divided migraine sufferers into three groups: one consumed a diet rich in omega-3s, another consumed a similar diet but reduced omega-6 intake, and a third group served as a control. Those in the omega-3 groups experienced fewer and less intense headaches, especially when omega-6 intake was also reduced.

Foods rich in omega-3s include fatty fish (like salmon, herring, and mackerel), fish oil, microalgae, plant-based oils (such as flaxseed, hempseed, and walnut oils), as well as nuts and seeds. To reduce omega-6 intake, limit foods like animal fats, pork, eggs, sunflower oil, and processed fried or baked goods.

Do Histamine and Food Additives Trigger Migraines?

Some migraine sufferers observe that naturally occurring substances like histamine and tyramine, or additives like aspartame, can trigger their attacks. While studies have yet to confirm a definitive link, keeping track of food triggers may still be helpful.

Histamine and tyramine are found in larger quantities in aged or processed foods like smoked meats, aged cheeses, red wine, and soy products. Aspartame is commonly found in diet sodas, sugar-free candies, and other low-calorie or sugar-free products.

Keeping a food diary can help identify patterns between what you eat and your migraine symptoms. However, be aware that certain food cravings might also indicate the early stages of a migraine rather than being the trigger.

Is There a Migraine Diet?

While social media often promotes “migraine diets,” science does not support the existence of a universal migraine diet. Migraine is a complex condition, and metabolic responses to food vary widely from person to person. Thus, generalized diet recommendations often fall short.

What has been shown is that significant blood sugar fluctuations can trigger migraines. Maintaining stable, low blood sugar levels can reduce the frequency and severity of attacks. With the Ebby app, you can personalize your nutrition to identify which foods stabilize your blood sugar and help combat migraines—no restrictive “migraine diet” required.

Conclusion

Many myths surround the relationship between diet and migraines. The only confirmed food trigger so far is red wine. Other triggers, like chocolate cravings before an attack, are often symptoms of the early stages of a migraine rather than the cause.

It’s clear that large blood sugar fluctuations can provoke migraine attacks. A stable, low blood sugar level can help reduce both the frequency and severity of migraines. With the Ebby app, you can make small dietary changes to take control of your migraines—without following a restrictive diet.

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About the Author
Picture of Jasmin Ostermann
Jasmin Ostermann

Jasmin is studying for a Master's degree in Nutritional Medicine and has been working as a student trainee at Perfood since December 2021. Through her studies, she has experienced the great impact nutrition can have on people's health and quality of life and that some diseases can even be cured through nutrition. Driven by this, she would like to share her knowledge with you.