Migraine and Dairy: Churning the Rumors on This Potential Trigger

For some people, dairy can trigger migraine. Here’s what you need to know about dairy and migraine, plus some tips for how to adapt your diet to your migraine needs.

If you have migraine, you know there are lots of different factors that can trigger an episode.

Each person has unique triggers, though some are more common than others. Think sleep disturbances, stress, and bright, flickering lights.

Certain foods can also trigger migraine. One common culprit may be dairy products, like cheese, yogurt, and milk.

Here’s what you need to know about whether dairy products can trigger migraine, why dairy products trigger migraine, and how to adapt your diet to accommodate your food triggers.

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Can dairy trigger migraine?

Research suggests that between 27% and 30% of people with migraine report having food triggers. For some people, dairy is one of those food triggers, and cheese and milk may be the most frequent culprits.

In a 2020 systematic review examining the role of diet in triggering and preventing migraine, cheese was found to be one of the more common food triggers.

According to studies analyzed in the review:

• Milk and cheese may trigger migraine for 10.3% of people.
• Dairy products may trigger vertigo attacks in 39.1% of people with migraine-associated vertigo (like vestibular migraine).
• Cheese may be a more common trigger for people with migraine with aura compared to people with migraine without aura.

This older, large-scale study from 2014 examined the associations between diet and migraine or headache in 25,755 women in the United States. More specifically, the study looked at how much or how little people with migraine eat known food triggers compared to people without migraine.

The study found that people with migraine were significantly less likely to eat dairy. Interestingly, low dairy consumption wasn’t observed in people with headache unrelated to migraine.

The study also reported that:

• Migraineurs were particularly less likely to consume cheese, sour cream, and milk across the board.
• Migraineurs with aura were even less likely to eat cheese, and they ate ice cream more infrequently, too.
• Migraineurs who experience migraine at least once a week were even less likely to drink milk.

It’s important to note that this study doesn’t show a causal relationship between dairy and migraine episodes. It does, however, demonstrate that people with migraine tend to avoid dairy products more than other people. That could suggest a relationship between dairy and migraine attacks.

Why does dairy trigger migraine?

Researchers are still trying to figure out why dairy causes migraine episodes in some people.

One common theory is related to a compound naturally found in dairy products known as biogenic amines. These organic compounds come from amino acids, often found in food.

Older 2016 research notes that people with migraine may have low levels of the enzymes responsible for breaking down biogenic amines like histamine and tyramine. Dairy products naturally have high concentrations of histamine and tyramine.

This can result in elevated biogenic amine levels, which can trigger headaches even in people without migraine.

If your body has trouble breaking down biogenic amines, eating foods containing those compounds may make the task even more difficult, leading to even higher levels.

However, research into the connection between dairy and migraine is ongoing, and evidence for what’s behind that connection isn’t conclusive.

Which dairy products can trigger migraine?

Any dairy product you can imagine could be a trigger — although, like with any trigger, each person experiences dairy differently.

Maybe only one or a handful of products trigger an episode, or maybe you can’t have any dairy at all. It all depends on you.

Some of the more common dairy triggers include:

• cheese (hard and soft)
• yogurt
• milk (full fat or skim)
• sour cream

Other dairy products may also cause migraine episodes, like:

• ice cream
• sherbert
• ice milk
• frozen yogurt
• cream
• half and half

Some dairy products may be riskier than others, particularly those that are fermented. This is partly because concentrations of biogenic amines increase with fermentation.

Fermented dairy products include:

• aged cheeses (the more pungent and ripe, the more fermented)
• yogurt
• sour cream
• buttermilk
• kefir

Tips for a migraine-supportive diet

Here are some tips for how to find and adopt your personal migraine-supportive diet.

Identify your food triggers

The most important consideration is: which foods trigger migraine for you?

Some triggers are common, but that doesn’t mean they’re your triggers. Keeping track of what foods lead to migraine episodes can help you identify and then avoid those foods.

Migraine episodes can be caused by a combination of factors. One factor might not necessarily trigger migraine every time, but combining it with other triggers may create a perfect storm.

For instance, if you’ve slept badly the past few nights, you haven’t eaten all day, you’re feeling stressed, or had a bit too much coffee, it may be even more important to avoid the cheeseboard.

Eliminate foods that make you feel unwell

An elimination diet may help you determine which dairy products trigger your migraine attacks. In an elimination diet, you remove foods from your diet, then slowly reintroduce them again one at a time to see how your body reacts.

Keep in mind that no standardized elimination diet exists. Each person’s body is different, and so is each person’s experience with migraine. One of the best ways to find what does and doesn’t work for you is trial and error.

Talk with a nutritionist or dietitian

Some people find it useful to loop in a professional to help them build their diet.

This is particularly important for elimination diets so you can be sure your body is still getting the nutrients it needs even as you remove nutrient sources.

If this type of specialized healthcare is inaccessible to you, your primary care doctor is also a good resource to ensure you’re staying healthy and eating well.

Find what foods work for you

As you discover what you can’t eat, you’ll also figure out what you can eat.

If you find that cutting dairy out of your diet helps reduce migraine, you can start exploring dairy alternatives.

Dairy alternatives include:

• plant and nut milks, like coconut, rice, oat, or almond milk
• coconut milk yogurt
• plant oils, like olive or coconut oil
• nutritional yeast for a cheesy flavor
• fruit popsicles
• sorbet

The bottom line

Dairy products, like cheese, milk, and yogurt, can cause migraine episodes for lots of people. If you suspect that this common migraine trigger may bring on attacks, you can try eliminating dairy from your diet.

Keep in mind that what works for one person may not work for you. Through trial, error, and patience, you may be able to limit migraine episodes caused by dairy and find the diet that helps you feel your best.