Do certain foods ever play a role in triggering your migraine attacks? Some people with migraine find that histamine, a naturally occurring compound found in many foods, can trigger them. In some cases, removing histamine from their diets may help reduce those attacks.

“I studied and established my low-histamine diet, and I have not had a migraine headache in one month,” a MyMigraineTeam member said.

Another replied, “I may be histamine intolerant, so I’m trying to avoid those foods as well as my migraine triggers.”

This article explains what researchers know about histamine and migraine, which foods are commonly discussed, and how to approach diet in a safe and practical way.

What Is Histamine?

Histamine is a chemical involved in many normal body processes, including:

• Immune responses
• Digestion
• Communication between nerve cells

It also plays a role in allergic reaction.

Your body makes histamine naturally, but you also take it in through food. Under normal conditions, enzymes such as diamine oxidase (DAO) help break down histamine so it doesn’t build up.

When Your Body Can’t Keep Up With Histamine

Problems can arise when histamine levels become too high or your body can’t break it down efficiently. This is known as histamine intolerance.

Histamine intolerance isn’t a food allergy. Instead, it happens when histamine accumulates in the body faster than it can be broken down. Histamine intolerance may occur because DAO activity is reduced or blocked.

Reported symptoms of histamine intolerance can vary widely and may include:

• Headaches
• Skin flushing
• Rash
• Digestive upset, such as bloating, nausea, vomiting, or diarrhea
• Stuffy or runny nose
• Shortness of breath
• Swollen tongue, throat, or lips

Note that shortness of breath or swelling of the tongue, throat, or lips may indicate a serious allergic reaction and requires immediate medical attention.

There’s no formal test for histamine intolerance, and it can be difficult to diagnose because symptoms overlap with other conditions.

It’s also important to note that histamine intolerance is still being studied, and current research is limited.

How Histamine May Trigger Migraine Attacks

Researchers believe histamine may influence migraine through its effects on the nervous system and inflammation.

Histamine can affect blood vessels and pain-signaling pathways. Both of these may be involved in migraine attacks.

Some studies suggest that people with migraine may have:

• Higher levels of histamine in the body
• Increased sensitivity to histamine

When histamine builds up, it may contribute to migraine symptoms, especially in people with histamine intolerance.

However, it’s important to be cautious. The research on the connection is still evolving. Plus, current research may be limited or inconsistent.

Types of Food With Histamine

Not all foods affect histamine in the same way. Two categories are usually discussed:

• Foods naturally high in histamine — These foods contain high levels of histamine, especially if they’re aged or fermented.
• Histamine liberators — These foods don’t contain much histamine themselves, but they may trigger the body to release its own histamine.

Histamine levels in a given food aren’t fixed. This means they can change depending on how the food is prepared or handled.

Aged or fermented foods tend to have more histamine. Storing conditions, such as poor refrigeration, can also play a role.

On the other hand, fresh, minimally processed foods tend to have lower histamine level, especially if they’re cooked properly and eaten right away.

8 Foods That May Trigger Histamine-Related Migraine

Here’s a practical list of foods often discussed as possible triggers. Keep in mind that sensitivity varies from person to person.

1. Aged Cheeses

Aged cheese may contain high levels of histamine due to the aging process. This includes cheddar, Parmesan, and blue cheese.

2. Processed or Cured Meats

Salami, prosciutto, and deli meats are a few types of cured meats that may be higher in histamine content. This may occur because of how they’re processed and preserved.

Some processed meats also contain nitrates. Nitrates may be a migraine trigger for some people.

3. Fermented Foods

The fermentation process can lead to histamine production. That means foods like sauerkraut, yogurt, kombucha, or vinegar tend to be higher in histamine.

4. Alcohol

Alcohol may contain histamine and also inhibit DAO activity. Red wine usually contains the most histamine. Oher types of wine, beer, or cider can also have higher histamine levels.

Alcoholic spirits usually have lower histamine levels, but they can affect how well DAO functions.

5. Certain Fish

Smoked or tinned fish such as tuna and anchovies can also have higher histamine levels. Histamine levels can also increase in leftover fish that isn’t stored properly after cooking.

6. Some Vegetables

High histamine can be found in tomatoes, avocados, spinach, and pickled vegetables. For some people, these vegetables can act as histamine liberators. This means the body releases histamine when these foods are eaten.

7. Certain Fruits

Citrus fruits including lemons, limes, oranges, and grapefruit may contain histamine themselves. They also may trigger histamine release in sensitive individuals. All dried fruits contain histamine.

8. Chocolate

Chocolate can be high in histamine, and for some people, it’s also a migraine trigger.

It’s important to emphasize that histamine isn’t a universal migraine trigger. Migraine triggers are highly individualized. Some people may be able to tolerate high-histamine foods without any problem.

Tolerance levels can vary depending on the amount of histamine you eat. This is even true among people with suspected histamine intolerance.

How To Find Your Personal Food Triggers

The best way to understand and manage migraine is through careful tracking.

Your doctor may recommend keeping a food and symptom diary in which you write down details like:

• What you eat and drink
• When you consumed it
• When migraine symptoms begin
• What migraine symptoms you have and how severe they are
• How long symptoms last
• Any other potential factors, like changes in medication or where you are in your menstrual cycle, if applicable

Tracking helps you and your healthcare team identify any patterns over time, such as repeated reactions after certain foods.

Should You Try a Low-Histamine Diet?

If your doctor suspects histamine may be responsible for your migraine attacks, they may recommend a short-term low-histamine diet to see if symptoms improve.

Foods that may be lower in histamine include:

• Fresh fish, including salmon, sea bass, and sole
• Fresh meats, such as chicken, beef, pork, and turkey
• Cooked egg yolks
• Fresh, mild cheeses, such as mozzarella and ricotta
• Certain vegetables, including sweet potatoes, carrots, broccoli, and green beans
• Some fruits, including apples, peaches, blueberries, and grapes
• Rice, pasta, oats, and quinoa

In some cases, if histamine intolerance is suspected, your healthcare team may recommend an elimination diet. To do this, you’ll temporarily limit high-histamine and histamine-trigger foods. Later, you’ll gradually reintroduce them to see if they trigger anything.

A low-histamine diet isn’t meant for long-term use without guidance. It can be restrictive and may lead to nutrient gaps. It’s important to follow guidance from your healthcare provider or dietitian.

Not all people may benefit from low-histamine diets. By working with your healthcare team, you can develop a personal dietary plan that addresses your migraine triggers.

Finding Your Own Histamine-Migraine Connection

Histamine may play a role in migraine for some people, but it’s not a one-size-fits-all trigger.

The most reliable way to find out if it affects you is by tracking your food and symptoms over time and working with your doctor or a dietitian before making major diet changes.

With the right support, you can build an eating plan that fits your body and helps you manage your migraine attacks.

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