What fruit to avoid when you get migraines?

October 27, 2025 •

3 min read

According to a 2021 study, 40.3% of migraine patients reported having headaches triggered by plant-based foods, with watermelon being the most common culprit. Understanding what fruit to avoid when you get migraines can be a critical step in managing this debilitating condition, as certain compounds in fruits, like tyramine and histamine, can act as triggers for sensitive individuals.

Quick Summary

This guide details specific fruits to avoid for migraine sufferers, focusing on those high in tyramine and histamine, as well as dried and sulfite-preserved options. It also provides a list of generally safe fruits, strategies for identifying personal food triggers, and important distinctions between different types of fruits and their ripeness levels.

Key Points

High-Tyramine Fruits: Overripe bananas, avocados, and certain citrus fruits like oranges and grapefruit contain tyramine, a potential migraine trigger.
Histamine-Releasing Fruits: Citrus fruits and strawberries can trigger histamine release in some individuals, which can lower the migraine threshold.
Dried Fruits with Sulfites: Dried fruits, including raisins, dates, and those preserved with sulfites, can be migraine triggers due to concentrated compounds and additives.
Generally Safe Fruits: Fresh options like apples, blueberries, pears, and most melons are typically well-tolerated by migraine sufferers.
The Food Diary Method: Keeping a detailed food diary is the most effective way to identify your specific, individual fruit triggers.
Prioritize Freshness: Consuming fresh fruits rather than overripe or dried versions can help minimize exposure to trigger compounds like tyramine.

The Role of Food Triggers in Migraine

While diet is not the sole cause of migraines, certain foods can act as triggers in susceptible individuals. Food triggers can contain substances that influence blood vessels and neurotransmitters, contributing to a migraine attack. For fruits, the primary culprits are compounds like tyramine and histamine, which are naturally occurring vasoactive substances. Identifying and avoiding these trigger fruits can help manage the frequency and severity of attacks.

Fruits to Avoid Due to High Tyramine

Tyramine is a byproduct of the breakdown of the amino acid tyrosine and can act as a potent migraine trigger for some people. Tyramine levels increase as fruit ripens or ages. Fruits to be cautious of include:

Bananas: Especially when overripe, bananas can have higher levels of tyramine.
Citrus Fruits: Oranges, grapefruits, lemons, and limes contain tyramine.
Avocados: Overripe avocados are high in tyramine.
Pineapples: Can contain elevated tyramine levels.

Fruits that are High in Histamine or Histamine-Releasing

Histamine is a chemical involved in the immune system and nervous system. For those with a deficiency in the enzyme that breaks down histamine (diamine oxidase or DAO), consuming high-histamine foods or histamine-releasing foods can trigger a migraine.

Citrus Fruits: Like lemons and oranges, these are known to trigger the release of histamine.
Strawberries: Similar to citrus, strawberries can cause the body to release histamine.
Papaya, Pineapple, and Bananas: These are also listed as potential histamine-releasers.
Dried Fruits: Certain dried fruits like dates and raisins can be high in histamine and other compounds due to concentration during the drying process.

The Problem with Dried Fruits

Dried fruits pose a particular risk for migraine sufferers for several reasons. The drying process concentrates the levels of certain chemicals that can trigger headaches. Additionally, dried fruits are often preserved with sulfites, which are another potential trigger for some individuals. Specifically, avoid raisins, dates, and dried apricots.

A Comparative Look: Fresh vs. Dried Fruits

To illustrate the difference, consider the following comparison between fresh and dried fruit options.


Feature	Fresh Fruit (e.g., Apple, Pear)	Dried Fruit (e.g., Raisins, Dried Apricots)
Tyramine Level	Generally low.	Higher due to concentrated content from dehydration.
Sulfite Content	None naturally present.	Can be high, especially if preserved.
Histamine Release	Not typically known to release histamine.	Can contribute to overall histamine load.
Ripeness Factor	Can become high in tyramine if overripe.	Age and processing increase risk.
Overall Risk	Generally considered a safe option.	Higher risk of triggering migraines in sensitive individuals.

Creating a Migraine-Friendly Fruit List

Instead of completely eliminating fruits, which are essential for a healthy diet, focus on incorporating fresh, low-risk options. Based on resources from the Association of Migraine Disorders and other sources, many fresh fruits are generally considered safe for consumption.

Safe Fruit Choices:
- Apples
- Blueberries
- Blackberries
- Apricots
- Pears
- Grapes
- Cherries
- Melons (cantaloupe, watermelon, honeydew)

How to Identify Your Personal Triggers

Since not all migraine sufferers react the same way to every food, keeping a detailed food diary is one of the most effective ways to identify your unique triggers.

Journaling Strategy:
- Record: Document every food and drink you consume.
- Note Symptoms: Log any headache symptoms, including onset, severity, and duration.
- Identify Patterns: Look for correlations between specific fruits and migraine attacks over a few weeks or months.
- Elimination Diet: If a pattern emerges, try an elimination diet to remove the suspected trigger foods for a period and then reintroduce them one by one to confirm the connection.

Conclusion: Finding the Right Balance

Managing migraines through diet is a personalized journey. While certain fruits like citrus, overripe bananas, and dried fruits are common triggers, many other fruits can be enjoyed safely as part of a balanced diet. By using a food diary and focusing on fresh, low-tyramine, and non-histamine-releasing fruits, you can better control potential dietary triggers. It is important to consult with a healthcare professional or a registered dietitian before making significant changes to your diet to ensure proper nutrition.

Frequently Asked Questions

Tyramine is a naturally occurring compound formed from the breakdown of the amino acid tyrosine. In sensitive individuals, it can trigger migraines by influencing the body's blood vessels and neurotransmitters, potentially causing them to dilate and start an attack.

Dried fruits are problematic because the dehydration process concentrates levels of potential trigger compounds like tyramine. Additionally, many dried fruits are preserved with sulfites, which can also provoke a migraine in sensitive people.

Yes, for some individuals, citrus fruits like oranges, lemons, and grapefruits can be a trigger. This is often due to their acidity and potential to act as histamine-releasers in the body.

Not necessarily. The risk is primarily with overripe bananas, which have higher concentrations of tyramine. Ripe but not overripe bananas may be tolerated by many individuals.

Many fresh fruits are well-tolerated. Safer options typically include apples, blueberries, cherries, grapes, and melons like cantaloupe and watermelon.

No. Fruits are a vital source of vitamins and nutrients. The best approach is to identify and avoid only the specific fruits that trigger your migraines, which can be done with a food diary.

Based on a 2021 study, watermelon was the most frequently reported plant-food trigger for migraines. However, triggers are individual, so it may not affect everyone.