Cluster Headache Diet Guide

Foods to Avoid, Limit, and Safely Eat During an Active Cluster Cycle

Cluster headaches are highly sensitive to anything that increases histamine, vascular dilation, or hypothalamic disruption. During a cluster period, certain foods and substances can significantly increase the likelihood or severity of attacks.

This guide outlines the key foods and drinks to avoid, those to use with caution, and the foods that are generally safe while in an active cycle.

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🔥 Foods & Drinks to Avoid (Strong Triggers)

1. Alcohol

Even small amounts of alcohol can trigger an attack within minutes during an active cluster cycle.

• Beer, wine, spirits — all should be avoided completely.

2. Nitrates & Nitrites

These chemicals cause blood-vessel dilation.
Avoid:

• Bacon
• Ham
• Salami
• Sausages
• Deli meats
• Hot dogs
• Corned beef

3. MSG (Monosodium Glutamate)

Can trigger or amplify trigeminal nerve activity.
Avoid:

• Fast food
• Instant noodles
• Flavoured chips
• Soy sauce
• Stock cubes
• Many packaged snacks

4. High-Histamine Foods

Histamine plays a major role in cluster headache activation.
Avoid or minimize:

• Aged cheese
• Fermented foods (kimchi, sauerkraut, miso, vinegar)
• Cured meats
• Smoked fish
• Red wine & beer
• Citrus fruit
• Tomatoes
• Avocado
• Spinach
• Overripe bananas

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⚠️ Foods to Limit or Watch (Individual Triggers)

Chocolate

Contains tyramine and phenylethylamine, which can alter vascular tone.

Caffeine

• Small amounts may help abort an attack.
• Too much can destabilize sleep or cause rebound sensitivity.

Onions & Garlic

Anecdotally trigger headaches due to strong sulfur compounds.

Shellfish or Aged Meat

Risk of high histamine if not extremely fresh.

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✅ Safe Foods During an Active Cluster Cycle

• Fresh meats (chicken, turkey, fresh fish)
• Fresh vegetables (except citrus, tomatoes, spinach)
• Fresh fruits (except citrus, avocado, overripe bananas)
• Whole grains (rice, oats, quinoa)
• Water and electrolyte drinks
• Moderate, intentional caffeine (NOT excess)

These foods support stable vascular tone and minimise histamine load.

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🚫 Non-Food Triggers Worth Avoiding

Even with perfect diet control, these environmental and lifestyle triggers can provoke attacks:

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Key Principle

During a cluster period, avoid anything that increases histamine, causes vascular dilation, or disrupts sleep cycles.
Between cycles, most people can return to a normal diet with few restrictions.