Fall Flavors: Enjoying Seasonal Treats Without Triggering Migraine Attacks

By Sara Berkowitz, Association of Migraine Disorders (AMD)

As the weather turns cooler and leaves begin to change, many people look forward to enjoying pumpkin-spiced lattes, warm hot toddies, and all sorts of sweet treats. However, when you have migraine, some of these seasonal favorites might have triggers lurking beneath the surface. 

The good news is that you don’t have to give up your favorite fall flavors! With mindful choices and a few simple strategies, you can savor the tastes of the season while reducing your risk of triggering a migraine attack.

Caffeine

Even before the first chill of autumn arrives, pumpkin-themed coffee drinks are everywhere, and just one sip can bring on all the cozy fall vibes. However, these delicious beverages often contain caffeine, which can be a bit tricky. For some, caffeine offers relief from migraine attacks, but for others, it can be a trigger. The effects of caffeine vary from person to person, largely due to genetic differences. If you’re sensitive to caffeine, consider choosing a decaf version or opting for alternatives like a turmeric latte, warm cinnamon milk, or a chai tea or matcha, which has a lower caffeine content. Drinks made with turmeric and ginger also offer the added benefits of anti-inflammatory properties. With so many options, you can still enjoy your fall favorites without risk of triggering a migraine attack.

Warm Cinnamon Milk Recipe

Alcohol

As the seasons shift, there’s nothing like snuggling up with a warm drink like a hot toddy. Unfortunately, for those with migraine, whiskey and lemon might not be the best choice. To enjoy that same cozy feeling with a warm mug, try a winter wassail instead. This drink captures all the flavors of the season with juices and spices and without the alcohol and citrus that could trigger a migraine attack.

Homemade Winter Wassail Recipe

Monosodium Glutamate (MSG)

As we enter the fall and holiday season, it’s easy to overlook the hidden ingredients in our favorite comfort foods. One ingredient that often comes up is monosodium glutamate (MSG). While there’s ongoing debate about whether MSG can be a potential trigger, the science isn’t entirely conclusive. MSG naturally occurs in some foods, making it difficult to pinpoint its effects, and people have different levels of sensitivity to it.

Many holiday staples—like frozen appetizers, gravy mixes, sauces, stuffing mixes, and canned soups—often contain hidden sources of MSG that might affect some people. A good way to avoid this is by preparing homemade dishes, such as stuffing balls or instant pot butternut squash soup, which are sure to be fall favorites!

Stuffing Balls Recipe

Instant Pot Butternut Squash Soup Recipe

Sugar

October is the season of Halloween candy! Whether it’s the bag of treats brought home by your kids after trick-or-treating or the tempting stash in the office, candy can be hard to resist. It’s perfectly fine to enjoy a few pieces now and then—just be mindful not to overindulge, as too many sugary treats can cause a sugar crash and rapid fluctuations in blood sugar levels, potentially triggering a migraine attack.

To satisfy your sweet tooth more healthily, try these no-bake protein brownies, they are nut-free, gluten-free, low sugar, and migraine-friendly.

Protein Brownie Recipe

Plan Ahead and Be Prepared

To fully enjoy the fall flavors with reduced trigger risk, here are some strategies to keep in mind when attending seasonal gatherings:

• Bring Your Own Treats: Prepare migraine-friendly snacks like low-sugar pumpkin muffins or homemade spiced popcorn. This way, you can indulge in seasonal favorites without worrying about hidden triggers.
• Stay Hydrated: Sip water before, during, and after enjoying treats—especially those with caffeine or sugar—to maintain hydration and reduce the risk of an attack.
• Snack Smart: Eat a healthy snack before heading out to avoid overindulging in sugary or trigger-heavy treats at the event.

The Migraine Trigger Debate

There is a lot of debate around migraine triggers, as they can vary greatly from person to person. It’s not always clear whether certain foods actually cause a migraine attack or if you’re already in the early stages of a migraine attack and start craving specific foods, which can complicate our understanding, as Dr. Anna Pace explains in a recent episode of the Spotlight on Migraine podcast, “What to Know About Migraine Prodrome,”

“It really is much less likely that chocolate is setting off the headache so much as you’re already in the migraine process, and the craving is part of that process.”

Many people feel guilty, thinking they ate something that triggered their pain, but migraine is not something you can blame yourself for.

“It’s possible that certain foods are absolute triggers, but that tends to be more rare,” says Dr. Pace.

Since migraine is a spectrum disease, it can be challenging to find clear-cut answers. The best you can do is make choices that feel right for your body.

Enjoy the Season

Enjoying fall flavors doesn’t have to come at the cost of your well-being. With a few thoughtful choices and the right planning, you can confidently savor your favorite seasonal treats without worrying about triggering a migraine attack. Whether it’s indulging in a cozy cup of decaf pumpkin spice coffee, making your own migraine-friendly Thanksgiving side dishes, or bringing along your favorite snacks to gatherings, there are countless ways to enjoy all the wonderful tastes of autumn while protecting your health.

Stay hydrated, be mindful of hidden triggers, and don’t be afraid to get creative with your recipes. Fall is a time for comfort, warmth, and celebration— so go ahead and enjoy every delicious moment, with less migraine risk. 

All recipes are provided by The Dizzy Cook, Alicia Wolf. Alicia, a cookbook author and recipe developer, was diagnosed with chronic Vestibular Migraine in 2016 and it changed her life. By implementing a migraine diet and making lifestyle changes, she went from constant dizziness to symptom-free days. The Dizzy Cook is a collection of her delicious recipes that everyone will love, and tips for anyone that experiences migraine. information in this blog does not constitute medical advice.

The information in this blog does not constitute medical advice. If you have any dietary or health-related questions talk to your doctor.