Researchers analyzed data from thousands of people using a migraine-tracking app called Migraine Insight to figure out which foods and everyday situations actually trigger migraines. They looked at what people ate, drank, and experienced over a month and checked if migraines followed. The study found that chocolate was the strongest food trigger, while wine, coffee, cheese, and tea were less consistent. Other common triggers included poor sleep, stress, storms, and bright lights. This research shows that using a smartphone app to track your migraine patterns might be just as helpful as writing things down in a notebook.

The Quick Take

  • What they studied: Which foods, drinks, and everyday situations most commonly trigger migraines in people who use a tracking app
  • Who participated: People who used the Migraine Insight app and logged their daily activities and migraine episodes over a 30-day period in September and October 2021. The study analyzed 353 food-related entries and 252 beverage entries from app users.
  • Key finding: Chocolate was the only food that showed a clear, statistically significant link to migraines (meaning the connection was strong enough to be unlikely due to chance). People who ate chocolate were more likely to get migraines within 48 hours. Tea came close to being significant, but coffee, cheese, and wine did not show a clear connection.
  • What it means for you: If you get migraines, tracking what you eat and drink using an app might help you spot your personal triggers. Chocolate appears to be worth paying special attention to, though everyone’s triggers are different. This research suggests apps work as well as keeping a written diary for finding patterns.

The Research Details

This study looked back at information that people had already entered into the Migraine Insight app—they didn’t ask people to do anything new or change their habits. Researchers collected data from September 19 to October 18, 2021, and organized all the entries people made about foods, drinks, sleep, stress, weather, and light. They grouped similar items together (for example, all mentions of chocolate, even if spelled differently) and counted how many times each item appeared. Then they checked whether people who reported eating or experiencing something also reported getting a migraine within 48 hours.

The researchers focused on the top five most-mentioned foods and beverages: chocolate, wine, tea, coffee, and cheese. They also looked at non-food triggers like sleep problems, stress, storms, and bright light. They used statistical tests to figure out which triggers had a real connection to migraines and which ones might just be coincidence.

This approach is called a ‘retrospective analysis,’ which means the researchers examined data that was already collected for another purpose. They didn’t control the study conditions or randomly assign people to groups—they simply analyzed what people naturally reported.

Most migraine research has been done in laboratories or through small studies where people keep paper diaries. This study is different because it looks at real-world data from hundreds of actual app users tracking their own lives. This gives researchers a much bigger picture of what triggers migraines for regular people, not just volunteers in a study. The findings also show that smartphone apps can be a practical tool for migraine management, which is important because many people find it easier to use their phones than to write things down.

The study has several strengths: it included a large number of real-world entries (over 2,600 data points), it looked at multiple types of triggers, and it used statistical tests to separate real patterns from coincidences. However, the study also has limitations. It relied on people remembering and accurately reporting what they ate and when their migraines happened. People might forget details or not be precise about timing. The study only looked at one month of data, so patterns might be different in other seasons. Additionally, the app users who participated might be different from people who don’t use apps to track migraines, which could affect how well these findings apply to everyone.

What the Results Show

Food and beverages were the most commonly reported entries in the app, with 353 food entries and 252 beverage entries. Among these, chocolate, wine, tea, coffee, and cheese were mentioned most frequently. When researchers looked at whether people actually got migraines after consuming these items, chocolate stood out as the clear winner—it was the only food with a statistically significant connection to migraines (P=.003). This means the link between chocolate and migraines was strong enough that it’s very unlikely to be due to chance alone.

Tea came close to being statistically significant (P=.051), meaning there might be a connection, but the evidence wasn’t quite strong enough to be certain. Coffee, cheese, and wine did not show a significant connection to migraines in this study, even though they were frequently reported. This was surprising because these items are often mentioned in migraine literature as common triggers.

Beyond food, the most commonly reported non-food triggers were: altered sleep patterns (245 entries), stress or anxiety (199 entries), rain or storm conditions (192 entries), and bright light or brightness (191 entries). These findings align with what doctors have long suspected about migraine triggers, which adds credibility to the app-based tracking method.

The research suggests that while many foods are suspected migraine triggers, chocolate appears to be the most consistently problematic one based on actual user data. However, it’s important to remember that migraines are highly individual—what triggers one person’s migraines might not affect another person at all.

The study confirmed that non-food factors play a major role in triggering migraines. Sleep disruption was the most frequently reported non-food trigger, appearing in 245 entries. This aligns with medical knowledge that poor sleep is a well-known migraine risk factor. Stress and anxiety were also very common (199 entries), supporting the idea that emotional factors significantly influence migraine occurrence. Environmental factors like storms and bright light were also frequently reported, suggesting that weather and lighting conditions deserve attention when tracking migraines. These secondary findings validate that a comprehensive approach to migraine tracking should include lifestyle factors, not just diet.

The findings fit well with existing migraine research. Medical literature has long identified chocolate, caffeine, aged cheeses, and red wine as potential triggers, though the evidence has been mixed. This study provides real-world confirmation that chocolate is indeed a significant trigger, while suggesting that coffee, wine, and cheese may be less universally problematic than previously thought. The prominence of sleep, stress, weather, and light as triggers also matches what doctors have observed in clinical practice. The fact that app-based tracking produced results consistent with traditional medical knowledge suggests that digital tools are reliable for migraine management and research.

The study has several important limitations to consider. First, it relied entirely on people’s memories and self-reporting—there’s no way to verify that people accurately remembered what they ate or when their migraines occurred. Second, the study only examined one 30-day period, so seasonal variations or longer-term patterns might be missed. Third, people who use migraine-tracking apps might be different from the general population—they might be more health-conscious or have more severe migraines, which could affect how well these findings apply to everyone. Fourth, the study couldn’t prove that the triggers actually caused the migraines; it only showed associations or connections. Someone might eat chocolate and get a migraine the next day due to a completely different cause. Finally, the study didn’t account for individual differences—what triggers one person’s migraines might not affect another person, so these population-level findings might not apply to your specific situation.

The Bottom Line

If you experience migraines, consider using a migraine-tracking app (or keeping a written diary) to identify your personal triggers. Pay special attention to chocolate consumption, as this study provides moderate evidence that it may trigger migraines. Also monitor your sleep patterns, stress levels, and exposure to bright light or weather changes, as these were frequently reported triggers. Keep in mind that triggers are highly individual—just because chocolate triggers migraines for some people doesn’t mean it will for you. The goal is to find your own patterns. Confidence level: Moderate for chocolate as a general trigger; Low to Moderate for other foods, as the evidence was weaker.

This research is most relevant for people who experience migraines and want to understand what causes them. It’s particularly useful for people who are willing to track their daily activities and look for patterns. People with frequent or severe migraines may find this especially helpful for working with their doctor to develop a prevention strategy. However, this research is less relevant for people who rarely get migraines or who have already identified their triggers. People with other types of headaches (not migraines) should not assume these findings apply to them.

You won’t see results overnight. Most experts recommend tracking for at least 2-4 weeks to start seeing patterns emerge. Some people notice patterns within a few days, while others need a month or more. Once you identify a potential trigger, you might see improvements in migraine frequency within 2-4 weeks of avoiding it, though this varies greatly from person to person. Be patient with the process and track consistently for the best results.

Want to Apply This Research?

  • Log the following daily: (1) All foods and beverages consumed, with approximate times; (2) Sleep duration and quality (good/fair/poor); (3) Stress level on a scale of 1-10; (4) Weather conditions and light exposure; (5) Any migraine episodes, including time of onset and severity. This creates a complete picture of potential triggers.
  • Start by eliminating or reducing chocolate for 2-4 weeks while maintaining detailed logs. If migraines decrease, you’ve likely found a trigger. If not, move on to testing other suspected triggers one at a time. This systematic approach helps identify your personal triggers without unnecessarily restricting your diet.
  • Create a monthly summary view in your app that shows which foods, activities, and conditions most frequently preceded your migraines. Review this monthly to spot patterns. Share these summaries with your doctor to refine your migraine management plan. Over time, you’ll build a personalized trigger profile that’s much more useful than general population data.

This research provides general information about migraine triggers based on app user data and should not be used to diagnose or treat migraines. Individual migraine triggers vary greatly from person to person. If you experience frequent or severe migraines, consult with a healthcare provider or neurologist for personalized diagnosis and treatment recommendations. This study shows associations between reported triggers and migraines but does not prove causation. Before making significant dietary changes or starting new treatments, discuss your migraine patterns with your doctor. The findings apply to the specific population studied and may not represent all migraine sufferers.