How High Fructose Corn Syrup Triggers Migraine - and What You Can Do About It

Written and verified by Holly Hazen

High fructose corn syrup triggers migraine in many people — and surprisingly, it’s not just in sweets.

As someone who’s lived with migraines for decades — and trained in both nutrition and Chinese medicine — I’ve seen how even small, hidden ingredients can impact the nervous system. High fructose corn syrup (HFCS) is one of the most overlooked triggers, yet it’s in more everyday foods than most people realize.

Let’s have a look at how it works, where it hides, and what you can do to protect yourself.

In this article, you’ll learn:

• What HFCS is and how it may trigger migraines

• Where it hides in everyday foods

• How it compares to other sugars

• Smart, migraine-friendly alternatives

• Action steps for relief and prevention
  
  

Let’s uncover what you need to know — and what you can do today to take back control.

What Is High Fructose Corn Syrup?

HFCS is a processed sweetener made from cornstarch, often used to prolong shelf life and enhance taste at a low cost. But its effects on the body may come at a high price — especially for people prone to migraines.

Unlike table sugar (sucrose), which is a 50/50 mix of glucose and fructose, HFCS typically contains 55% fructose and 45% glucose, making it even harder on the body.

Multiple studies, including one from the American Journal of Clinical Nutrition, have linked excessive HFCS consumption to obesity, inflammation, and even metabolic disorders — all of which can contribute to migraine activity.

Want to dig deeper into how food affects migraines? >> Read my full Elimination Diet for Migraine article here.

Why HFCS May Trigger a Migraine Attack

Here’s what we know so far:

• Blood sugar spikes and crashes caused by HFCS can stress the brain, especially in sensitive individuals.

• HFCS contributes to systemic inflammation, which is a known factor in migraine onset.

• It may affect neurotransmitter function, including serotonin and dopamine — both of which play roles in migraine regulation.

• Research cited by The Daily Mail UK found that HFCS may impact the brain in similar ways to addictive drugs like cocaine.
  
  

So, it’s no wonder so many of us feel "hooked" — and then hit hard afterward.

My #1 Choice in Magnesium Supplementation

High Fructose Corn Syrup Triggers Migraine - The Top Offenders Are

Where HFCS Hides: Top Offenders

Even if you’re eating “healthy,” HFCS may be lurking. Here's where it most often shows up:

1.  Soft drinks and soda’s

2.  Sauces and salad dressing (Barbecue sauce, steak sauce, and many packaged salad dressings)

3.  Commercially baked breads

4.  Baked beans, pickles and canned goods

5.  Fruits and vegetables packed in syrup

6.  Breakfast cereals and snack bars

7.  Breaded meats and processed snacks - potato food snacks are culprits too, not just candies and sweets.

Healthier Sweetener Alternatives

If you need to sweeten things, try these migraine-friendlier choices:

1. Stevia – great for beverages

2. Rice Syrup – mild and hypoallergenic

3. Coconut Palm Sugar – lower glycemic load

4. Raw Honey – antioxidant-rich

5. Molasses – contains iron and minerals

6. Artichoke Syrup – gut-friendly

7. Lucuma Powder – from Peruvian fruit, earthy taste

8. 100% Maple Syrup – natural and nutrient-dense

Note: Any sweetener can still be a trigger. Introduce slowly and monitor your response.

Want more migraine-safe swaps? Browse my Bookstore for workbooks and printable journals that make life easier (and tastier).

What You Can Do to Protect Yourself

Even the most careful person can be blindsided by hidden sugars. Here’s my migraine-first-aid toolkit: 

• #1 - Take prescribed abortive medications - I use a triptan and ibuprofen.

• #2. Lie down in a dark room – Reduce sensory overload.

• #3. Use an ice pack and hot water bottle – Soothe nerve pathways.

• #4. Listen to some nice calming music or guided meditation – Reduce anxiety and cortisol.
  
  

My favorite magnesium supplement for stress, sleep, and migraine prevention.

Sugar by Any Other Name...

To avoid HFCS and other added sugars, learn to read labels. Watch for:

• D-Fructose (fruit sugar)
• Corn syrup or maize syrup
• D-fructofuranose
• D-Arabino-hexulose
• Levulose

If it ends in -ose, be cautious.

Check out >> How to Spot Sugar on Food Labels – it's an excellent guide.

What Are Your Triggers?

Every person’s migraine puzzle is different.

Please share your experiences on migraine triggers here. You might help someone else discover their own pattern.

And now that you know high fructose corn syrup triggers migraine, and that it could be one of yours, will you start avoiding it?

Next Steps for You

• Read the Elimination Diet Article

• Download the HFCS Food List PDF

• Check out the Bookstore for more books and guides

• Take the Migraine Pain Management Course for structured guidance

• Try Magnesium Breakthrough if you’re looking for prevention support
  
  

Until next time, be well and be pain free.

Frequently Asked Questions About HFCS and Migraine

Just click on the arrow for the answer.

---

How to be more MIGRAINE SAVVY right now...