Foods to avoid migraines may be severe, interfering with everyday activities and productivity. While several reasons contribute to causing severe headaches, food is particularly important. Identifying and avoiding foods that cause migraines can greatly lessen the number and severity of episodes.
In this guide, we delve into the top foods to avoid to help manage and prevent migraines. By making informed dietary choices, you can take a proactive step towards a healthier, headache-free life. Let’s explore which foods to steer clear of and why they might be triggering your migraines.
Although there is no specific “migraine diet,” individuals might find relief by keeping track of their dietary choices to help reduce the intensity of their migraine symptoms.
How Do Triggers Work?
An easy way to think of a trigger is that it’s like a light switch: When it’s flipped on, a process starts in your brain that can end in pain and other migraine symptoms.
But it’s not as simple as cause and effect. Something that triggers a migraine one day may not have the same effect on another. You’re probably more likely to get a migraine if more than one of your triggers is present.
Foods to Avoid Migraines
1. Caffeine
Consuming excessive amounts of caffeine and going through caffeine withdrawal can lead to migraines or headaches.
Surprisingly, the American Migraine Foundation suggests that caffeine can be effective in preventing migraine attacks for certain individuals. Additionally, it may provide relief from headaches when used occasionally.
2. Artificial sweeteners
Processed foods often contain artificial sweeteners, which are sugar substitutes added to enhance sweetness in foods and beverages.
However, these sweeteners have the potential to trigger migraine attacks, with aspartame being a common culprit.
3. Chocolate
Chocolate has been identified as a migraine trigger for up to 33% of individuals. This is due to the presence of both caffeine and beta-phenylethylamine in chocolate, which can lead to headaches in certain people.
Instead of chocolate, you can opt for easily prepared berry-cherry parfaits. However, it’s important to note that sweeteners like aspartame can also trigger migraine attacks.
For a healthier alternative, try a protein berry shake sweetened naturally to avoid artificial sweeteners.
Interestingly, the American Migraine Foundation states that caffeine can help alleviate incoming migraine attacks for some individuals and provide relief from headaches when used occasionally.
4. Foods containing MSG
Monosodium glutamate (MSG) is a sodium salt of glutamic acid that naturally occurs in our bodies.
It is present in certain foods and serves as a food additive in many products. While generally regarded as safe to consume, some studies suggest a potential link between MSG and migraine attacks.
Despite frequent claims linking MSG to migraines, research findings are inconclusive. Further studies are necessary to clarify whether MSG truly acts as a trigger for migraine episodes.
5. Aged cheeses
Tyramine is a substance found in aged cheeses, formed as a result of bacteria breaking down proteins in the food. The longer the cheese is aged, the greater the tyramine content it will have.
Tyramine is a chemical known to trigger headaches and migraines. Some common cheeses that are high in tyramine include:
- feta
- blue cheese
- Parmesan
6. Fermented foods
Fermented foods, much like aged cheeses, can be rich in tyramine content. Examples of such foods include:
- fermented pickles
- kimchi
- kombucha (which can also have alcohol content)
- soy sauce
- sauerkraut
7. Frozen foods
Cold foods have been found to trigger headaches in certain individuals, but there is a lack of research on migraines.
If you’re still in the mood for something sweet but not cold, you can try these butter pecan keto cookies to fulfill your craving.
Learn Your Migraine Triggers
When you look at your diary, you might find that these things tend to lead to a migraine:
- Stress
- Menstrual periods
- Changes in your normal sleep pattern
- Extreme fatigue
- Certain foods and drinks
- Too much caffeine or withdrawal from it
- Alcohol
- Skipping meals or fasting
- Changes in the weather
- Exercise
- Smoking
- Bright, flickering lights
- Certain smells
References
Cleveland Clinic: “Migraines,” “Migraine Headache Diary,” “Migraines: Specific Foods,” “Migraines: Exercise,” “Migraines: Stress.”
National Institute of Neurological Disorders and Stroke: “NINDS Migraine Information Page.”
Office of Women’s Health, U.S. Department of Health and Human Services: “Migraine Fact Sheet.”