Say Goodbye to Migraine Triggers: Foods to Avoid and Foods to Embrace

• March 31 2023
• 15 min reading time

Migraines are a common and often debilitating condition that can be triggered by a variety of factors, including certain foods. While triggers can vary from person to person, there are some common food triggers that are known to cause migraines, including aged cheese, cured meats, fermented foods, citrus fruits, nuts, chocolate, and caffeine. By avoiding these trigger foods and incorporating migraine-friendly foods into your diet, you may be able to reduce the frequency and severity of your migraines. In this article, we will provide guidance on the foods to avoid and embrace for migraine management. We will explore the common food triggers for migraines, tips for cooking migraine-friendly meals, other triggers to consider besides food, supplements and medications that may be helpful, and addressing common concerns and questions related to migraines and food triggers. By making dietary and lifestyle changes, you can find the combination of therapies that works best for you and improve your overall quality of life.

Top 10 Foods to Avoid for Migraine Sufferers

If you suffer from migraines, you know how debilitating they can be. One of the most effective ways to manage migraines is to identify and avoid food triggers. While triggers can vary from person to person, there are some common foods that are known to trigger migraines in many people. Here are the top 10 foods to avoid if you suffer from migraines.

• Aged Cheese: Aged cheese, such as blue cheese, cheddar, and parmesan, contain tyramine, which is a natural substance that can cause headaches in some people. The longer the cheese is aged, the higher the tyramine levels.
• Cured Meats: Cured meats, such as bacon, ham, and salami, contain nitrates, which can dilate blood vessels and trigger migraines.
• Fermented Foods: Fermented foods, such as soy sauce, sauerkraut, and pickles, contain tyramine, as well as histamine and other substances that can trigger migraines.
• Citrus Fruits: Citrus fruits, such as oranges, lemons, and grapefruit, contain histamine and other substances that can trigger migraines in some people.
• Nuts and Seeds: Nuts and seeds, such as peanuts, cashews, and sesame seeds, contain high levels of tyramine and can be a trigger for migraines.
• Chocolate: Chocolate contains both tyramine and caffeine, which can trigger migraines in some people.
• Artificial Sweeteners: Artificial sweeteners, such as aspartame and saccharin, can trigger migraines in some people.
• Processed Foods: Processed foods, such as hot dogs, sausage, and frozen meals, contain nitrates, MSG, and other additives that can trigger migraines.
• Alcohol: Alcohol, especially red wine, contains histamine and other substances that can trigger migraines.
• Caffeine: While caffeine can help relieve migraines in some people, it can also trigger migraines in others. It's important to know your personal threshold and limit your intake accordingly.

Migraines can be challenging to manage, but avoiding food triggers is a key strategy for many people. By eliminating or reducing the consumption of the foods listed above, you may be able to reduce the frequency and severity of your migraines. However, it's important to remember that triggers can vary from person to person, and it's always best to consult with a healthcare professional if you are having difficulty managing your migraines.

Hidden Triggers: Surprising Foods That Can Cause Migraines

Migraines can be triggered by a variety of factors, including stress, lack of sleep, and certain foods. While some food triggers are well-known, there are also some surprising foods that can cause migraines.

• Ripened Bananas: While bananas are generally considered a healthy food, ripe bananas contain high levels of tyramine, which can trigger migraines in some people. If you are sensitive to tyramine, try to eat bananas when they are still slightly green.
• Onions: Onions contain a compound called histamine, which can cause headaches and migraines in some people. This is especially true for red onions, which contain more histamine than other varieties. If you are sensitive to histamine, try to limit your consumption of onions and opt for other flavorings instead.
• Avocado: Avocado is a healthy and popular food, but it also contains tyramine, which can trigger migraines in some people. If you are sensitive to tyramine, try to limit your consumption of avocado or choose less ripe avocados, which contain less tyramine.
• Raisins: Raisins are a common ingredient in many baked goods and snacks, but they can also be a trigger for migraines. Raisins contain high levels of histamine, as well as tyramine, which can cause headaches and migraines in some people.
• Soy Sauce: Soy sauce is a staple in many cuisines, but it also contains high levels of histamine and tyramine, which can trigger migraines in some people. If you are sensitive to these compounds, try to limit your consumption of soy sauce or opt for low-sodium versions.
• Peas: Peas are a healthy and nutritious vegetable, but they can also be a trigger for migraines in some people. Peas contain a compound called tyramine, which can cause headaches and migraines in sensitive individuals.
• Canned Foods: Canned foods, such as soups, vegetables, and fruits, often contain additives like MSG, which can trigger migraines in some people. Try to opt for fresh or frozen foods instead, or choose canned foods that are labelled as MSG-free.

Embrace These Foods Instead: Top 10 Foods for Migraine Relief

While certain foods can trigger migraines, other foods can actually help alleviate symptoms and provide relief. Let's explore the top 10 foods for migraine relief and provide guidance on how to incorporate them into your diet.

• Ginger: Ginger has anti-inflammatory properties and can help relieve nausea, which is a common symptom of migraines. Try adding fresh ginger to your tea or smoothies, or cook with ginger in your meals.
• Magnesium-rich foods: Magnesium has been shown to help prevent migraines and relieve symptoms. Foods that are rich in magnesium include spinach, almonds, and black beans. Try incorporating these foods into your diet to help prevent migraines.
• Omega-3 fatty acids: Omega-3 fatty acids are known for their anti-inflammatory properties and may help reduce the frequency and severity of migraines. Foods that are high in omega-3s include salmon, mackerel, and walnuts. Try adding these foods to your diet regularly.
• Complex carbohydrates: Complex carbohydrates, such as brown rice, whole-grain bread, and pasta, can help regulate blood sugar levels and provide a steady source of energy. This can help prevent migraines caused by low blood sugar levels.
• Leafy Greens: Leafy greens, such as spinach, kale, and collard greens, are rich in vitamins and minerals, including magnesium and vitamin B2, which have been shown to help prevent migraines.
• Carrots: Carrots are a good source of beta-carotene, which is a type of vitamin A that has been shown to help prevent migraines. Try snacking on raw carrots or adding them to your meals.
• Berries: Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants, which can help reduce inflammation and prevent migraines.
• Water: Dehydration is a common trigger for migraines, so it's important to stay hydrated. Aim to drink at least 8 glasses of water per day, and more if you are exercising or in a hot climate.
• Tuna: Tuna is a good source of vitamin B6, which has been shown to help prevent migraines. Try incorporating canned tuna into your meals, or opt for fresh tuna for a healthy and delicious meal.
• Dark chocolate: Dark chocolate contains flavonoids, which are antioxidants that can help reduce inflammation and prevent migraines. However, be sure to choose dark chocolate with a high cocoa content and avoid chocolate that contains added sugar or milk.

Cooking for Migraine Relief: Tips for Migraine-Friendly Meals

If you suffer from migraines, it's important to be mindful of the foods you eat and how you prepare them. By cooking migraine-friendly meals, you may be able to reduce the frequency and severity of your migraines.

• Avoid Food Triggers: The first step to cooking migraine-friendly meals is to avoid the foods that trigger your migraines. As we've discussed in previously, common food triggers include aged cheese, cured meats, fermented foods, citrus fruits, nuts, chocolate, and caffeine. By avoiding these foods, you can reduce your risk of experiencing migraines.
• Use Fresh Ingredients: Fresh ingredients are always best when it comes to cooking migraine-friendly meals. Fresh fruits and vegetables are rich in vitamins and minerals, which can help prevent migraines. Fresh meats and fish are also good sources of protein and can be a healthy addition to your meals.
• Limit Processed Foods: Processed foods are often high in additives like MSG, which can trigger migraines in some people. Try to limit your consumption of processed foods and opt for fresh or frozen ingredients instead.
• Cook with Herbs and Spices: Herbs and spices are a great way to add flavour to your meals without relying on food triggers like onions and garlic. Try using herbs like basil, oregano, and thyme, and spices like cumin and turmeric to add flavour to your meals.
• Experiment with Migraine-Friendly Ingredients: There are many ingredients that can help prevent migraines and provide relief. For example, ginger, magnesium-rich foods, omega-3 fatty acids, and leafy greens have all been shown to help prevent migraines. Try incorporating these ingredients into your meals to help prevent migraines.
• Use Healthy Cooking Methods: The way you cook your food can also impact your risk of experiencing migraines. Try to avoid deep-frying and using excess oil, as these can be triggers for some people. Instead, opt for healthy cooking methods like baking, grilling, and steaming.
• Stay Hydrated: Dehydration is a common trigger for migraines, so it's important to stay hydrated while cooking and eating. Drink plenty of water throughout the day, and try to limit your consumption of sugary or caffeinated beverages.

Cooking migraine-friendly meals may take some time and effort, but it can be well worth it if it helps reduce your migraines. By avoiding food triggers, using fresh ingredients, experimenting with migraine-friendly ingredients, and using healthy cooking methods, you can create delicious and healthy meals that support your overall health and wellbeing.

Lifestyle Changes: Other Triggers to Consider Besides Food

While food triggers are a common cause of migraines, there are other lifestyle factors that can also contribute to migraines.

• Stress: Stress is a common trigger for migraines. If you are prone to stress-related migraines, it's important to take steps to manage your stress levels. This can include practicing relaxation techniques, such as meditation or yoga, getting enough sleep, and finding healthy ways to cope with stress, such as exercise or spending time with loved ones.
• Lack of Sleep: Sleep is crucial for overall health, and lack of sleep can be a trigger for migraines. Aim to get at least 7-8 hours of sleep per night, and try to establish a regular sleep routine. This can help regulate your body's natural sleep-wake cycle and reduce your risk of experiencing migraines.
• Hormonal Changes: Hormonal changes, such as those that occur during menstruation, pregnancy, or menopause, can be a trigger for migraines in some people. If you experience migraines related to hormonal changes, talk to your healthcare provider about potential treatment options.
• Environmental Triggers: Environmental triggers, such as bright lights, loud noises, or strong smells, can also be a trigger for migraines. Try to limit your exposure to these triggers when possible, and use strategies like wearing sunglasses or earplugs to help reduce their impact.
• Physical Activity: While regular exercise can help prevent migraines, intense physical activity can also be a trigger for some people. If you experience migraines related to physical activity, try to find a balance between staying active and avoiding triggers. You may also want to talk to your healthcare provider about potential preventative measures.
• Weather Changes: Weather changes, such as changes in barometric pressure or extreme heat or cold, can be a trigger for migraines in some people. While you can't control the weather, you can take steps to manage your symptoms during these times, such as staying hydrated and avoiding excessive exposure to the elements.

Supplements and Medications: Other Options for Migraine Prevention and Relief

n addition to lifestyle changes and dietary modifications, there are other options for preventing and relieving migraines. Here are some of the supplements and medications that may be helpful for managing migraines.

• Magnesium Supplements: Magnesium supplements have been shown to help prevent migraines and may also help alleviate symptoms. Magnesium is an important mineral that is involved in many processes in the body, including regulating nerve and muscle function. It may also help reduce inflammation, which is a common trigger for migraines.
• Vitamin B2 Supplements: Vitamin B2, also known as riboflavin, has been shown to help prevent migraines. It is involved in many processes in the body, including energy metabolism and the production of neurotransmitters.
• Coenzyme Q10 Supplements: Coenzyme Q10 is a natural antioxidant that is involved in many processes in the body, including energy production. Some studies have shown that coenzyme Q10 supplements may help prevent migraines and reduce their severity.
• Triptans: Triptans are a type of medication that are used to treat migraines. They work by constricting blood vessels and blocking pain signals in the brain. Triptans are available in various forms, including tablets, injections, and nasal sprays.
• Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Nonsteroidal anti-inflammatory drugs, such as aspirin and ibuprofen, can help alleviate migraine symptoms by reducing inflammation and relieving pain. These medications are available over-the-counter and are often used as a first-line treatment for mild to moderate migraines.
• Anti-Nausea Medications: Nausea is a common symptom of migraines, and anti-nausea medications can be helpful in alleviating this symptom. These medications work by blocking the chemicals in the brain that cause nausea and vomiting.

While lifestyle changes and dietary modifications can be effective for preventing and managing migraines, there are also supplements and medications that may be helpful. By working with your healthcare provider to develop a comprehensive treatment plan, you can find the combination of therapies that works best for you.

Frequently Asked Questions: Addressing Common Concerns About Migraine Triggers and Food

What are the most common food triggers for migraines?

The most common food triggers for migraines include aged cheese, cured meats, fermented foods, citrus fruits, nuts, chocolate, and caffeine. However, triggers can vary from person to person, so it's important to pay attention to your individual triggers and avoid them when possible.

Can avoiding food triggers completely eliminate migraines?

While avoiding food triggers can help reduce the frequency and severity of migraines, it is unlikely to completely eliminate them. Migraines can be triggered by a variety of factors, including stress, lack of sleep, and hormonal changes.

Can certain foods help prevent migraines?

Yes, certain foods have been shown to help prevent migraines, including ginger, magnesium-rich foods, omega-3 fatty acids, and leafy greens. However, it's important to remember that triggers and prevention methods can vary from person to person, and it's always best to consult with a healthcare professional.

Can dehydration trigger migraines?

Yes, dehydration is a common trigger for migraines. It's important to stay hydrated throughout the day and aim to drink at least 8 glasses of water per day, and more if you are exercising or in a hot climate.

Can food triggers change over time?

Yes, food triggers can change over time, and what triggers migraines for you now may not be the same as what triggered them in the past. It's important to pay attention to your individual triggers and adjust your diet and lifestyle accordingly.

Can medication be used to manage food triggers?

Yes, there are medications that can be used to manage migraines, including triptans, nonsteroidal anti-inflammatory drugs (NSAIDs), and anti-nausea medications. Talk to your healthcare provider about whether medication may be right for you.

Conclusion: Finding the Right Diet for Your Migraine Management

Migraines can be a challenging condition to manage, and finding the right diet can be an important step in preventing and managing migraines. By avoiding trigger foods and incorporating migraine-friendly foods into your diet, you may be able to reduce the frequency and severity of your migraines. In this article, we have provided guidance on the foods to avoid and embrace, tips for cooking migraine-friendly meals, other triggers to consider besides food, supplements and medications that may be helpful, and addressing common concerns and questions related to migraines and food triggers. It's important to remember that triggers and prevention methods can vary from person to person, and it may take some time and experimentation to find the right diet for your migraine management. In addition to dietary modifications, it's also important to consider lifestyle changes, such as managing stress, getting enough sleep, and avoiding environmental triggers. If you are having difficulty managing your migraines, it's always best to consult with a healthcare professional. Your healthcare provider can help you develop a comprehensive treatment plan that takes into account your individual triggers, lifestyle factors, and medical history. By working with your healthcare provider and making dietary and lifestyle changes, you can find the combination of therapies that works best for you and improve your overall quality of life.

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