Migraines are an unpredictable neurological condition characterized by intense head pain. Migraine, a prevalent condition affecting approximately 18% of women and 6% of men, is a complex issue with various triggers.
Although diet is not the sole cause of migraines, it has been identified as a potential factor influencing their frequency.
Migraine sufferers frequently blame certain foods and beverages – including alcohol, chocolate, cheese and citrus fruits – as the source of their discomfort.
Diet can help alleviate migraine symptoms. Eating small meals regularly, limiting intake of fatty foods and drinking plenty of water are all effective measures for doing just this.
Migraine Diet Modification
Vegetables
An effective migraine diet is an invaluable way to lessen headache frequency and severity, so it is crucial that you discuss dietary changes with your pain doctor to develop a personalized plan tailored specifically for you. Furthermore, keeping a food journal can be extremely useful in tracking triggers and finding solutions.
Popular migraine diets typically exclude foods rich in histamine or tyramine. Unfortunately, such restrictions may not suit all individuals and could even lead to nutritional deficiencies.
As part of a migraine-friendly diet, foods containing MSG, sodium caseinate, yeast extract and nitrates (used in deli meats, hot dogs and sausages as preservatives) must be eliminated; however there are alternative sources of protein low in histamine and tyramine such as beans, nuts seeds and legumes which provide protein without raising histamine levels and pain levels; try eating more beans nuts seeds legumes which also provide magnesium which has been proven to reduce migraine frequency and pain levels; make dairy-free mango berry nice cream to enjoy this summer treat and provide your body with essential nutrients!
Dairy
Migraines can be debilitating. Beyond the classic throbbing pain, many experience nausea, vomiting and sensitivities to sound and light, among other symptoms that can ruin an otherwise normal day or week – it is therefore vital that steps are taken to try to prevent migraines as much as possible.
Studies have suggested that diets low in sodium and/or with moderate amounts of fat could be effective at reducing migraine attacks.
Unfortunately, however, people suffering from migraines often struggle with sticking to extremely restrictive diets that exclude salty or fatty foods – this may lead to nutritional deficiencies which should only be undertaken with guidance from a registered dietitian or doctor.
Diet is an essential component of migraine treatment plans. Avoid missing meals and consume small, nutritious snacks throughout the day to stay hydrated and avoid migraine flare-ups.
There are some great recipes for Migraine-friendly food online; an especially tasty treat is dairy-free nice cream made with bananas and strawberries which offers rich flavors without adding unnecessary sweetness.
Alcohol
Alcohol may be a trigger for those prone to migraine headaches, yet its exact cause remains unknown. Ethanol is present in most alcoholic drinks; however, other compounds found within such beverages such as tyramine, histamine or even phenylethylamine found in certain wines could potentially also trigger headaches in some individuals.
Avoiding food and drinks known to trigger migraine is key for many. But it’s important to keep in mind that everyone experiencing migraine is different; thus a restrictive diet may not work for everyone. Therefore, for optimal results it is wiser to make changes under guidance from a dietician or medical professional.
Maintain a headache and food diary (either manually or digitally) to identify possible triggers of headaches such as aged cheese, chocolate, caffeine or alcohol. If one particular food or beverage seems to be an aggravating factor for your headaches, consume it in moderation until seeing its impact on results.
Caffeine
People commonly believe that caffeine is a migraine trigger; however, studies show that one to two daily servings do not increase the risk of migraine attacks.
Research indicates that between 6.3% and 14.5% of individuals may experience migraines triggered by coffee consumption. Furthermore, for those who are sensitive to caffeine, its intake may exacerbate the intensity and duration of headaches.
If you suspect a food may be contributing to your migraines, keep a food diary and collaborate with your physician in devising an elimination diet plan. This involves temporarily cutting back (usually three days) on it while gradually adding back any suspected triggers, noting any results as you go.
Avoid foods containing additives like monosodium glutamate, sodium caseinate, yeast extract and nitrates found in canned or cured, smoked and pickled meats such as deli meats, hot dogs sausages or jerky that contain these components; such foods contain high concentrations of the amino acids tyramine and phenylethylamine, which have been known to worsen migraine headaches.
Note that migraine is often triggered by multiple factors; specific foods might trigger it; for instance, food cravings could result from low blood sugar or hunger and not directly due to eating particular items.
Specific Foods That May Trigger Migraines
Certain foods and drinks have been known to trigger migraines in some individuals. Here are specific foods that may act as triggers:
Aged Cheeses: Blue cheese, Swiss, Parmesan, feta, and aged cheddar are examples of aged cheeses that could potentially trigger migraines.
Cured Meats: Salami, summer sausages, pepperoni, and corned beef fall under the category of cured meats that may trigger migraines.
Pickled Foods: Olives and sauerkraut, which are pickled foods, have been associated with migraine triggers.
Alcohol: Red wine, in particular, is known to be a common trigger for migraines.
Caffeine: Coffee, tea, colas, and other sodas containing caffeine have the potential to trigger migraines in susceptible individuals.
Nitrates in Foods: Foods like pepperoni, hot dogs, and lunch meats that contain nitrates have been linked to migraine triggers.
Dried Fruits: Some individuals may experience migraines after consuming dried fruits.
Chocolate: Chocolate is another commonly reported trigger for migraines.
Citrus Fruits: Citrus fruits have been known to trigger migraines in certain individuals.
Artificial Sweeteners: Aspartame and other artificial sweeteners have been associated with migraines in some cases.
It’s important to remember that triggers can vary from person to person, and not all individuals with migraines are affected by the same foods. Keeping a diary to track symptoms and food intake can help identify personal triggers.
How to Keep Track of Potential Food Triggers
Maintaining a food diary is an effective method for tracking potential food triggers for migraines. Here are some tips for keeping track:
Record Eating Patterns: Note the foods and drinks consumed, portion sizes, and the time of day they were consumed.
Include Other Factors: Document activities and events preceding the headache, such as sleep duration, stress levels, and significant occurrences.
Be Thorough: Record everything consumed, even if it’s not believed to be a trigger.
Use a Diary or App: Utilize a notebook or a food tracking app to log your food intake consistently.
Elimination and Reintroduction: Consider eliminating one or more common food triggers for two weeks, then reintroduce them one at a time, while monitoring any symptoms experienced.
Record Symptoms: Take note of any symptoms experienced after consuming certain foods.
By maintaining a food diary, patterns and potential triggers can be identified, leading to dietary adjustments that may help prevent migraines.
How to Incorporate Anti-inflammatory Foods Into Your Diet to Reduce Migraines
Including anti-inflammatory foods in your diet can contribute to reducing migraines. Here are some ways to incorporate these foods:
Increase Intake of Unprocessed Foods: Emphasize unprocessed foods that have anti-inflammatory properties, such as greens, vegetables, berries, low-glycemic fruits, walnuts, and other nuts.
Healthy Fats: Incorporate healthy fats, like those found in omega-3 fatty acid-rich foods such as salmon, walnuts, chia seeds, and tuna.
Focus on Fatty Fish, Whole Grains, Fruits, and Vegetables: Prioritize foods like fatty fish, whole grains, fruits, and vegetables in your meals.
Magnesium-Rich Foods: Add magnesium-rich foods to your diet, such as dark leafy greens, avocados, and tuna.
Omega-3 Fatty Acids: Increase your intake of omega-3 fatty acids by consuming fish, seeds, and legumes.
Consider a Ketogenic Diet: A ketogenic diet, which is low in carbohydrates and high in fat, may be beneficial for reducing migraine attacks compared to a standard diet, according to research.
Avoid Trigger Foods: Steer clear of foods known to trigger migraines, including aged cheeses, cured meats, caffeine, artificial sweeteners, and food preservatives.
Incorporating these anti-inflammatory foods into your diet can help reduce inflammation and potentially prevent migraines. However, it’s important to note that dietary changes may not be effective for everyone, so consulting with a doctor is recommended to find the most suitable approach for your specific needs.
