Which Foods Cause Migraines? Research shows that some foods can trigger severe attacks of migraines at once. The most common triggers are pure chocolate, caffeinated drinks, and red wine. Knowing what foods cause migraines is important for successfully preventing a painful migraine attack episode, as these triggers must be avoided.
Migraine triggers can vary, but some factors are well-known and regularly contribute or provoke migraine attacks in some individuals.
1) Caffeine
Caffeine is a common trigger for migraines and headaches due to excess intake or withdrawal. However, reports from the American Migraine Foundation indicate that caffeine does have the contrary effect wherein it relieves impending migraine attacks in some patients when taken occasionally and in controlled amounts.
Caffeine-rich Foods and Drinks to Look Out For -
- Coffee
- Tea
- Cacao
- Healthier Alternative -
Ditch the caffeine and start your day with a nutrient-packed smoothie. Banana, almond, and spinach smoothies naturally boost energy without risking headaches.
2) Aged cheese
Generally, tyramine content is high and can trigger migraines in most aged cheeses, such as blue cheese, parmesan, and cheddar. The reason this happens is that tyramine causes activation or stimulation of blood vessels.
- Cheeses to Avoid -
- Blue cheese
- Parmesan
- Vintgar Cheddar
- Healthier Version -
Instead, opt for fresh, low-tyramine cheeses, such as mozzarella, ricotta, or cottage cheese. Such cheeses can be indulged in and replace the urge for cheese without the resulting migraine.
3) MSG- Monosodium glutamate
Monosodium glutamate is the sodium salt of glutamic acid, an easily available chemical that occurs naturally in the human body and is predominantly used worldwide as a flavour enhancer. Though MSG is generally recognised as safe, some studies and anecdotal evidence link it to migraine attacks in sensitive people.
Where MSG is Often Used -
- Packaged crisps
- Instant noodles
Divergent studies -
Some also cite MSG as a migraine cause, while clinical studies are inconclusive on the same issue. Further studies are advised about its effects on patients with migraine.
Healthier Alternative -
Avoid MSG-filled foods and get healthy with recipes such as salmon with apple-walnut crust and roasted broccolini. This flavoring pack has no additives and is filled with nutrients.
4) Alcohol (Especially Red Wine)
Alcohol, particularly red wine, is a notorious migraine trigger. This is due to its high levels of tyramine, sulfites, and its dehydrating effects, all of which can contribute to headaches and migraines.
Why Red Wine Causes Migraines -
- Contains tyramine, which impacts blood vessels.
- High in sulfites, often used as preservatives.
- Can dehydrate the body, a common headache trigger.
Safer Alternatives -
If you’d like to enjoy a drink, opt for clear spirits like vodka or gin in moderation, as they are less likely to trigger migraines. For a healthier choice, stick to non-alcoholic options like herbal teas, sparkling water, or freshly pressed fruit juices.
5) Fermented Foods
Fermented foods, much like aged cheeses, are high in tyramine, a compound known to trigger migraines in some individuals. While these foods offer probiotic benefits, they can be problematic for those prone to migraines.
Fermented Foods to Avoid -
- Fermented pickles
- Kimchi
- Kombucha (may also contain alcohol)
- Soy sauce
- Sauerkraut
Delicious Alternatives -
Skip the fermented options and opt for a fresh, flavorful meal like black bean tacos with quick-pickled radishes. This vegetarian dish is nutrient-rich and tyramine-free, offering a safe and satisfying alternative.
6) Chocolate
In some research, people find chocolate was reported as a migraine trigger in up to 33% of participants.
Chocolate contains both caffeine and beta-phenylethylamine, which might provoke attacks in sensitive individuals.
Delicious Alternative -
Replace chocolates with flavored Yogurt.
7) Managing Migraine Triggers General Guidelines
- Keep a Food Diary
Record your meals and symptoms to identify personal triggers. Migraine triggers vary, so understanding yours is crucial.
- Drink Water
Most of the causes of headaches come from dehydration. Drink plenty of water throughout the day.
- Eat Daily
Skipping meals can cause low blood sugar. This is another migraine trigger. Eat at scheduled times.
- 7-8 hours of sleep
Poor sleep often exacerbates migraines. Aim to get 7-8 hours of quality sleep daily. Consult a healthcare professional If migraines continue, seek advice from a doctor or dietitian. They can help prescribe the right medications, diet modifications, and lifestyle changes.