6 foods to avoid if you suffer from migraines

Food is one of several lifestyle factors, along with stress and sleep, that can impact the frequency and severity of migraines.

1. Drinks with too much caffeine

A little caffeine (about 1 cup of coffee) can actually help treat or prevent migraine. However, higher doses appear to trigger migraine symptoms and make them worse. Individuals react differently to caffeine. If you drink coffee or other caffeinated beverages, keep a journal of your symptoms and the amount you drink to determine a safe dose for you.

2. Alcohol

People with migraines have noted a strong association between alcohol consumption and migraine symptoms. Like other foods and drinks, not everyone who is susceptible to migraines is triggered by alcohol. Limiting (or avoiding) alcohol is recommended for general health reasons, and the fact that it can trigger migraines is another reason to be careful with your consumption.

3. Aspartame

Some studies suggest that foods and drinks containing aspartame, an artificial sweetener, increase the symptoms and frequency of migraines. Other studies show no impact. If you notice you’re sensitive, other alternative sweeteners, such as monk fruit extract and stevia, may be better sugar-free substitutes.

4. Chocolate

Chocolate may exacerbate migraine symptoms in a small percentage of people. It is therefore a food that you should pay special attention to if you suffer from migraines.

5. Foods Rich in Tyramine

Tyramine, an amino acid naturally found in the human body as well as many foods, may trigger migraines in some people, although research on this topic is inconclusive. Foods that contain high amounts of tyramine include:

• Aged cheeses like blue, brie, gorgonzola, feta, cheddar, etc.
• Fermented foods, including sauerkraut, kimchi and miso
• Salted, smoked or marinated meats and fish such as smoked salmon (lox), mortadella, corned beef, bacon and pepperoni
• Alcohol
• Foods containing nitrates, sulfates, concentrated yeast and MSG

Everyone reacts differently to these foods (and tyramine), and small amounts may be tolerated, while larger doses may be more likely to trigger symptoms.

6. GMS

MSG, or monosodium glutamate, has long been associated with headaches and other symptoms in some people. However, research is inconclusive, with some studies linking MSG to an increased risk of headaches and migraines, while others show no link. The amount of MSG used in studies varies widely, which may suggest that dose is a factor.

Do specific foods trigger migraines?

Studies have shown that certain foods and drinks can trigger migraine symptoms in some people. However, there is considerable inconsistency in the data.

Some studies are relatively small and the dose of foods tested varies widely between studies, making it difficult to draw a definitive conclusion on specific foods.

If you think food might be a trigger for your migraines, keeping a food diary as well as a symptom diary can help identify potential triggers.

Although some experts recommend an elimination diet, there isn’t enough evidence to support eliminating all potential trigger foods at once.

Your eating habits matter too

How often you eat (or not eat) may be a more important predictor of migraines than what you eat. Studies show that fasting, skipping meals, or long intervals between meals can trigger migraines.

Prioritize balanced meals and snacks every 3 to 5 hours to keep blood sugar levels stable and reduce your risk of migraine.