The Migraine Diet: What to Eat and What to Avoid

Migraines are powerful headaches that keep coming back and can make it very difficult to function. While medicines are available to help with migraines, many people have found that changing their food habits can also be quite beneficial.

Certain foods seem to trigger migraines for some people, while others may help prevent or even abort migraine attacks. This article explores some of the best foods to eat and avoid if you struggle with migraines.

The Migraine-Food Connection

Research has shown that certain foods can trigger migraines while others can provide relief. The mechanisms behind this connection are complex and not yet fully understood, but scientists believe that various compounds present in foods can influence neurotransmitter levels, blood vessel dilation, and inflammation—all of which are factors involved in migraine attacks.

Foods to Avoid

For many migraine sufferers, specific foods seem to kick off the cascade of neurological events that lead to a migraine attack. The most common dietary migraine triggers include:

1. Aged Cheeses

Aged cheeses contain tyramine, which can trigger migraines in some people. If you notice a correlation between eating aged cheese and migraines, it might be best to avoid them. Tyramine is formed as protein in food and breaks down over time, so fresher cheeses contain less of this compound.

Examples of high-tyramine cheeses include blue cheese, Swiss, cheddar, gouda, and parmesan. But not all cheese is off-limits; mozzarella, ricotta, and cream cheese are usually well-tolerated. Keeping a food diary to identify personal triggers is always a good idea.

2. Alcohol

Alcohol, especially red wine, is a well-known migraine trigger. It can cause dehydration and contains tyramine, both of which can lead to migraines. Alcohol can also cause blood vessels to expand, possibly contributing to a headache. If you choose to drink, do so in moderation, and drink plenty of water alongside alcohol to stay hydrated.

When it comes to alcohol, "moderation" means up to one drink per day for women and up to two drinks per day for men. However, alcohol tolerance is highly individualized, so pay close attention to how your body responds after drinking.

3. Processed Meats

Foods like hot dogs, sausages, and deli meats are types of processed meats that commonly contain nitrates and nitrites—preservatives that can expand your blood vessels and set off migraines. These meats are also loaded with sodium, which can cause you to become dehydrated.

Go for fresh, lean meats like chicken or turkey as an alternative. If you still want to have processed meats, aim for ones that don't contain nitrates and accompany them with plenty of veggies. As with everything, keeping it moderate is crucial.

4. Caffeine

While moderate amounts of caffeine can help alleviate a migraine, excessive intake can lead to caffeine withdrawal headaches and trigger migraines. Limiting your caffeine intake to about 200-300 milligrams per day, equivalent to 2-3 cups of coffee, is recommended.

Keep an eye out for hidden caffeine in things like chocolate, soft drinks, and some medications. If you choose to reduce your caffeine intake, do it slowly to prevent withdrawal symptoms. Consider alternatives like decaffeinated coffee or herbal tea.

5. MSG

A flavor intensifier known as monosodium glutamate (MSG), typically found in processed foods and Asian meals, can provoke migraines in some susceptible people. MSG can trigger a quick onset of headaches and facial flushing in these individuals.

To avoid MSG, check food labels and avoid products with MSG listed as an ingredient. When eating out, especially at Asian restaurants, ask if they use MSG in their cooking.

Foods to Embrace

While some foods can trigger migraine attacks, other foods may help prevent them. Incorporating more of the following foods and nutrients into your diet may help reduce migraine frequency and severity:

1. Fatty Fish

Fatty fish are rich sources of powerful anti-inflammatory omega-3s. Consuming salmon, mackerel, tuna, or other fatty fish 2-3 times per week may reduce how often you experience migraines and how intense the pain is, thanks to the omega-3 content.

These kinds of fish are also packed with vitamin D, which has been proven to help in pain management. Including them in your diet can be as simple as preparing grilled salmon for dinner or making a tuna sandwich for lunch.

It's essential to choose wild-caught over farmed fish when possible, as they typically have higher levels of Omega-3s. Also, remember to cook them with minimal added fats to maintain their health benefits. ##2. Fresh Fruits and Vegetables Adopting a fresh fruit and vegetable diet can yield manifold health perks, including easing migraines. These foods are high in water content, helping to keep you hydrated—a crucial factor in preventing migraines.

They are also packed with vital vitamins and minerals that could help lessen inflammation and discomfort. Moreover, many fruits and veggies are rich in magnesium and riboflavin, nutrients associated with preventing migraines. Aim to incorporate a range of colors in your diet to reap the benefits of each color group's diverse nutrients.

3. Whole Grains

Magnesium-rich whole grains such as brown rice, quinoa, and oatmeal may reduce how often you experience migraines. The fiber in these whole grain foods can also stabilize blood sugar fluctuations that trigger attacks.

They are versatile and can be included in your diet in various ways, such as oatmeal for breakfast or brown rice as a side dish for dinner. Furthermore, whole grains are good for heart health, which is an added benefit. Remember to look for "whole grain" on food labels to ensure you get the real deal.

4. Ginger

Ginger's powerful anti-inflammatory and pain-relieving properties may decrease migraine severity and duration, as evidenced by research. Consuming ginger in fresh, dried, or tea form makes it easy to access these benefits.

Besides its potential benefits for migraines, ginger can aid digestion, reduce nausea, and combat the common cold. You can add it to your meals, brew it into a soothing tea, or even munch on crystallized ginger. However, like any other food, it should be consumed in moderation.

5. Almonds

Almonds are rich in magnesium and riboflavin, both of which can help reduce the frequency of migraines. They also provide healthy fats and protein, making them a gratifying snack that can help maintain steady blood sugar levels.

Almonds can be savored both raw and toasted, and they're obtainable in different forms, such as almond butter or almond milk. But remember to monitor portion sizes, as almonds are high in calories. Also, choose unsalted versions to avoid excess sodium intake, which could potentially trigger migraines.

A Delicious Defense Against Migraines

Remember that every migraine sufferer responds differently to foods. Although these lists offer broad recommendations, paying close attention to your own body's responses to identify helpful and harmful foods is essential. Meeting with a doctor or dietitian to create a customized diet plan for your needs may give you the best shot at effective migraine relief.

MJ Brioso, Editorial Staff

MJ Brioso is a content writer who takes pleasure in creating compelling and informative articles about health and lifestyle. During her free time, you'll likely find her indulging in shopping or passionately exploring the world of fragrances.