Not every migraine is tied to a trigger. But if yours are, one of the best ways to prevent them is to learn your triggers and do your best to avoid them. For some people, that means saying no to certain foods.
Why Does Food Cause Headaches?
The exact cause of migraines isn’t known. But doctors agree that brief changes in your brain activity bring them on. These affect your blood vessels and nerve signals as well. The result: throbbing head pain that can last for days.
Foods to Watch Out For
Some common trigger foods include:
- Baked goods with yeast, such as sourdough bread, bagels, doughnuts, and coffee cake
- Cultured dairy products (like yogurt and kefir)
- Fruits or juices such as citrus fruits, dried fruits, bananas, raspberries, red plums, papayas, passion fruit, figs, dates, and avocados
- Nuts and nut butters
- Soy products (miso, tempeh, soy sauce)
- Vegetables like onions, pea pods, some beans, corn, and sauerkraut
Cut Back on Cheese
Avoid These Additives
Chemicals added to food to enhance their flavor or help them stay fresh longer may bring on a headache:
MSG (monosodium glutamate). While research studies to date do not conclusively establish MSG as a migraine trigger, you should avoid MSG if it appears to be a trigger. It is main ingredient in soy sauce and meat tenderizer. It’s sometimes listed on packaged foods as “all natural preservatives” or “hydrolyzed protein.” Reports indicate it could trigger a migraine within 20 minutes of ingesting.
Nitrates and nitrites. These chemicals are found in many cured and processed meats, like hot dogs, ham, and bacon. Once they get into your system, they cause your blood vessels to swell, which can start a headache.
Aspartame. It’s unclear how this artificial sweetener, which is 150 times sweeter than sugar, causes headaches. More research is needed. Still, you may want to limit how much you use.
Watch What You Drink, Too
You may have heard that red wine causes migraines, but other alcoholic drinks like beer, champagne, and hard liquor can also make your head pound. Certain ingredients in alcohol cause chemicals and blood vessels in your brain to act in an unusual way. You don’t need to spend all night at a bar for this to happen. For some people, one boozy drink can be enough to trigger a headache.
Caffeine can cause headaches. But it isn’t wise to go cold turkey on your favorite drinks. That could lead to a withdrawal headache. Instead, you may need to limit your caffeine intake to no more than 200 milligrams a day. That’s about one small cup of coffee. Remember, it isn’t just hot drinks and some sodas that have caffeine. Chocolate has some, too.
Check Your Eating Habits
It isn’t just the food you eat that can trigger a migraine. Your eating habits play a role as well. You may get a headache if you:
- Don’t eat enough
- Don’t drink enough water
- Skip meals
How to Hold Off Migraines
Take these steps to help stave off a migraine after you eat:
Choose better food. Eat as much wholesome, fresh food, like fruits and vegetables, as you can. Avoid processed and packaged foods.
Eat more “mini” meals. Instead of three large meals each day, opt for five or six small ones. This will prevent you from getting a headache because you’re hungry. You’re also less likely to eat a lot of a single food that could trigger a migraine.
Drink plenty of water. To stay hydrated, sip at least eight glasses of water each day.
How to Do an Elimination Diet
If you suspect that certain foods or drinks trigger your migraine, an elimination diet could help. You'll cut out foods and drinks that can trigger migraines and then slowly add them back. If your migraine symptoms return, it may be a sign that it's because of a certain food.
Talk to your doctor before giving it a try. You'll want to make sure that it's safe for you and learn how to fine-tune the food plan for your needs.
Don’t cut out everything that might cause a headache at once. That’ll only make it harder to figure out which ones affect you. Also, it’s a bad idea for children and pregnant women to restrict food.
Instead, cut out one potential food trigger at a time. Keep track of how you feel over the next month. This should help you decide whether the food in question is a problem or if you can start eating it again.
Keep a food journal
A diary will help you keep track of your diet. If you get a migraine, don't look only at what you ate that day. Go back as far as 3 days before.
Sometimes, people crave the foods that will trigger their migraine. If you suspect a certain food or drink, remove it from your diet again for at least a month.
Think about your medicines
If your symptoms don't go away during this diet, your doctor may want to look at all prescription and over-the-counter drugs that you take. Some common meds, like those that treat acne, asthma, and heart disease, can bring on a migraine. So can some birth control pills and weight loss supplements.
Don't stop or change any of your medication doses until you get the go-ahead from your doctor.
An elimination diet isn't foolproof
Since migraines have many triggers that aren’t food or drink, keep in mind that the diet may not give you all the answers.
And for this diet to work, it's important to stick with the plan. There are lots of foods to cut out, and you'll need to be committed to seeing it through. But if you stay the course, you may come away with a plan of action for preventing a migraine headache.