From the Guidelines
To manage migraines, it is crucial to stop eating processed foods containing trans fatty acids, as well as sugar-rich, salty, and high-fat foods, as they can trigger inflammation and worsen migraine symptoms. When considering dietary changes to manage migraines, it's essential to focus on eliminating common triggers.
- Processed meats containing nitrates and nitrites, such as bacon, hot dogs, and salami, should be limited due to their potential to trigger migraines 1.
- Foods with MSG, artificial sweeteners, especially aspartame, and alcohol, particularly red wine and beer, are also potential triggers.
- Additionally, foods high in histamine, such as aged cheeses, fermented foods, and citrus fruits, may exacerbate migraine symptoms.
- It is recommended to keep a food diary for 4-6 weeks to identify personal triggers, as they vary between individuals.
- When eliminating foods, remove one at a time for at least two weeks to accurately assess its impact.
- Staying well-hydrated and maintaining regular eating patterns is also crucial, as skipping meals can trigger migraines.
- The connection between these foods and migraines relates to their ability to trigger inflammation, blood vessel changes, or neurotransmitter imbalances in susceptible individuals, as discussed in the context of rethinking healthy eating in light of the gut microbiome 1.
From the Research
Foods to Avoid for Migraine Management
To manage migraines, it is essential to identify and avoid trigger foods. While the exact relationship between diet and migraine is still debated, several studies have investigated the role of dietary habits in migraine patients.
- Fasting, alcohol, chocolate, and cheese are commonly reported dietary precipitating factors for migraine attacks 2.
- Certain foods such as citrus fruits, tea, coffee, pork, chocolate, milk, nuts, vegetables, and cola drinks have been cited as possible allergens associated with migraine 3.
- Substances in food like tyramine, phenylalanine, phenolic flavonoids, alcohol, food additives (sodium nitrate, monosodium glutamate, aspartame), and caffeine may cause modifications in vascular tone and trigger migraine attacks in susceptible individuals 3.
- Foods that may bring on a migraine attack include chocolate, cheese, citrus fruits, bananas, nuts, 'cured' meats, dairy products, cereals, beans, hot dogs, pizza, and food additives 3.
Dietary Patterns and Migraine
Research has also examined the intake patterns of dietary items in relation to migraine status.
- A cross-sectional study found that individuals with non-migraine headache or any migraine were more likely to have low intake of total alcohol 4.
- Migraineurs with aura were more likely to have low intake of chocolate, ice cream, hot dogs, and processed meats 4.
- Those who experience migraine at least once per week were more likely to have low intake of skim/low-fat milk and white and red wine 4.
Limitations and Future Research
While these findings provide insights into the relationship between diet and migraine, the overall quality of evidence is low, and most studies assessing diet patterns and diet-related triggers were cross-sectional studies or patient surveys 5.