Specialists in brain function and nutrition break down the culprits that trigger migraines in food
In the U.S., migraine affects about one-third of the adult population, with dietary factors playing a significant role in its management. Certain dietary supplements, such as vitamin B12, vitamin D, and magnesium, may help reduce migraine occurrence and severity [1][2].
However, some foods and beverages can trigger migraines. Common triggers include aged cheeses, fermented foods, cured and processed meats, foods containing tyramine, monosodium glutamate (MSG), nitrates/nitrites, aspartame, caffeine, alcohol, chocolate, and artificial sweeteners [1][2][3].
Tyramine, found in aged cheeses, fermented foods, and cured meats, may provoke migraines by disrupting blood vessel tone and neural signaling [1][3]. Nitrates and nitrites, preservatives in processed and smoked meats, can stimulate the release of nitric oxide, causing vasodilation (widening of blood vessels), leading to headaches [1][3]. MSG may stimulate neurotransmitter release or cause vasodilation, triggering headaches [1][2].
Aspartame, an artificial sweetener, has been reported by some migraine sufferers to cause headaches, though evidence is mixed [1][2]. Caffeine has a complex role: it can trigger migraines in some people but also relieve headache symptoms in others; its effects vary individually and require clinical guidance [2][4]. Alcohol (especially red wine and beer) is a common trigger likely due to its effects on blood vessels and dehydration [2][5]. Chocolate is often cited but evidence is inconsistent, possibly related to its caffeine and phenolic compound content [2][5].
Skipping meals can trigger a migraine in up to 50% of people who experience the condition [5]. Eating every 3 to 4 hours or so may help reduce migraine occurrence. Adding protein and fiber to meals and snacks can keep blood sugar levels steady while keeping you satiated between meals [5].
A large study from Stanford University found that people with migraine did not have regular thrice-per-day mealtimes compared to people without migraine. Skipping meals or fasting was a common trigger noted in this study [6]. Keeping a food and symptom journal can help identify possible dietary migraine triggers [5].
It's important to note that individual sensitivity varies widely, and no universal list of foods needs to be avoided by all migraine sufferers [2]. Maintaining regular meals and consistent caffeine consumption patterns may reduce migraine risk [5]. A dietitian can help someone identify and eliminate food triggers, stay hydrated, and plan regular meals, which may reduce the occurrence and severity of migraine.
Migraine has a strong genetic component, and it is more common in women of reproductive age and in those with lower socioeconomic status [7]. Dietary factors can influence migraine by affecting how the brain uses glucose, producing inflammation, and changing the release of chemicals like serotonin [8].
Identifying food triggers can help reduce migraine attacks. If you suspect a certain food or beverage may be triggering your migraines, consider eliminating it from your diet for a few weeks to observe any changes in symptoms. Always consult with a healthcare professional before making significant dietary changes.
References:
- Diet and Headache: Part I. Triggers
- Diet and Headache: Part II. Foods that Help and Foods that Hurt
- Foods That Trigger Migraines
- Caffeine and Headaches
- Managing Migraines: Diet and Lifestyle Tips
- Meal frequency and migraine: a population-based case-control study
- Migraine: epidemiology, genetics, and sex differences
- Dietary Factors Influencing Migraine: A Review
- Qulipta, a person's choice of food and beverages, plays a significant role in managing migraines, with certain foods triggering episodes and others offering potential relief.
- Some nutrition essentials, like vitamin B12, vitamin D, and magnesium, could help reduce migraine frequency and intensity, according to science [1][2].
- In the workplace-wellness sphere, understanding medical-conditions such as migraines, their causes, and potential triggers has become crucial for maintaining employee health and wellness.
- Fitness-and-exercise, skin-care, and therapies-and-treatments can also contribute to overall health and wellness, along with managing diet.
- Mens-health and womens-health, particularly regarding migraines, have distinct aspects due to distinct physiological differences.
- For instance, a large study found that skipping meals can trigger migraines in up to half of those who suffer from the neurological disorder [5].
- Optimal meal frequency,not just meal content, seems to matter: eating every 3 to 4 hours can help reduce migraine occurrence [5].
- A regular meal schedule, adequate hydration, and steady blood sugar levels can be key for both avoiding migraines and maintaining a healthy lifestyle.
- In fact, adding protein and fiber to meals and snacks can help keep blood sugar levels steady while keeping you satiated between meals [5].
- Personal-growth, career-development, job-search, and education-and-self-development can all benefit from taking care of one's health, as a healthier individual is generally more productive.
- To identify food triggers for migraines, some recommend keeping a food and symptom journal for easier tracking of potential connection between intake and headache episodes [5].
- The global-cuisines one chooses to cook, from healthy-cooking to dining on beverages and global-cuisines, can have an impact on migraine management.
- Food-and-drink choices can affect neurological-disorders like migraine directly, through their chemical makeup and how they are metabolized, or indirectly, through inflammation and brain chemistry [8].
- CBD-rich oils and other supplements are becoming increasingly popular as potential, though not definitively proven, therapeutic options for managing migraine [1].
- As with any health matter, always consult with a healthcare professional before making significant dietary or lifestyle changes and for guidance on personalized migraine management.
