Struggling with the debilitating effects of migraines can feel like navigating a minefield: one wrong step and you’re knocked out by throbbing pain. But what if making simple tweaks to your diet could help you sidestep these triggers? If you’re prone to migraines, it’s helpful to have a migraine “food to avoid list” on hand to identify potential triggers and make more informed choices
Whether you’re a long-time migraine sufferer or someone looking to avoid unwanted headaches, focusing on migraine-friendly snacks or recipes can make all the difference. Here’s what you need to know.
Aged Cheeses
Aged cheeses are a common migraine trigger due to their high levels of tyramine, a substance that forms naturally as proteins in the cheese break down over time.
Cheeses that are particularly rich in tyramine include:
- Cheddar
- Blue cheese
- Parmesan
- Swiss
This compound is known to affect blood vessel constriction and dilation, which can lead to headaches in migraine-prone individuals. If you’re looking to make diet changes for migraine pain, consider choices that are lower in tyramine, such as cottage cheese, American cheese, cream cheese, or ricotta.
Alcohol
Although, technically not a food, alcohol is one of the most well-known migraine triggers and is often consumed while eating, making it equally important when discussing a migraine-friendly diet. Alcohol can lead to dehydration, another common migraine trigger, because it acts as a diuretic in the body.
Certain types of alcohol can exacerbate headaches more than others. Red wine is particularly notorious for causing migraines due to its high content of histamines and tannins, which can trigger headaches by dilating blood vessels.
Fermented Foods
Fermented foods, while packed with beneficial probiotics and nutrients, can be a hidden migraine trigger for certain individuals. The fermentation process creates histamine and tyramine, which can stimulate the central nervous system, causing an increase or decrease in blood flow.
For people prone to migraine, regularly consuming fermented foods could increase the frequency of attacks. Some examples of fermented foods that can trigger migraines include kimchi, sauerkraut, yogurt, miso, soy sauce, and teriyaki sauce. Taking a probiotic supplement might be a better option.
Cured Meats
Cured meats often contain nitrites and nitrates, which are used as preservatives to keep the meat’s color and flavor. These compounds can cause blood vessels to dilate and trigger headaches in people who are prone to migraines. Tyramine is also present in cured meats.
Artificial Sweeteners
Both the Mayo Clinic and American Migraine Foundation list artificial sweeteners, specifically aspartame, as a possible migraine trigger, so if you already suffer from migraines, it’s probably best to avoid them whenever possible.
Citrus Fruits
Citrus fruits, though rich in vitamins and antioxidants, can be a surprise when it comes to trigger foods for headaches. Oranges, lemons, limes, and grapefruits are among the most common culprits. The high acidity in these fruits has been known to irritate the nervous system or disrupt serotonin levels, potentially leading to migraines in sensitive individuals.
If you love your citrus fruits, you may not have to eliminate them entirely. Try incorporating them into your diet slowly to see if your body can handle them in smaller doses, or start with citrus-flavored foods to satisfy the craving without eating an entire fruit.
Migraine-Friendly Foods to Try
It’s not all bad news! There are lots of migraine-friendly snacks or recipes to consider adding to your diet. For instance, spinach, kale, and other leafy greens are rich in magnesium, which has been linked to migraine prevention by supporting healthy nerve function.
Common lean proteins such as chicken, turkey, and tofu provide essential amino acids without the preservatives and nitrates found in processed meats. Protein is critical for muscle repair and energy production, making these foods an ideal addition to any migraine-friendly diet.
How to Make the Most of Your Migraine Foods to Avoid List
Knowing what foods to avoid and which ones to eat more of can go a long way in providing migraine relief. To really start seeing results, it’s important to continue with your other migraine solutions, including managing stress, maintaining a healthy sleep routine, and keeping a migraine diary to help you keep track of your triggers.
Another way to manage your migraines is by using a tool like gammaCore™ non-invasive vagus nerve stimulator (nVNS). Available by prescription from your health care provider, this portable, handheld device is clinically proven to treat and prevent migraine pain without any drug-related side effects. Use gammaCore nVNS twice daily to keep migraine pain at bay or as needed to treat migraine pain when it strikes.
To see if gammaCore is right for you, visit our clinic finder to locate a health care provider near you, or contact our dedicated Customer Experience team at 888-903-2673 or customerservice@electrocore.com.
