There are many foods that trigger migraines – whether they are true “food allergies” that is how we will address them. We will also discuss foods that actually help your body fight migraines. As I stated before, these are just “aids” not what truly heals. In order to resolve your migraines, you will need to figure out what your body is trying to tell you and fix it.
TRIGGERS
Cheese. I am lactose intolerant and the only cheeses I can eat with minimal reaction are hard cheeses – this is because the lactase has been broken down already with the aging process of the cheese.
Aged cheeses (Parmesan, Romano, Asiago, Cheddar, Swiss, Gouda, Provolone, Bleu, Brie, and Gorgonzola) contain a compound called tyramine, which is formed during the aging process – this many doctors believe is the culprit for migraines. If you are lactose intolerant and still crave your cheese, try goat or sheep cheese.
To test for this sensitivity, remove all cheeses from your diet for a period of time and see if your migraines decrease. And remember it is AGED cheese that is the issue not specifically HARD cheeses.
Processed / Cured / Smoked Meat. This list includes bacon, sausage, ham, hotdogs, and all deli meat. The reason they are bad for your head is that they are made using nitrites / nitrates. If you are processing your own meat and don’t use these products, you may not have any issues. Some root vegetables are also high in nitrites and could potentially cause migraines. This includes beets.
Red Wine. Containing high amounts of histamine, red wine can cause migraines. Histamine is part of the normal digestive process as it tells the body to start releasing gastric acid when you consume food. Other foods also naturally contain histamine: tomatoes, citrus, chocolate, spinach, cured meats and cheeses. You will see that this list overlaps with other “triggers.” The difference is that red wine itself has HIGH amounts of histamine. If you have issues with your migraines, it could be a combination of triggers that create the migraine. Additionally, red wine also contains nitrates – another crossover trigger.
Chocolate. This will dismay many people, I know. But your sweet fix might be part of the problem. Chocolate also contains nitrates and this could be the issue. Other studies show that the “cocoa” might be the issue as it has high amounts of serotonin. Some places report that chocolate is the number one trigger and other sites show that it isn’t a trigger at all. So, keep your journal and annotate whether you have any reaction when you eat your chocolate. I would recommend that you test different percentages as well. I have no issues when I consume extremely dark chocolate. I hope you are able to find your own that will work for your head.
Aspartame and Other Artificial Sweeteners. Broken record time, these are bad for you no matter whether you have migraines or not. They are all carcinogenic and should be avoided at all costs. Do I need to give you more reasons not to consume them?
Monosodium Glutamate (MSG). If you are unaware of this “seasoning,” it is most commonly found in prepared Asian food as a “flavor enhancer.” Many people have adverse reactions to MSG. When you consume MSG your glutamate levels may increase over-stimulating your neurons and the result is a migraine.
Nuts and Certain Seeds. Many contain tyramine which is a migraine trigger. Almonds, peanuts, walnuts, pecans, pumpkin seeds, and sesame seeds all will need to be tested. Pickled or fermented vegetables are also high in tyramine.
AIDS
I have often found when I am trying to get rid of a migraine to first try something sweet – an apple, a banana, a spoonful of honey… not much. If that doesn’t work in 10 minutes or so, I try a pinch of salt under my tongue. If that doesn’t work, I move on to caffeine. Strong dark coffee usually does the trick. If none of these work, I am in big trouble and expect to be in a dark room for three days or so.
Bananas. I wrote a post a while back about bananas being your “one a day keeps the doctor away” solution. I really do believe this. Bananas have so many health benefits, it isn’t surprising that managing migraines would be one of them.
Magnesium +D3. Magnesium deficiency is one of the primary reasons for migraines. Get mineral tested and ensure all your levels are within acceptable ranges. I found that once I started taking Magwell every day, my number of migraines dropped substantially.
Omega3. In addition to fighting depression and anxiety, Omega 3 also helps with migraines.
Water. Ensure you are getting enough water each day. Water flushes out toxins and ensures proper blood flow.
Wishing you a healthy day!
Blessings – E