While not everyone’s migraines are caused by food, if they are, it’s important to know which foods can help (relieve symptoms and reduce their frequency) and which foods can trigger them.

Causes of Migraines

Migraines are not only irritating, but can also feel debilitating if they last too long. Migraines can be caused by many factors: some medications, others hormonal changes, some frequent insomnia, and some foods that trigger migraines.

Foods that can help prevent migraines

Doctors say a balanced, healthy diet can help prevent migraines. A daily diet should include fruits, vegetables, whole grains, and protein, all fresh.

Fresh foods are less likely to contain additives. In fact, many people experience frequent migraines due to the consumption of various food additives. Furthermore, if your protein intake comes from meats like beef and pork, it’s recommended to focus on lean meats.

Foods Most Likely to Trigger Migraines

First Group of Foods

Doctors believe that people with migraines, especially those triggered by food, should avoid the following foods as they are highly likely to trigger them.

• Bananas
• Beans (e.g., broad beans)
• Chocolate
• Corn
• Citrus Fruits

Second Group of Foods: Yogurt with Live Cultures and Other Dairy Products

• Onions
• Tomatoes
• Foods with a Potential for Triggering Migraines

Third Group of Foods

The following foods are less likely to trigger migraines than the foods listed above, but they are still a contributing factor for many people.

Cheese:

The longer protein-rich foods are stored, the more tyramine they contain. Tyramine is also known to trigger migraines. Cheeses such as blue cheese, Brie cheese, cheddar cheese, feta cheese, mozzarella cheese, Mornay cheese, Parmesan cheese, and Swiss cheese are all high in tyramine.

Chemical additives:

Adding chemical additives to food may make it taste better or last longer, but these additives can also significantly trigger migraines.

MSG:

You’ve probably heard that some people experience headaches after eating foods containing MSG. If this happens to you, try to avoid MSG.

Nitrates and nitrites:

These two ingredients are commonly found in processed meats, such as hot dogs, ham, and bacon. When nitrates and nitrites enter the body, they can cause blood vessels to dilate, triggering migraines.

Aspartame:

It’s not clear why the sweetener aspartame triggers migraines, but some people experience significant relief after stopping consumption of foods containing aspartame.

Alcohol:

Many people experience migraines after drinking red wine, but other alcoholic beverages, such as beer, champagne, and spirits like whiskey, can also trigger migraines.

Caffeine:

Excessive consumption of caffeinated beverages, such as coffee, is not recommended. Doctors recommend that people with migraines limit their daily caffeine intake to 200mg, roughly equivalent to a small cup of coffee.

Review Your Diet

While some of the foods and drinks mentioned above can potentially trigger migraines, doctors also believe that the following three dietary habits may also contribute:

• Eating too little
• Not drinking enough water
• Skipping meals

If you have any of these dietary habits, it’s recommended that you make some changes.