Migraine Triggers: 8 Common Foods to Avoid
For those who suffer from chronic migraines, identifying triggers can be crucial to managing symptoms. Many are aware of common culprits like wine, beer, aged cheese, and caffeine, but certain foods might surprise you. In the book Heal Your Headache by Dr. David Buchholz, several lesser-known migraine triggers are discussed. While avoiding these foods for a couple of months and gradually reintroducing them can help pinpoint the actual culprits, here are some headache-inducing foods you might want to avoid:
- Fresh Bread
Freshly baked yeast products like bread, bagels, and donuts can be migraine triggers due to the yeast fermentation process. Freezing these items and consuming them once they’ve cooled can help avoid headaches. - Bananas and Avocados
Both of these nutrient-packed foods can be headache triggers, especially when overripe. This is due to increased levels of tyramine, a compound that can constrict blood vessels, triggering migraines. - Citrus Fruits
While citrus fruits are healthy, they can trigger headaches for some people, especially when consumed in juice form. Even a glass of orange juice may cause a migraine in susceptible individuals. - Foods with MSG
Monosodium glutamate (MSG), commonly added to Chinese food, soups, chips, and some rice and pasta meals, is a notorious migraine trigger. Its other names like “sodium glutamate monohydrate” or “UNII-W81N5U6R6U” can make it difficult to spot on ingredient lists. - Tomatoes and Tomato Sauce
Tomatoes naturally contain glutamate, which may trigger migraines for some. If tomato sauce is a regular part of your meals, try using it sparingly or opt for alternatives to avoid headaches. - Cured Meats
Meats cured with nitrates, such as hot dogs, bacon, and salami, are linked to headaches. These meats may also contain MSG, amplifying the migraine-triggering effect. Look for nitrate-free and MSG-free options if you’re a fan of cured meats. - Raw Onions
While cooked onions may be safe for some, raw onions can trigger migraines for others. A good substitute is shallots, which are often easier on the head while still adding flavor to dishes. - Aspartame (NutraSweet)
Aspartame, a sugar substitute found in sugar-free foods and diet sodas, is linked to headaches for some individuals. Though the exact cause is not well understood, research indicates a correlation between high aspartame consumption and an increase in headache frequency.
Migraines can have a variety of causes, and these foods might be triggers for some people. Keeping a food diary and consulting with a healthcare professional can help determine which specific foods are contributing to your migraines.
