If you or someone you know suffers from the pain of migraine, you may have wondered if what you eat could be to blame. While not every migraine is triggered by food, it is very possible that diet may play a role in making you more prone to having a migraine. Diet affects so many aspects of our health, that it would be naïve to think what we eat has no effect on migraines. The truth is many people with migraines report a known food trigger.
Combined with a predisposition to having migraines, there are a few foods that are more likely to trigger a migraine episode. These foods include aged cheese, chocolate, citrus fruits, and cured meats. Not everyone will have the same food triggers, and a particular food may not always trigger a migraine in the same person every time it is eaten. There are also other variables that can provoke a migraine, such as stress, dehydration, fluctuations in blood sugar, lack of sleep, allergies, and even changes in weather.
Some people have a higher threshold, or tolerance, for migraine triggers than others. The likelihood of having a migraine can increase when multiple factors are present together. For example, if you have gone a long time without eating or drinking, your blood sugar may drop, and you could be slightly dehydrated. Combine that with a food that you are sensitive to, and you have a recipe for a migraine headache.
For those who suffer from chronic migraines, a food reaction could be a real possibility. If you have noticed a migraine occurring within a few hours or the next day after eating a certain food, and this has happened on multiple occasions, you may have identified your food trigger. Knowing how food can trigger a migraine may help you reduce your risk. Avoiding certain foods, especially at times when other contributing factors are present, may improve your quality of life tremendously. The good news is that the number of migraine food triggers for an individual is often small. It is unnecessary to eliminate multiple foods or food groups from your diet. This can do more harm than good and potentially lead to nutritional deficiencies. Finding your specific food trigger(s) is a great first step on the path to overcoming migraines.
How Food Can Trigger a Migraine
The process by which food can trigger migraines is a little more complex than most people really care to know about. However, I feel it is beneficial for you to understand some of the ways food can contribute to migraines. First, food contains substances that can change the diameter of the blood vessels. They can become smaller (vasoconstriction) or larger (vasodilation). In people prone to migraine, this can affect the blood vessels in the tissue around the brain and ultimately provoke the classic migraine symptoms: visual aura, light and sound sensitivity, pain, and nausea.
Second, food can cause an immune response like a food allergy or reaction to chemicals in food. An allergic response can trigger the release of histamine, which causes inflammation. This inflammation can affect blood vessels which, in turn, can trigger a migraine in susceptible people. People who do not suffer from migraines could consume the same found with no noticeable effects. The amount of food consumed may also be a factor. Eating a small portion of a trigger food may have no effect but consuming a large amount could lead to a migraine. Even in those that do not normally have migraines, a large amount of a trigger food, especially when combined with other promoting conditions, could result in a migraine. Since everyone is unique, it is worthwhile to identify which foods trigger a migraine in you.
To help you get started, I have listed some of the most common food and beverage triggers here.
Common Food and Beverage Migraine Triggers
| Aged Cheese | Beer |
| Chocolate | Coffee |
| Citrus Fruits | Milk |
| Cured Meats | Tea |
| Fish and Shellfish | Wine |
It’s important to remember that some people may experience migraines that are triggered by foods or substances in foods not listed above. There are other foods or food substances that may trigger migraines in some people. For more information about migraine, here are some helpful resources:
Whether you are new to migraines or have had them for years, identifying and eliminating your food triggers may help you get back to living a migraine-free life. To learn more about migraines and diet, check out my book, Overcoming Migraine: A Proven Plan for Prevention. In this book I explain what research shows about migraines so far, possible triggers, the relationship between food and migraines, natural prevention strategies, pharmaceutical management, and tips for discussing migraines with your doctor. I also give you exclusive access to a migraine prevention plan. Don’t let migraines rob you of another day.
To Good Health and Fewer Migraines,
Lynn
