Migraines headaches have many triggers, including foods. Certain foods are migraine triggers, but not everyone has the same reactions. A food that triggers a migraine in one person may not affect another person. A trigger food may cause a migraine one day but not on another day. According to the National Pain Foundation, triggers may combine to cause migraines especially during vulnerable times of high stress or during menstruation. The National Headache Foundation suggests logging foods you eat prior to a migraine to help find potential triggers.
Tyramine-Containing Foods
High levels of tyramine can trigger a migraine. When the amino acid tyrosine breaks down, it produces tyramine. Tyramine increases when foods age, ferment or are stored for a time. Foods such as aged cheese, cured meats like salami and liverwurst, sauerkraut, fermented soy products like soy sauce and miso, beer, yeast--including in fresh bread and fava beans contain tyramine.
Food Additives
Certain food additives can trigger migraines. Nitrates and nitrites are preservatives used to prevent food poisoning and add a cured or smoked flavor. Cured and processed meats, including sausage, hot dogs, bacon, ham, salami, pepperoni, corned beef and pastrami often contain nitrites. People affected by nitrites react within a few minutes to several hours after consuming the food. If you suspect nitrate and nitrite sensitivity, watch for and avoid foods with any of the following ingredients: sodium nitrite, sodium nitrate, potassium nitrite or potassium nitrate.
Monosodium glutamate (MSG) is a flavor enhancer and a meat tenderizer found in some canned, prepared and packaged foods. The Food and Drug Administration states that when MSG is added to food, it must be included on the ingredient list as "monosodium glutamate." In sensitive people, MSG can trigger a migraine within 30 minutes.
Alcohol
The effect of alcohol on migraine-sensitive people varies widely. Red wine is the most common type of alcohol that can trigger a migraine, although any alcohol can do so. Suspected substances in wine that trigger migraines include tyramine, histamine and sulfites, but the research is not conclusive. The National Headache Foundation recommends limiting your alcohol consumption. The U.S. Dietary Guidelines for Americans states that alcohol consumption be no more than one drink per day for women and no more than two drinks per day for men.
Caffeine
Caffeine may trigger a migraine in some people and be used to treat migraines in others. Caffeine is in beverages and foods including coffee, tea, some sodas, energy drinks and supplements, chocolate and foods. A moderate amount, up to 300 mg day, is safe for regular users. Caffeine goes to the brain quickly and helps the body absorb certain medications. Caffeine is in some over-the-counter (OTC) headache and pain medications and is part of a prescription migraine treatment.
Chocolate
Research continues on whether chocolate, or specific components in chocolate, are migraine triggers. Chocolate has low levels of caffeine, which may be enough to trigger migraines in highly sensitive people. A theory about chocolate, according to the National Pain Foundation, is that it is not the chocolate that triggers the migraine, but that some people crave certain foods, including chocolate, in the early stages of a migraine, just before it begins.
Nonnutritive Artificial Sweeteners
Several studies have looked for a link between headaches and artificial sweeteners. As of March 2010, no published research has found one. Widespread anecdotal reports from sensitive people claim that when artificial sweeteners are consumed, including aspartame and sucralose, migraines are triggered. You need to decide if this is a trigger for you. Aspartame and sucralose, in both diet and regular foods, are on the ingredients list.
Nuts and Seeds
Though not common, some people may get migraines from nuts and seeds. Peanuts, peanut butter, pumpkins seeds, sesame seeds and other nuts and nut butters may be a trigger. Be aware of this potential trigger, and note any migraine that may follow consumption of these foods.
Skipping Meals
Certain foods trigger migraines, but not eating can also trigger a migraine. Skipping meals can cause low blood sugar. Eating regular meals and having snacks between meals can help reduce migraines triggered by low blood sugar.
