Research has shown certain foods can trigger migraine headaches in susceptible people. Triggers differ among migraine sufferers, so it is important to track daily activities and foods to help determine your individual migraine stimuli. Keep a daily log of the foods you consume, and be aware of the foods that are most likely to be migraine triggers.
Fruits and Vegetables
Americans are encouraged to increase their consumption of fruits and vegetables, but for migraine sufferers, some could be causing the headaches. Tomatoes, corn, onions, citrus fruits, apples, overripe avocados and bananas, figs, garlic and beans are potential triggers. Limit or avoid these trigger foods one at a time to see if your migraines stop.
Protein
Aged, cured and processed meats may trigger migraines in some individuals. Avoid ham, pickled herring, game, sausage, chicken liver, bologna and hot dogs. Stay away from foods with nitrates and nitrites, additives found in processed meats. Certain cheeses, particularly aged cheese, can also trigger migraines. Avoid blue cheese, Gouda, Swiss and cheddar to see if these could be causing headaches. Eggs, nuts and dried beans can also be trigger foods.
Caffeine and Alcohol
Alcoholic beverages, especially red wine, beer and sherry, have been found to trigger migraines in some individuals. While caffeine can be used to treat migraines, it may also cause headaches, even in very small amounts. Avoid or limit intake of caffeine sources to no more than two cups a day, including coffee, tea and sodas.
Sugar
Foods with added sugar, particularly refined sugar, can be a trigger for migraines. Cookies, pies, cakes, puddings and other sweets should be limited or avoided. Chocolate is a common trigger, so limit or avoid it completely to test whether it's a trigger. Artificial sweeteners like NutriSweet may also lead to headaches in some individuals.
Sodium
Salty foods can bring on migraine headaches. Avoid foods with monosodium glutamate (MSG) and soy sauce. Limit processed foods, as they often contain high levels of sodium. Do not add extra salt to food, particularly if high blood pressure is also an issue.
