Approximately 11 out of every 100 people suffer from migraines, according to the National Institutes of Health. Migraines cause throbbing, pulsing and debilitating pain on one side of the head for several hours or days, often accompanied by nausea, vomiting and visual disturbances. Identifying and avoiding migraine triggers, including certain odors, irritants, bright lights, noises, stressors and foods, may help to prevent migraines in susceptible individuals.
Grains
Sourdough bread and homemade yeast breads and coffee cakes may trigger migraines in some individuals, according to the National Headache Foundation. Most breads, pancakes, cereals and pasta do not cause problems unless they contain ingredients such as nuts, seeds, cheese, chocolate or other migraine trigger-associated foods.
Dairy Products
Skim or two percent milk and cottage, ricotta, cream, American and low-fat processed cheeses do not trigger migraines, according to the National Headache Foundation. Some patients can tolerate buttermilk, sour cream, yogurt and small amounts of Parmesan or Romano cheese without getting a migraine as a result. However, aged or ripened cheeses, including Swiss, bleu, brie, cheddar, stilton, Roquefort, mozzarella, provolone and Camembert, may trigger migraines.
Animal Proteins
To prevent migraines, eat eggs, tuna and fresh meat, fish and poultry. Avoid aged, dried, fermented, salted, pickled or smoked products, including pepperoni, salami, pickled or dried herring and liverwurst, according to the National Headache Foundation. If they don't trigger migraines for you, bacon, hot dogs, corned beef, bologna, ham, luncheon meat containing nitrates or nitrites, and tenderized meats can be eaten, but with caution because some people do get migraines after consuming these foods.
Plant Foods
Migraine triggers from the plant food group include nuts, seeds, peanut butter, snow peas, fava or broad beans, sauerkraut, pickles and olives, according to the National Headache Foundation. Avoid fermented soy products such as miso, soy sauce and teriyaki sauce, as well, if you are prone to migraines. Limit your intake of raw onions, citrus fruits, pineapple, bananas, figs, raisins, avocados papaya, passion fruit, and red plums to avoid potential problems.
Sweets
Limit your intake of desserts containing chocolate, including ice cream, pudding, cookies, cakes and candy to avoid potential migraine problems, according to the National Headache Foundation. Avoid mincemeat pie and any dessert containing nuts, seeds, peanut butter or other restricted ingredients.
Beverages
Caffeine and alcohol tend to trigger migraines in some people. Avoid sherry, burgundy, ale, beer, vermouth and Chianti wine, and limit Riesling wine, vodka or scotch to one serving per day, according to the National Headache Foundation. Drink no more than two servings per day of coffee, tea, cocoa, chocolate milk and carbonated beverages to reduce your chances of getting a migraine.
Additives
Read labels carefully to determine if the food contains additives that might trigger a migraine. Avoid or limit foods containing large amounts of monosodium glutamate, nitrates, nitrites, yeast extracts, brewer's yeast, meat tenderizer, seasoned salt, soy sauce or teriyaki sauce.
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