Migraine headaches can occur due to changes in serotonin, which is a chemical produced in the brain. Serotonin levels can cause blood vessels to shrink or swell, and when blood vessels are swollen, they can cause pain. Many things can affect serotonin levels, including blood sugar, changes in estrogen levels and certain foods. Foods that trigger a migraine in one person may not trigger a migraine in another, but some foods do consistently cause migraines in many people. Unfortunately, the only way to know for sure is to experiment with different foods and then eliminate the culprits.
Causes
Many food items can trigger a migraine headache. Avoid chocolate and caffeine in any amount. Also, refrain from drinking alcoholic beverages, especially red wine, beer and sherry. Fruits such as figs, raisins, papayas, avocados, red plums and bananas may also cause migraines. Stay away from beans -- including broad, fava, garbanzo, Italian, lima, navy, pinto and pole beans -- and avoid freshly baked yeast products, including breads, coffee cakes and doughnuts. In addition, do not consume breads and crackers that contain cheese, including pizza. Avoid nuts and nut butters, and seeds such as pumpkin, sesame and sunflower seeds. Also, do not consume cultured dairy products such as buttermilk and sour cream.
Migraine Fighters
There are some foods thought to fight migraine headaches that you may want to try. Be sure to introduce these foods in small amounts if they are new to you. Peppermint, cayenne pepper, ginger, fish and foods rich in calcium such as spinach, broccoli and kale can prevent migraines. Additional foods include those rich in magnesium such as oatmeal, wheat and garlic.
Mirgraine Prevention
Eat regular meals to avoid fluctuation in blood sugar and try to eat something every couple of hours during your waking hours. Do not skip meals, as this will alter your blood-sugar level and may trigger a headache.
Warnings
Avoid any products that are aged, pickled, smoked, dried, fermented, marinated or contain nitrates, nitrites or tyramine. In addition, do not consume products that contain NutraSweet, monosodium glutamate -- otherwise known as MSG -- meat tenderizer, soy sauce, brewer's yeast, yeast extract or autolytic yeast. Read food labels carefully, even if you have purchased the product before, as manufactures will sometimes change product ingredients. You should also discard leftovers after 48 hours, which can cause migraines due to food aging.
Tips
Keep a food diary to track problematic foods. Write down what you eat and what time you eat it, which will help you track headache trends. In some cases, the combination of certain foods will also induce a migraine headache, so knowing the order and times of foods consumed can be very valuable.
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