People who suffer from migraine headaches do not all react to foods in the same way. In some cases, you will not be able to tolerate certain foods at all, but in other cases you may be able to tolerate a particular food if eaten rarely or in very small amounts. Keeping a food diary and experimenting with foods that are popular migraine triggers, as well as those foods that are not, will help you discover a migraine diet plan that works for you.
Beverages
Limit or avoid caffeinated products such as coffee, tea, chocolate, cocoa and colas, and do not consume alcoholic beverages, especially red wine, beer and sherry. Try drinking fruit juice, club soda, lemon-lime sodas and ginger ale. In addition, herbal tea, soy milk, rice milk and decaffeinated coffee are beverages that are not known to trigger migraine headaches.
Fruits and Vegetables
Possible migraine triggers include figs, raisins, papayas and red plums. Limit citrus fruits to 1/2 cup each day and bananas to 1/2 banana each day. Also, avoid overripe bananas and avocados, which may trigger a migraine. Vegetables to be wary of include snow peas, olives, pickles, onions, garlic and sauerkraut. In addition, avoid beans including pinto, navy, lima, Italian, garbanzo, fava, broad, pole and string beans.
Breads and Grains
Freshly baked yeast products including breads, coffeecake, doughnuts and sourdough breads are possible migraine triggers. Also, avoid breads and crackers that contain cheese, including pizza and any products containing chocolate or nuts. Safe foods include the majority of commercial breads, English muffins, Melba toast, crackers and bagels. Grains such as rice, barley, millet, quinoa and bulgur are also on the safe list. In addition, hot and dry cereals as well as cornmeal and noodles usually do not trigger migraines.
Protein and Dairy
Avoid cultured dairy products such as buttermilk and sour cream, and beware of cheeses other than American, farmer, ricotta, cottage and cream cheese. Limit yogurt to about 1/2 cup each day, and opt for milk that is low-fat or fat-free. Eat meats such as poultry, fish, beef, lamb, veal and pork. Meats that are aged, canned, cured or processed, such as ham, sardines, anchovies, sausage, salami, hot dogs, pate and caviar, are possible migraine trigger foods.
Miscellaneous
Foods containing nitrates, nitrites, tyramine, autolytic yeast, artificial sweeteners, meat tenderizers and soy sauce are all possible migraine trigger foods. Also, do not eat foods containing monosodium glutamate, also called MSG. Avoid processed foods, and read food labels carefully.
