Foods that trigger migraine headaches are not the same for all people, so no universal diet works for everyone. Although many foods show up as possible culprits, it really boils down to trial-and-error in most cases. If you have diet-related migraines, eat a healthy diet of fresh foods that are unprocessed, and try questionable foods in small amounts to see how you react.
Beverages
Do not consume caffeinated beverages, including coffee, tea, colas and energy drinks, and do not drink alcoholic beverages, especially red wine, beer and sherry. Instead, have fruit juice, herbal tea, soy milk, rice milk, decaffeinated coffee and caffeine-free soda.
Fruits and Vegetables
Figs, raisins, papayas, red plums, overripe avocados and overripe bananas can all trigger a migraine headache. Beans, including broad, fava, garbanzo, Italian, lima, navy, pinto, pole and string, are additional migraine triggering foods. Avoid sauerkraut, snow peas, garlic, onions, olives and pickles, and limit citrus fruits to ½ cup per day and bananas to ½ per day.
Breads and Grains
Although most commercial breads are usually safe to eat, freshly baked yeast breads are not. As a rule, do not consume any freshly baked yeast products including breads, coffee cake and doughnuts. Hot as well as dry cereals are usually fine to eat, and so are grains such as rice, barley, millet, quinoa, bulgur and cornmeal. Avoid breads and crackers containing cheese and any product containing chocolate or nuts.
Protein and Dairy
Do not eat any aged, canned, cured or processed meats, including ham, pickled herring, salted dried fish, sardines, anchovies or chicken livers. In addition, do not consume sausage, bologna, pepperoni, salami, summer sausage, hot dogs, pate or caviar. Consume fresh or frozen meats, including poultry, fish, beef, lamb, veal or pork and low-fat or nonfat dairy products. Cheeses that are generally safe to consume include American, farmer, ricotta, cream cheese and cottage cheese. Avoid cultured dairy products including buttermilk and sour cream, and do not eat aged cheeses such as Gouda, Gruyere, mozzarella, Parmesan, provolone, Romano, Roquefort, cheddar, Swiss, Stilton, brie or Camembert.
Miscellaneous Foods
Do not consume any foods containing nitrates, nitrites or tyramine or any foods prepared with meat tenderizer, soy sauce, brewer's yeast, monosodium glutamate, yeast extract or seasoned salt. Avoid nuts and nut butters and seeds such as pumpkin, sesame and sunflower. Also, refrain from eating any foods that have been fermented, pickled or marinated, and consume salt in moderation.
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