Nearly 22 percent of females and 10 percent of men reported severe headache or migraine pain in 2009, according to the Centers for Disease Control and Prevention. Although tension headaches are more common, affecting nearly 80 percent of the general population, migraines are more severe. Many factors may contribute to headaches, including stress, depression, skipped meals, overexertion, head injuries, eye strain, nutrient deficiencies and certain foods. In addition to seeking treatment for underlying causes, dietary changes may help manage your symptoms.
Leafy, Green Vegetables
Leafy, green vegetables provide rich amounts of vitamins, minerals and antioxidants, such as beta-carotene and vitamin C, which support your body's ability to resist and heal from illnesses. According to the University of Maryland Medical Center, leafy, green vegetables also contribute rich amounts of magnesium to your diet -- a mineral that may help prevent or reduce the intensity of migraine symptoms. For broadest nutrient benefits, incorporate a variety of leafy greens, such as kale, spinach, collard greens and mustard greens, into your diet. For heightened benefits, choose leafy greens in place of vegetables that may worsen headache symptoms, such as snow peas, broad beans, fava beans, sauerkraut and raw onions.
Whole Grains
Whole grains contain all nutritious parts of the grain. As a result, they provide more fiber, vitamins and minerals, including magnesium, than refined grains. The National Headache Foundation recommends using caution when consuming homemade yeast-risen breads and coffee cakes and sourdough bread, which can increase levels of the amino acid tyramine in your body and increase your risk for headache symptoms. Whole grains, such as brown rice, wild rice, quinoa, barley, popcorn and commercially baked whole grain breads provide nutritious alternatives.
Fresh Milk Products
Milk is a valuable source of protein, calcium and vitamin D. Skim, 2-percent and whole milk and American, cheddar and cottage cheese can be consumed freely within a low-tyramine diet, according to the NHF. Limit or avoid aged cheeses, such as blue, brie and Swiss cheese, however, and fermented dairy products, such as yogurt and kefir, which may peak your tyramine levels. If all dairy products trigger or worsen your symptoms, opt instead for fortified soy, rice or almond-based milk and cheeses.
Certain Fruits
Like vegetables, fruits are valuable sources of fiber and antioxidants. Avoiding citrus fruits, avocados and bananas may help reduce headache symptoms, according to the UMMC. To maintain low tyramine levels, consume these and other fruits, such as pineapple, lemons, limes, dried fruit, papayas and red plums, in modest portions only. Fruits unlikely to worsen your symptoms include apples, peaches, apricots, cherries, tomatoes, grapes, kiwi and cantaloupe.
Fresh Meat and Fish
Meat and fish provide rich amounts of protein and nutrients, such as iron. If your headaches stem from iron-deficient anemia, eating more iron-rich foods may help manage head pain and other anemia symptoms, such as fatigue. Although vegetables, such as beans and lentils, are also high in iron, the form reaped from meat, fish and poultry is more easily absorbed. The NHF recommends avoiding aged, dried, smoked and pickled items, such as pepperoni, pickled herring and beef jerky, which can increase your tyramine levels. Safer alternatives include fresh red meat, poultry and fish.
References
- Centers for Disease Control and Prevention: Percentage of Adults Who Had Migraines or Severe Headaches, Pain in the Neck, Lower Back, or Face/Jaw by Sex: National Health Interview Survey, 2009
- University of Maryland Medical Center: Tension Headache
- University of Maryland Medical Center: Magnesium
- National Headache Foundation: Low Tyramine Headache Diet
- Office of Dietary Supplements: Iron Fact Sheet
