For people who suffer from migraines, one of the key factors that can bring on an attack is diet. While not everyone has the same triggers, certain foods and drinks have been found to cause migraines in many individuals. Understanding what you eat and drink, and how it may affect your migraines, is an important step in managing the condition.
1. Caffeine
Caffeine can be a double-edged sword when it comes to migraines. For some people, it can help relieve migraine pain, which is why caffeine is found in certain migraine medications. However, consuming too much caffeine or suddenly cutting back on it can trigger a migraine. This is especially true if you’re used to drinking a lot of coffee, tea, or energy drinks and then skip your usual amount.
2. Alcohol
Alcohol is a common migraine trigger, with red wine being one of the main culprits. The reason isn’t entirely clear, but it may be due to chemicals in alcohol, such as tannins and histamines, that can cause blood vessels to expand, leading to migraines. Dehydration, which often accompanies alcohol consumption, can also contribute to triggering migraines.
3. Aged Cheese
Cheeses like cheddar, blue cheese, and parmesan contain a substance called tyramine, which is linked to migraine attacks. Tyramine is a natural compound that forms in foods as they age, and for some people, it can be a powerful trigger. If you’re prone to migraines, you might want to limit or avoid aged cheeses to see if it makes a difference.
4. Processed Meats
Many processed meats, such as hot dogs, sausages, and deli meats, contain nitrates or nitrites—preservatives used to keep the meat fresh and enhance color. These additives can cause blood vessels to dilate, potentially triggering a migraine. Some people find that simply cutting back on these types of foods helps reduce their migraine frequency.
5. Artificial Sweeteners
Certain artificial sweeteners, like aspartame (commonly found in diet sodas and sugar-free products), have been linked to migraines in some individuals. While the exact reason isn’t fully understood, some researchers believe that aspartame may affect chemicals in the brain, leading to migraines. If you notice a connection between sugar-free products and your headaches, it might be worth avoiding them.
6. MSG (Monosodium Glutamate)
MSG is a flavor enhancer often used in processed foods, canned soups, and restaurant dishes. It’s been associated with migraines and other headache types in some people. While it doesn’t affect everyone, if you tend to get migraines after eating foods with MSG, it’s a good idea to check labels and choose fresh or homemade meals when possible.
7. Skipping Meals
It’s not just what you eat, but when you eat that matters. Skipping meals or going too long without eating can cause a drop in blood sugar levels, which can trigger a migraine. Keeping your blood sugar steady by eating regular meals and snacks is important for preventing migraines.
How to Identify Your Triggers
Since everyone’s body reacts differently, it’s useful to keep a food diary to track what you eat and when migraines occur. This can help you identify patterns and avoid specific foods or drinks that seem to trigger your headaches.
While food and drink triggers can play a significant role in causing migraines, the good news is that with careful observation and dietary adjustments, many people can reduce the frequency and intensity of their migraines.