Share Your Migraine Recipes for Trigger Free Eating (2024)

FAQs

What are some common trigger foods for migraines? ›

Stress is the most common trigger of headaches and migraines.

There's a laundry list of foods known to trigger a migraine attack, the most common ones being foods that contain histamine and MSG, chocolate, cheese and other dairy products, artificial sweeteners (e.g. aspartame), caffeine, cured meats, and anything with a strong smell.

Eating a healthful diet may help prevent migraine episodes. A healthful diet should consist of fresh foods whenever possible, including fruits, vegetables, whole grains, and lean proteins. Fresh foods are less likely to have added food preservatives, which can trigger migraine headaches in some people.

Although many different foods and beverages can trigger migraines, there is what is known as “The 5 C's of migraines”: cheese, chocolate, coffee, co*ke, and citrus fruits. And a 6th C is claret, or red wine.

Citrus fruits contain high levels of acid, which can trigger a migraine. Fresh fruits, such as raspberries, kiwi, pineapple, and ripe bananas, can also be triggers. Chocolate contains caffeine and beta-phenylethylamine, both of which can trigger a migraine.

Alcoholic drinks such as red wine, caffeinated beverages, foods that contain MSG, and sweeteners can all trigger migraine headaches. However, more common food items that have been associated with headaches and migraines often include: Dairy. Eggs.

Migraines occur in both children and adults but affect adult women three times more often than men. Migraines are genetic. Most migraine sufferers have a family history of the disorder. They also frequently occur in people who have other medical conditions.

According to the Office on Women's Health, aged cheeses are among the foods that contain a compound called tyramine (along with soy products, fava beans, hard sausage, smoked fish, and Chianti wine). Tyramine may interact with the neurotransmitters in the body and lead to migraines.

Acceptable purchases—Fresh chicken, beef, veal, lamb, fish, turkey or pork. (Some sausage is made without MSG, natural flavor or onion). Be sure the meat is not injected with a tenderizer (like Hatfield's Simple Tender pork products) or with broth (some turkey and chicken).

What cheese is ok for migraines? ›

Dairy Products

Acceptable purchases: Deli American cheese, American cheese with jalapeno peppers, cottage cheese, ricotta cheese and cream cheese. White milk is ok. What to avoid: Aged cheeses like Cheddar, Monterey Jack, Colby and Swiss. Avoid mozzarella cheese, Brie, sour cream buttermilk and yogurt.

Dietary migraine triggers are very common. Some people notice migraines within a few minutes or up to several hours after consuming certain foods or drinks.

Research is continuing, but some studies suggest potassium may help alleviate migraine pain by contributing to healthier nerve functioning. Bananas are good for headaches because they deliver a dose of potassium, magnesium, B vitamins, and complex carbohydrates, all of which contribute to reducing headache pain.

Nuts — including peanuts and peanut butter — as well as dried fruits naturally contain high levels of a chemical called phenylalanine that can be a migraine trigger, according to the Association of Migraine Disorders. The same is true for dried fruits like raisins, dates, figs, and apricots.

A low-carb diet may be the culprit of your daily headaches. Without enough carbohydrates, your blood sugar can drop drastically, prompting headaches. Consume healthy and carb-rich foods such as brown rice, oatmeal, apples, carrots, and pears to avoid nasty headaches.

Some foods contain chemicals or additives which some people find contribute to their migraine attacks. For example: Tyramine, which is found in red wine and foods such as soft cheeses like camembert and brie.

Alcoholic drinks such as red wine, caffeinated beverages, foods that contain MSG, and sweeteners can all trigger migraine headaches. However, more common food items that have been associated with headaches and migraines often include: Dairy. Eggs.

The Association of Migraine Disorders identifies nuts (including peanut butter and all seeds) as a common migraine trigger as they are a phenylalanine-containing food. Phenylalanines are amino acids that can affect vascular tone, which may have a role in migraines, according to the National Library of Medicine.