Which Foods Are Worse for Migraines and What Can You Eat Instead?

A migraine is more than simply a headache; it's a complicated neurological disorder that can cause excruciating pain, nausea, light and sound sensitivity, and extreme fatigue. A person's food choices are a major contributor to migraines. To avoid and manage migraines, it is crucial to identify which foods can set them off in those who are prone to migraines.

This article lists nine foods that cause migraines and offer healthy alternatives.

Food and Migraine

There are many facets to the association between food and migraines. Migraine triggers can be found in certain meals due to their chemical composition, which can alter brain chemistry, widen blood vessels, or excite nerve endings. Also, symptoms might worsen if you miss meals or eat things that make your blood sugar levels rise and fall quickly.

9 Foods That Can Cause Migraines

Here are 9 foods that can set off your migraines (and alternatives):

Cured Cheddar

The breakdown of proteins in aged cheese including Parmesan, blue cheese, and cheddar produces the chemical tyramine. One typical migraine trigger is blood vessel dilatation, which is caused by tyramine.

A healthier alternative would be to eat fresh, unaged cheeses such as cream, ricotta, or mozzarella, which contain less tyramine.

Pork Products

The nitrates and nitrites found in sausages, hot dogs, and deli meats are preservatives, and they can widen blood vessels, which is why they cause migraines.

Grilled chicken or turkey are good alternatives because they are fresh and unprocessed. Find deli choices that are minimally processed and nitrate-free.

Drinking

The histamines and sulfites found in red wine, are known to bring on migraines. Dehydration is a typical trigger for migraines.

An alternative is to drink plenty of water, herbal teas, infused water, or carbonated water with natural flavors. Drinking white wine or lighter spirits in moderation may be less of an issue.

Sweet treats

Caffeine and phenylethylamine, two ingredients in chocolate, can affect brain chemistry in ways that cause headaches in those who are susceptible to them.

Swap out the sugary candy for carbs or fresh fruit if you're craving something sweet. If chocolate doesn't bother you, you could find that black chocolate, which has fewer ingredients, it is easier to eat than milk chocolate.

Caffeinated beverages

Caffeine can alleviate headaches if consumed in moderation, but migraines can be triggered by either too much caffeine or too fast of a withdrawal.

Another option is to drink a maximum of a tiny cup of caffeinated beverage daily. To address sensitivity, it is recommended to decrease intake gradually. You can use peppermint or chamomile herbal tea as a caffeine substitute.  

MSG, or Monosodium Glutamate

The flavor enhancer monosodium glutamate (MSG) is present almost everywhere in Chinese cuisine, processed snacks, and soups in a can, yet it has the potential to overstimulate nerve endings, triggering migraines.

Alternatively, you can season your food with natural herbs and spices such as turmeric, rosemary, garlic, or MSG-free alternatives.

Sugar Substitutes

Some people experience migraines when they consume diet sodas or other sugar-free goods that include sweeteners such as aspartame or sucralose.

Swap out the sugar with some all-natural sweeteners like stevia, honey, or maple syrup. Even better, cut less on sweeteners in general if you want to prevent exceptionally and dangerously high or low blood sugar levels.

Pickled or Fermented foods

The fermentation process makes pickles, kimchi, and sauerkraut rich in tyramine, which some people find to be a migraine trigger.

Fresh veggies or alternatives that are softly steamed are a good substitute. Use fresh lemon juice or vinegar-based condiments sparingly if you like acidic flavors.

Citrus fruits:

For sensitive people, the citric acid in citrus fruits like oranges, lemons, limes, and grapefruits might set off a migraine.

For a refreshing alternative that won't trigger migraines, try fruits that aren't citrus, such as apples, pears, or berries. Use apple cider vinegar to substitute other acidic ingredients in your recipes.

Diet Management Tips to Avoid Migraine

Following these tips will help reduce the intensity and frequency of migraine episodes:

Document Your Diet:

Make a note of everything you consume and how it affects your migraine symptoms so you can find out what causes them.

Maintain a Regular Meal Schedule: Migraine-inducing swings in blood sugar levels might result from missing meals. Try to eat a healthy meal every three to four hours.

Drink Plenty of Water:

Being dehydrated is a significant setback. Keep yourself hydrated all day by drinking lots of water and eating water-rich fruits like cucumber and watermelon.

Restrict Your Consumption of Processed Foods:

Added sugar, nitrates, and monosodium glutamate (MSG) are common migraine triggers in processed foods. Eat more natural, entire foods.

Avoiding every possible trigger at once could be too much to handle, so it's best to eliminate them gradually. To identify the source, remove one possible trigger at a time.

What to Eat If You Suffer from Migraines?

Aside from staying away from things that bring on migraines, eating foods that are high in nutrients can also alleviate their symptoms.

• Magnesium is a mineral that is beneficial against migraine, and it is mostly found in green vegetables.
• Omega-3 fatty acids, abundant in fatty fishlike salmon and mackerel, have anti-inflammatory effects.
• Eat whole grains to keep blood sugar levels stable and energy levels up all day.
• Flaxseeds and almonds are good sources of magnesium and healthy fats.
• If you're feeling queasy or have a headache, try ginger, which has natural anti-inflammatory qualities.

Know When to Get Expert Advice

Migraine sufferers may find relief with dietary changes, but medication may be necessary in extreme circumstances. Make an appointment with your doctor if:

Sometimes, migraines can get brash. So, changing one's way of life does not alleviate symptoms. In that case, seeking professional help is recommended.

Summary:

If you avoid triggers and switch to a diet that is easier on the body and more nutrient-dense, then you can manage migraine. It is possible to reduce the episodes of migraine and their severity by finding out which foods trigger them and then avoiding them. Effective migraine care requires a multi-dimensional approach that includes diet management, enough hydration, stress control, and medical supervision.

You can manage your migraines and live a better life if you make deliberate and proactive decisions.