Migraine is a complex and multifaceted condition that is more than just a severe headache. It triggers symptoms like dizziness, unsteadiness, nausea, vision, and speech troubles for some people. Such individuals may become sensitive to sight and sound. Beyond physiological problems, certain food items can act as migraine triggers or may worsen the condition. Continue reading to find out some food items that individuals must avoid while dealing with migraine symptoms.

Foods to avoid for migraine

According to health experts, migraine can be triggered by various environmental, physiological, lifestyle, or food-related factors. Most doctors advise patients to maintain a daily journal to easily understand what triggers their migraine. Although the causing factors may vary from patient to patient, careful study and research have helped determine some common food items that can cause or worsen a migraine episode. However, it is pertinent to note that while these food items may trigger migraine in some patients, they may be safe for others. The impact can vary from one person to another.

1. Tyramine

Some plant and animal-based foods contain a natural amino acid called tyrosine; it breaks down and releases tyramine during metabolism. Tyramine can trigger migraine, and one should avoid foods like-

• Aged cheese
• Cured meat
• Sauerkraut
• Kimchi
• Pickled veggies
• Citrus fruits

1. Monosodium glutamate

Some doctors have listed monosodium glutamate (MSG) as a potential trigger of migraine. FDA has declared MSG as safe, but it can be a potential trigger, mainly if a person eats a lot of fast, instant, and ready-made food. The foods listed below, which contain high levels of MSG, are best avoided for migraines.

• Frozen meat
• Canned soups
• Condiments
• Instant noodles
• Chips
• Snacks
• Fast food

1. Nitrates

Nitrates may cause the blood vessels in our body to become wider, allowing more blood flow and lowering our blood pressure, triggering a migraine. Nitrates are widely found in many foods and should be avoided. Nitrate-rich food includes-

• Spinach
• Fennel
• Cabbage
• Preservatives
• Processed meats
• Unfiltered water

1. Artificial sweeteners

Aspartame, Sucralose, Saccharin, Neotame, and Advantame are artificial sweeteners found in many processed foods, desserts, and beverages. It can affect the dopamine and serotonin levels in the brain. Continuous and regular use of foods rich in aspartame can trigger a migraine attack. Foods that contain aspartame include-

• Tabletop sweeteners like Equal, Sugar Twin
• Soda-rich beverages
• Sugar-free gum
• Sugar-free syrups

1. Excess caffeine

Moderate coffee can relieve some symptoms of migraine. However, too much caffeine intake can trigger a migraine episode. One or two cups of coffee a day is considered safe.

1. Onion and garlic

These food items are rich in sulfites, which are known for triggering migraine episodes in some patients. Sulfites can cause the release of certain chemicals that can lead to headaches. For individuals prone to migraines, limiting the intake of onion and garlic may help manage and reduce the risk of potential migraine episodes.

1. Chocolate

Dark chocolate is an important migraine trigger as it contains beta-phenylethylamine and caffeine. People who are at risk for migraine can consider alternatives like milk chocolates.

Maintaining a food journal is one way to identify and isolate migraine triggers. There is no proven list of foods that will cause a migraine as the triggers are unique to each individual; one can identify the foods that contribute to their condition by meticulously recording their eating habits and exposure to other triggers.