Headaches and migraines can be a real pain especially when suffering from them all the time. Nutrition can be a big piece of the puzzle when trying to uncover the reasons for chronic issues. Did you know there are certain foods and drinks that may trigger migraines? Alternatively there are foods and drinks that may help decrease symptoms when they arise or prevent them from starting.
Foods to avoid as a trial:
- Aged Cheeses (cheddar, blue cheese, Parmesan)
- Nitrates found in processed meats (salami, hot dogs, bacon)
- Chocolate
- Fermented or Pickled Foods (sauerkraut, kimchi)
- Yeast-containing Baked Goods (bread, donuts)
- Certain Fruits (citrus fruits, bananas, avocados)
- Nuts and Seeds
- Onions
- Foods Containing MSG (monosodium glutamate, often found in processed foods)
- Aspartame and other artificial sweeteners
- Caffeinated foods (coffee flavoured desserts)
- Gluten-containing foods (for some people sensitive to gluten)
Drinks to avoid as a trial:
- Alcoholic Beverages (especially red wine and beer)
- Caffeinated Beverages (coffee, tea, pop, energy drinks)
- Artificially Sweetened Drinks (diet drinks)
- Certain Fruit Juices (citrus juices)
When looking at ingredients, it’s best to stay away from foods with tyramine (a chemical found in fermented foods, aged cheeses), phenylethylamine,(an amino acid found in chocolate, nuts, citrus fruits, soy foods, and vinegar), histamine-containing foods (including alcohol, fermented foods, dried fruits), and gluten!
Other tips to help clear your head:
- Long fasting windows is the most common and most significant dietary trigger for migraines. A well balanced breakfast soon after waking is recommended for blood sugar stability.
- A low tyramine diet and low histamine diet has also been shown to be helpful for some individuals
- Food intolerance testing can be helpful for individuals who have chronic headaches/migraines. Uncovering food sensitivities may help ongoing headaches. If you stop eating the foods that trigger your migraines/headaches then you may see them fade away or not come at all. The power and influence of food is shown in this study about the IgG-Based Elimination Diet and resolution of headaches/migraines. At Longév Clinic we offer specific testing, check out services here.
- An elimination diet can also uncover some triggering foods. By avoiding all above foods and drinks you will learn whether they are the cause of your concerns. It will be clear when you reintroduce these to your diet and immediately get a headache.
- Try to fill your diet with foods that enrich your life and are vitamin and mineral dense which will potentially alleviate and reduce your headaches. We have some listed below but this is not an exhaustive list.
Foods to enjoy:
- Leafy Greens ( spinach, kale)
- Nuts and Seeds (almonds, flaxseeds)
- Fatty Fish (salmon, mackerel, tuna)
- Whole Grains ( oats, brown rice, quinoa)
- Magnesium-rich Foods (avocados, bananas, dark chocolate)
- Berries (strawberries, blueberries, raspberries)
- Ginger (can be used fresh, powdered, or in tea)
- Sweet Potatoes
- Legumes ( lentils, chickpeas, beans)
- Yogurt (preferably plain greek yogurt without sugar added)
- Cruciferous Vegetables (broccoli, brussels sprouts)
Drinks to enjoy:
- Water (staying hydrated is crucial)
- Herbal Teas (chamomile, peppermint, ginger tea)
- Green Tea (contains antioxidants and a small amount of caffeine)
- Fresh Fruit Smoothies (using migraine-friendly fruits like berries)
- Coconut Water (good source of electrolytes)
- Bone Broth (nutrient-rich and hydrating)
- Electrolyte Drinks (low-sugar options to maintain electrolyte balance) We love LMNT electrolyte powders for hydration especially on hot days or when exercising. Purchase here
We appreciate that altering your diet is not an easy thing to do but given the insight we now have about foods that may help or hinder it is a step in the right direction to try and eliminate triggers. Uncovering the truth about specific ingredients and whether or not they can help stop the chronic issues of migraines and headaches may well be life altering in a very beneficial way.
