migraine foods
Migraine Foods
Migraine Foods: Caffeine
Commonly found in: Certain prescription and over the counter drugs, coffee, tea (black and green), and sodas. Even “decaffeinated” beverages will contain trace amounts of caffeine.
Why: Since caffeine is a common additive in many foods, its easy to assume that most people do not react negatively to this additive. This is not true. Many people feel immediate side effects, including headaches, after consuming caffeinated beverages. Other people develop a dependency on caffeine (do you get a headache if you skip your morning coffee?) and develop headaches when their body does not get the usual expected amount. For many people this is primarily a problem with withdrawal headaches.
Safe alternatives: Herbal tea, carbonated water, coffee “alternatives” like Teeccino, and juices (although some fruits may also aggravate migraines.)
Migraine Foods: Cheese
What kinds: Aged cheese (examples: blue cheese, Cheddar, Swiss, Parmesan, Feta, Mozzarella (shredded), and Provolone) Other aged dairy products could also be problematic including yogurt, sour cream and buttermilk.
Why: Tyramine is found in many aged cheeses. Tyramine is an amino acid frequently found in aged or fermented foods. Tyramine is thought to cause migraines in some people due to an effect on neurotransmitters like serotonin and norepinephrine.
Safe alternatives: Young cheeses like cream cheese, ricotta, and cottage cheese. Fresh goat cheese and mozzarella can be fine for some people too.
Migraine Foods: Chocolate
What kinds: All but white. Darker chocolate will contain more compounds than chocolates with lower concentrations of cocoa.
Why: Chocolate contains caffeine, theobromine and phenylethylamine.
Theobromine is a primary alkaloid found in cocoa and chocolate that was used in the past as a treatment for circulatory problems and is still used today as a vasodilator. Theobromine also stimulates circulation, although its effects on the heart are reported to be less than that of caffeine.
Phenylethylamine functions within the human body as a neurotransmitter, although the exact concentrations reaching the brain are believed to be low after being processed through the digestive system. Regardless phenylethylamine is commonly sold as an over the counter nutritional supplement to treat depression and aid in weight loss.
Safe alternatives: White chocolate and other sweets.
Migraine Foods: Processed/Preserved Meats
What kinds: Canned, smoked, fermented, cured, etc
Why: Contains nitrites/nitrates, MSG, and tyramine.
Sodium nitrite is used to cure meat because it will inhibit the growth of bacteria and preserve the fresh red color of meat. When used in excess nitrates /nitrites are toxic, and for some people will cause headaches due to causing increase blood flow to the brain.
MSG is added to processed foods in order to increase flavor and provide a fleeting sense of satisfaction. MSG is thought to convert to Glutamate and act as a neuron exciter, which in turn can cause migraine attacks.
Safe alternatives: Check packaging for additives. Health food and organic grocery stores are more likely to sell additive free food. Also, consider sticking to fresh meats.
Migraine Foods: Red Wine, Alcohol, Vinegar, and Soy Sauce
Why: Many types of alcoholic drinks (beer, wine, and distilled alcohol) contain ethanol. This type of alcohol causes blood vessel dilation. In fact it is the dilation of blood vessels which causes one’s face to flush. Why is this important? Once a migraine attack begins (usually caused by nerve over-excitability in the brain) the blood vessels in the brain begin to dilate (constrict.) It is this constriction which causes headaches and other symptoms such as dizziness, visual disturbances, etc.
Alcoholic drinks such as red wine contain additional chemicals such as tyramine, which are thought to trigger migraine attacks. It is important to note that trigger does not mean “cause.” Instead a trigger simply ignites a process which is already primed to go. This is likely why some people are bothered by headaches and migraines after drinking alcohol and others are not.
Lastly, alcohol – namely ethanol – causes dehydration by causing your body to produce more urine than normal. Dehydration is well known for causing headaches in everyone, not just in migraine sufferers. The best way to prevent these types of headaches is by drinking water while you consume alcohol as well as afterwards. Be sure to drink more water than you normally would to offset the effects of dehydration.
Other contributing chemicals include: acetaldehydes (by product of alcohol as it is broken down by your body), congeners – by-products of fermentation, sulfites and phenols, tyramine.
Safe alternatives: Some people have no problems with vodka or white wine. Other people also report success with organic wines.
Lighter colored vinegars contain fewer aggravating chemicals. Clear distilled vinegar is best. Don’t overdo condiments with vinegar (mustard, ketchup) or pickled vegetables.
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