Migraine and Food Triggers: Eating Tips

Migraine is a chronic type of headache characterised by symptoms such as intense headaches, nausea and sensitivity to light and sound. Attacks can vary in severity and length from person to person. For many people with migraine, foods can trigger or worsen attacks. For this reason, adjusting eating habits and recognising potential triggers can play an important role in managing migraine.

What Is Migraine?

Migraine is a type of headache disorder that causes severe headaches. The pain often has a pulsating (throbbing) quality and is usually felt on one side of the head, although it can be on both sides. The length and severity of an attack can differ from person to person.

What Are the Symptoms of Migraine?

Attacks often happen in a certain order and start with a series of signs. These signs are:

• Aura: some attacks begin with a clear aura before the headache starts. An aura usually involves visual, auditory or sensory disturbances, for example flashing lights, seeing zigzag lines or a tingling sensation.
• Headache: the main symptom of a migraine attack is a severe headache. The pain is often on one side, though it may move to the other side over time. It can have a pulsating (throbbing) quality. It is often severe enough to get in the way of daily activities.
• Nausea and vomiting: the headache often comes together with nausea and vomiting.
• Sensitivity to light and sound: during an attack people often become sensitive to light (photophobia) and sound (phonophobia).
• Mood changes: during an attack, signs such as mood changes, irritability and reduced mental clarity can appear.

What Are the Triggers of Migraine?

Common migraine triggers include:

• Stress and anxiety
• Hormonal changes (for example during periods)
• Lack of sleep or too much sleep
• Hunger or irregular eating
• Certain foods and drinks (for example chocolate, caffeine and alcohol)
• Bright lights and loud noise

What Should Eating Look Like with Migraine?

It is important to pay attention to some eating tips that may help to reduce the number of attacks or ease their severity. They include:

• Watch your caffeine: caffeine can trigger or worsen migraine attacks in some people, so it is important to regulate how much you have.
• Be careful with foods that contain tyramine: tyramine is an amino acid found in some cheeses, red wine, soy sauce and fermented foods. These foods can trigger migraine attacks in some people.
• Drink enough water: dehydration can trigger attacks, so it is important to drink enough water. Drinking water through the day is a good way to keep your body hydrated.
• Be careful with foods containing aspartame and MSG: for some people, artificial sweeteners and foods containing glutamate can trigger attacks, so you may wish to note whether these affect you.
• Chocolate: for some people chocolate can be a trigger. People with migraine should ask their doctor about limiting chocolate or avoiding it completely.
• Limit alcohol: alcohol is another potential trigger. Limiting alcohol, or noticing which types affect you, may help you keep track of your migraine symptoms.
• Nutritional supplements: some nutritional supplements are discussed in the care of migraine, for example magnesium. Always talk to your doctor before using any supplement.
• Foods containing gluten: in some people, gluten intolerance or sensitivity may trigger migraine attacks. To find out whether this applies to you, it is important to speak to a doctor first and to avoid gluten-containing foods only if advised.
• Eating omega-3 fatty acids: omega-3 fatty acids have anti-inflammatory properties and may help ease symptoms in some people with migraine. Adding foods rich in omega-3, such as salmon, flaxseed and chia seeds, to your diet can be a helpful part of managing migraine.

This article is for general information only; please consult your doctor and dietitian about your own situation.