Food-Triggered Migraines

Did you know that certain foods can trigger migraines? The most common migraine-triggering foods are alcoholic drinks, chocolate and cheese. Caffeine is another migraine trigger, as are certain food additives such as monosodium glutamate (MSG), and aspartame, an artificial sweetener.

Caffeine is the biggest migraine trigger. If you have more than 200 mg per day (two cups of coffee), caffeine can begin to be a factor. MSG is another not so obvious factor which is not always clearly labeled "MSG" but can be labeled as "natural flavorings". Foods that are high in tyramine, an amino acid, can also trigger migraines. Tyramine can be found in ripened cheeses, sour cream, cured meats such as sausage, bologna, pepperoni, salami hot dogs, picked herring, alcoholic beverages (wines and beer), some nuts, and also in soy-based foods like tofu. Some fruits and vegetables including broad beans, lima beans, fava beans, citrus fruits, figs, raisins, and avocados can also trigger migraine headaches.

Studies show that caffeine, MSG, and tyramine has a stimulating effect, which causes the blood vessels in the brain to constrict and cause headaches. Some say that certain people are more prone to migraines because their body's lack a necessary enzyme needed to break down and dispose of tyramine. This means the tyramine stays in the system longer and has more lasting effects. When the tyramine leaves the body the migraine is noticed. From the time a person eats a migraine triggering food to the time the migraine develops can be as short as a few hours to as long as 12-18 hours. Foods with additive triggers cause headaches in as little as 30 minutes.

Luckily, there are certain foods that can help prevent headaches! Studies have shown that foods high in magnesium and B vitamins can keep those headaches at bay. B vitamins help brain cells become less sensitive to outside migraine-triggering factors. Magnesium has a preventative effect on the brain as well. For vitamin B, stock up on leafy green vegetables, whole grains, wheat germ, beans, fish and eggs. Magnesium can be found in leafy green veggies, grain cereals, peas, nuts, and legumes.

If you are a migraine sufferer and think foods may be the cause of your woes, keep a food and headache diary to document whether there is a connection or not. It could be a combination of foods causing your headaches, not just one in particular. You may be surprised to find that changing your eating habits can cut down on the number and severity of migraines you get. Make an appointment with your general physician with your headache/food diary in hand to discuss any further issues.