Migraine Triggers: Foods Associated with Migraines

Once you have experienced the pain of a migraine, you never want to go back there again. Finding what triggers a migraine becomes all-important. For many people, their search leads them directly to food.

Food in itself does not cause migraines. Foods associated with migraines trigger reactions in the body that produce the right conditions for the headache to occur. While some foods are considered common migraine triggers, not everyone will react to them. It is important to pay attention to your own body, perhaps by keeping a food and headache journal, to discover which foods are personal migraine triggers.

Migraine Triggers: Foods that Contain Phenylethylamine or Tyramine
Tyramine and phenylethylamine are compounds called in a group called natural occurring pressor amines. Amines are broken down in the body by enzymes called monoamine oxidase (MAO). Studies show people who experience migraines are low in monoamine oxidase and therefore cannot fully process tyramine and phenylethylamine. When left in the system, these amines can cause the blood vessels to dilate, which may lead to a migraine.

Tyramine and phenylethylamine are found in foods that have been aged, preserved, or fermented.

Foods that contain high levels of phenylethylamine and tyramine include:
Aged, smoked, and pickled meat
Chocolate
Alcohol products (especially beer, red wine, sherry and vermouth)
Aged dairy products, such as sour cream, yogurt, buttermilk and cheese
Soy products, such as soy sauce, tamari sauce, teriyaki sauce, tofu, and miso soup
Vinegar (red and balsamic)
Sauerkraut
Nuts and seeds
Fava beans
Snow pea pods
Citrus fruits
Avocados (especially when overripe)
Bananas (especially when overripe)
Eggplant
Figs
Dates
Raisins
Red plums
Raspberries
Onions
Pickles
Olives
Yeast
Canned soups

Tyramine and phenylethylamine levels increase as food ages. Foods that did not cause a headache when fresh may suddenly trigger a migraine when eaten as leftovers. Try to eat leftover food within 24 to 48 hours after initial preparation. If food will be stored longer than 48 hours, consider freezing it to prevent tyramine and phenylethylamine levels from increasing.

Migraine Triggers: Foods that Contain Additives and Preservatives
Additives and preservatives are contributing factors in foods associated with migraine headaches. Nitrites, nitrates, and sulfites, the most common additives and preservatives connected with migraines, are thought to increase blood flow to the brain, which can potentially cause a migraine. To compound matters, they are frequently found in foods that already pose a migraine risk due to tyramine and phenylethylamine.

Foods to avoid include:
Cured, smoked, processed, pickled and canned meats
Dried fruits
Wine (especially red wine)
Canned food products
Processed foods

Additional additives and preservatives that are associated with migraines include monosodium glutamate (MSG) and hydrolyzed vegetable protein (HVP). Be careful with any foods that have "natural flavors" or "natural flavoring" listed in the ingredients. Foods that contain meat tenderizers and yeast or yeast extract are also associated with migraines.

Migraine Triggers: Foods that Contain Caffeine
Caffeine can be a migraine sufferer's friend or their worst enemy. One study found people who used a combination of aspirin, acetaminophen and caffeine during their migraine had shorter and less debilitating symptoms than those who used aspirin or acetaminophen (or a combination of the two) without the caffeine. This is most likely due to the fact caffeine causes the blood vessels to constrict, which counteracts the usual dilation that occurs at the beginning of a migraine. However, some people are sensitive to the effects of caffeine and will develop a migraine either from ingesting it or as a withdrawal symptom.

Individuals who find they are sensitive to caffeine should avoid coffee, tea, caffeinated soft drinks, and chocolate.

Migraine Triggers: Foods that Contain Aspartame
Various studies have shown a link between the artificial sweetener aspartame and migraines. One study suggests this is due to the fact aspartame is broken down into formaldehyde by the body after ingestion. Formaldehyde is a chemical known to trigger migraines in many individuals.

Foods that contain aspartame include:
Soft drinks
Diet products
Sugar-free foods, candies and gums
Energy drinks

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Sources:
University of California, Berkley:
Migraine Triggers (pdf)

Joy Bauer, M.S., R.D., C.D.N., Yahoo Health:
Migraine Trigger Foods

Donna Wolf R.D. CLT, Healthy Directions of Poway:
Chemicals & Additives in Your Food? (pdf)

WebMD:
Frequently Asked Questions About Food Triggers, Migraines, and Headaches
Fighting Food-Related Headaches