Common Dietary Triggers for Migraines

Dietary Factors That May Induce Migraines

Migraines are intense, throbbing headaches often localized on one side of the head, accompanied by symptoms like nausea, vomiting, blurred vision, and heightened sensitivity to light, sound, and smells. While environmental factors such as weather and strong odors can trigger migraines, certain foods are also known to provoke attacks in about 10% of sufferers. Identifying and avoiding these foods can help manage migraine frequency.

Key dietary triggers include:

1. Nitrate-Rich Foods

Processed and cured meats like hot dogs, ham, and bacon contain nitrates, which produce nitric oxide in the bloodstream. This compound widens blood vessels in the brain, potentially triggering migraines. Additionally, these foods often have high sodium levels, increasing blood pressure and causing dehydration, both of which can contribute to headaches.

2. Dairy Products

Aged cheeses like feta, blue cheese, and Gouda contain tyramine, a substance that forms as proteins break down during aging. Fermented and stored dairy items tend to have higher tyramine levels, which can trigger migraines. The amino acids in dairy can also cause inflammation, further contributing to headache development. Avoiding aged cheese, yogurt, sour cream, and buttermilk might reduce migraine incidents.

3. Gluten-Containing Grains

Wheat products contain gluten, which some consider a neurotoxin capable of damaging nerves. Consuming gluten can cause blood vessel dilation, swelling, and irritation—possible migraine triggers. Pesticides used in wheat cultivation may also provoke inflammatory responses in the brain and digestive system, intensifying headaches. Eliminating gluten from the diet may lessen migraine frequency.

4. Citrus Fruits

Oranges, lemons, limes, and grapefruits contain compounds that elevate migraine-related hormones in the blood. Fruit juices derived from these citrus fruits are often high in tyramine and other chemicals, which may irritate the stomach and cause migraines. Those prone to migraines should consider reducing intake of these fruits and their juices.

5. Alcoholic Beverages

Drinks such as red wine, beer, champagne, and spirits are common migraine triggers, affecting around 35% of sufferers. Alcohol causes blood vessels in the brain to dilate, increasing blood flow and possibly inciting attacks. It also leads to dehydration, a known headache trigger, and disrupts hormone levels by lowering testosterone. Other effects include slowed liver function and spikes in blood sugar, making alcohol best avoided for migraine management.