Eliminating certain foods can help you identify what foods could be triggering your migraine episodes. While it may not prevent the condition, following a migraine diet may help reduce the frequency and severity of migraine for some people.
Diet can significantly affect migraine due to the effect certain foods can have on our brain chemistry, blood vessels, and inflammation levels.
Specific foods, such as processed meat and chocolate, can trigger migraine by causing blood vessels to constrict or dilate or triggering inflammation in the brain.
Foods such as fresh fruits and whole grains may help alleviate migraine symptoms or reduce their frequency. These foods typically have anti-inflammatory properties or contain compounds that promote the production of serotonin, a neurotransmitter involved in regulating pain and mood.
Food and drink to avoid
If you have migraine, there are certain foods and drinks you should consider avoiding or limiting to help manage your symptoms.
Triggers can vary, and not everyone will experience migraine from these foods and drinks. It can be helpful to keep a food diary to identify what could be triggering your migraine episodes.
Food and drink that may trigger migraine include:
Chocolate
As chocolate contains both caffeine and tyramine, it can be a potential trigger for migraine in some people. But, research on the relationship between chocolate and migraine is conflicting. A recent 2020 review suggests insufficient evidence to recommend avoiding chocolate.
Consider observing what symptoms arise after eating chocolate to determine if it is a trigger and if reducing consumption may help.
Aged cheese
Some types of aged cheese contain tyramine, which can increase blood pressure levels and cause migraine in some people.
Examples of aged cheese include:
- blue cheese
- cheddar
- feta
- Swiss cheese
Processed meats
Processed meats often contain additives such as nitrites and nitrates. These preservatives are added to enhance flavor and prolong shelf life but have been associated with migraine in some people. Nitrates and nitrites can dilate blood vessels and potentially trigger migraine.
Examples of processed meats include:
- hot dogs
- cured meats, such as salami and pepperoni
- deli meats
Caffeine
While caffeine can temporarily relieve symptoms of migraine for some, consuming excessive amounts or suddenly withdrawing from it can trigger migraine in others.
Certain caffeinated beverages, like energy drinks, may contain other additives that can also trigger migraine.
Alcohol
Alcohol can have multiple effects on the body that can lead to migraine. This can include:
- causing dehydration
- dilating blood vessels
- disrupting neurotransmitter levels
Alcoholic drinks such as red wine contain not only alcohol but also tyramine, which can increase blood pressure levels and lead to migraine.
What food and drink can help with migraine?
While managing migraine, certain foods and drinks may have the potential to help alleviate symptoms. These include:
Ginger
Ginger has been used for centuries for its anti-inflammatory properties. Recent studies suggest that ginger may help reduce the intensity and duration of migraine.
Try adding fresh ginger to tea or taking ginger supplements to help with inflammation caused by migraine.
Magnesium-rich foods
Magnesium plays a crucial role in regulating blood flow and neurotransmitter function, both of which can affect migraine. A 2020 study showed that consuming magnesium-rich foods may help reduce the frequency and severity of migraine. Examples of magnesium-rich foods include:
- leafy green vegetables, such as spinach and kale
- nuts and seeds, such as almonds and sunflower seeds
- whole grains
- legumes
Omega-3 fatty acids
Foods rich in omega-3 fatty acids have anti-inflammatory properties that may help alleviate migraine symptoms.
Research suggests that supplementation with omega-3 fatty acids may reduce the frequency and severity of migraine. Examples of foods that are rich in omega-3 fatty acids include:
- salmon
- mackerel
- sardines
- flaxseeds
- chia seeds
Hydration
Dehydration can contribute to the onset of migraine in some people. Ensuring adequate hydration by drinking plenty of water throughout the day is essential.
A 2020 study found that increased water intake could reduce or prevent head pain in individuals with migraine.
Treatment options
Migraine treatment options typically involve a combination of lifestyle modifications and medication.
Medication
Common medications used for treating migraine may include:
- Triptans: These drugs are specifically designed to relieve migraine symptoms by targeting serotonin receptors. Examples include sumatriptan (Imitrex) and rizatriptan (Maxalt).
- Ergotamine derivatives: This class of drugs works by constricting blood vessels and stopping swelling, which can help alleviate migraine symptoms. An example is dihydroergotamine (Migranal).
- Combination medications: Fioricet is a combination medication containing butalbital, acetaminophen, and caffeine. Another example is Fiorinal, which contains aspirin, butalbital, and caffeine. These medications can be effective for some people with migraine.
- Antidepressants: Medications like nortriptyline (Pamelor) and venlafaxine (Effexor XR) have shown some efficacy in preventing migraine.
- Antiepileptic drugs: Valproic acid (Depakote) and topiramate (Topamax) are commonly prescribed to reduce the frequency and severity of migraine.
If your migraine symptoms interfere with your day-to-day life, consider speaking to a healthcare professional who can help you identify the best treatment plan.
If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.
