If you suffer from migraines frequently, it's important to know that certain foods can trigger or worsen them. Although every body reacts differently, there are some common ingredients that can trigger migraine attacks. Here are what they are and what you can consume instead:
1. Caffeine
Both too much caffeine and too little can trigger migraines. However, in some cases, caffeine can help relieve headaches.
Find it at:
• Coffee
• Tea
• Chocolate
Alternative: Use a smoothie with bananas, almonds, and spinach for natural energy.
2. Artificial sweeteners
Many processed foods contain artificial sweeteners, such as aspartame, which has been linked to causing migraines.
Find it at:
• Diet drinks
• Artificial sugars
• Sugar-free desserts
Alternative: To avoid artificial sweeteners, choose smoothies with berries and natural protein.
3. Alcohol
More than 35% of migraine sufferers have identified alcohol as one of the main triggers, especially red wine.
Find it at:
• Red wine
• Beer
• Fermented alcoholic beverages
Alternative: A refreshing drink with blueberries, lime, and mint is an excellent substitute.
4. Chocolate
Chocolate may be a trigger for their seizures due to its caffeine and beta-phenylethylamine content.
Find it at:
• Dark chocolate
• Milk chocolate
• Cocoa sweets
Alternative: Instead of chocolate, you can have a parfait with berries and cherries.
5. Foods with MSG (Monosodium Glutamate)
MSG is a common ingredient in processed foods and is suspected of causing migraines in some people.
Find it at:
• Processed foods
• Ready-made soups
• Fast foods
Alternative: A plate of salmon, apples, and walnuts could be a healthier option.
6. Processed meat
Sausages, hams, and salami contain nitrates that can dilate blood vessels and cause headaches.
Find it at:
• Hams
• Sausages
• Hot dogs
Alternative: Replace breakfast with a healthy plate of spinach and eggs.
7. Aged cheeses
The older the cheese, the higher the tyramine content, a compound that can trigger migraines.
Find it at:
• Feta cheese
• Gorgonzola cheese
• Parmesan cheese
Alternative: Use vegetables with a lemon and coriander dressing for a fresh taste.
8. Fermented foods
Both aged cheeses and fermented foods contain tyramine, which can contribute to headaches.
Find it at:
• Pickles
Alternative: Instead, try tacos with black beans and fresh turnips.
9. Frozen foods
Some people have reported that cold foods, such as ice cream or very cold drinks, can cause headaches.
Find it at:
• Ice cream
• Cold smoothies
• Drinks with lots of ice
Alternative: Instead of an ice cream, try a fruit smoothie with room temperature almond milk.
What can you do to avoid migraines?
If you suffer from frequent migraines, keep a food diary to identify which foods may be triggers for you. Also, consult a doctor to find the most appropriate treatment for your needs.
