Nutrition Articles

Common Foods that Can Trigger Migraines

How Your Diet Can Cause a Headache

9.3KSHARES
The chart below features foods and beverages that are known to be possible triggers. You will want to experiment and see which of these foods and foods groups trigger your condition. Often people feel overwhelmed and anxious by such a long list, and begin to wonder if there's anything left to eat. Therefore a list of generally "safe foods" has also been provided.  This list is by no means comprehensive, but it can be a great starting point in your prevention and treatment plan as you work with your health-care provider.
 
Worth Noting:  The cooking and processing of a food can changes its chemical makeup. This is why you will find fermented and cultured foods on the trigger list, while a more natural or unprocessed state of that same food is on the safe list. "Freshly baked" breads and pastries that contain yeast can trigger a reaction, but yeast breads that are cooked and at least a day old are generally safe. While patterns are starting to materialize regarding soy based foods and their relationship to migraines, it is too soon to tell about the triggering impact of new foods found in the marketplace such as hemp milk, almond milk, rice milk and other dairy alternatives.
 
 
Food Category Safe Foods Foods That May Trigger Migraines
Protein
  • Fresh or frozen beef, pork, poultry, fish, shellfish and lamb
  • Eggs, unflavored tofu


 
  • Aged, canned, cured, smoked or processed meats
  • Meats prepared with meat tenderizer, soy sauce (often used in Asian cooking), brewer’s yeast 
  • Meats containing nitrates, nitrites or tyramine. (Examples include: bacon, hot dogs, corned beef, bologna, sausage, salami, pepperoni, pastrami, summer sausage, liverwurst, liver, chicken liver, smoked fish, pickled fish, herring, lox, canned or smoked, anchovies, sardines, caviar.)
  • Peanuts, nuts, seeds, and their "butters"
  • Certain beans (broad, fava, garbanzo, Italian, lima, navy, pinto, pole and string beans)
  • Soy burgers, miso soup/paste, tempeh 
 
 
Dairy
  • Cow's milk, American cheese, cottage cheese, ricotta cheese, cream cheese, processed cheese.
  • Soy milk

 
  • Cultured dairy products (yogurt, kefir), buttermilk, sour cream, chocolate milk
  • Aged cheeses:  blue, brick, gouda, Gruyere, mozzarella, Parmesan, provolone, Romano Roquefort, Cheddar, Swiss, Brie, Camembert
  • Soy cheese and yogurt
Fruits
  • Any fruit except those on the avoid list.
  • Figs, citrus fruits, raisins, papayas, red plums, raspberries, bananas
  • Overripe, moldy or spoiled fruit
Vegetables
  • Any vegetable except those on the avoid list.
  • Fermented vegetables (sauerkraut, kimchi), raw garlic, snow peas, avocados, olives, onions, string beans, pickles, pea pods
  • Overripe, moldy or spoiled vegetables
Grains
  • ·Most breads, English muffins, melba toast, crackers, bagels
  • Hot and cold cereal
  • Rice, barley, millet, quinoa, bulgur, corn meal
  • Noodles and pasta.
  • Freshly baked yeast bread
  • Fresh yeast coffee cake, doughnuts, sourdough bread
  • Breads and grains containing cheese, chocolate, nuts and/or seeds
Beverages
  • Fruit juice, club soda, non-cola soda
  • Decaffeinated coffee and tea
  • Soy milk and rice milk
  • Chocolate and cocoa beverages
  • Alcoholic beverages (especially red wine, beer, and sherry)
  • Beverages containing aspartame and/or caffeine (energy drinks, diet drinks, diet colas, coffee, tea)
Desserts and sweets
  • Sugar, jelly, jam, honey, hard candy
  • Desserts made without chocolate or nuts
  • Desserts made with chocolate or nuts or cultured dairy (including ice cream, frozen yogurt, pudding, cookies, cakes or pies)
  • Mincemeat pie
  • Freshly baked yeast-containing pastries
Other foods and ingredients
  • Lemon juice, vinegar
  • Butter and margarine, cooking oils, whipped cream
  • Homemade and commercial salad dressings with no ingredients on the avoid list
  • Use salt only in moderation
  • Aspartame (Nutra-sweet, Equal)
  • Monosodium glutamate (MSG), yeast/yeast extract, meat tenderizer, seasoned salt, soy sauce 
  • Pizza, cheese sauces, macaroni and cheese, lasagna, frozen dinners
  • Fermented, pickled and marinated foods
  • Canned soup, bouillon or broth (liquid, dry or cubes), soup base with autolytic yeast or MSG
  • Sauces and gravies containing meat extracts
 
Continued ›
‹ Previous Page   Page 2 of 3   Next Page ›
Got a story idea? Give us a shout!
9.3KSHARES

About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

x Lose 10 Pounds by November 8! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.