Migraines, food and the relationship between them

Migraine is one of the most common neurological disorders - and it is far more than “just” a headache. Typical symptoms include severe pain, a throbbing sensation on one side of the head, nausea, sensitivity to light and sound, and sometimes blurred vision.

In recent years, migraine has been studied extensively. Researchers are working to better understand the condition and its underlying mechanisms, in the hope of developing more effective treatments.

Researchers generally agree that migraine is a complex, multifactorial disorder involving both genetic and environmental factors. Although the risk of developing migraine is partly influenced by genetics, lifestyle can also significantly affect the onset of the condition and the nature of the attacks experienced.

Despite extensive research, managing migraines remains challenging, and it is still not entirely clear what helps relieve the condition and what may make it worse.

What Is the Connection Between Diet and Migraine?

Recent studies have found an association between diet and migraine. Their findings suggest that diet may affect a person’s susceptibility to migraine and that many people with the condition have dietary triggers that may contribute to the onset of an attack.

Research suggests that a carefully planned, personalized diet may be an effective strategy for managing different types of headache, including migraine.

Studies have also identified certain foods that may have a greater effect on people who are prone to migraine. Although it is still unclear what to eat during an attack or whether particular foods can help relieve its symptoms, certain foods appear to trigger attacks in some people.

However, there is no clear consensus regarding all the foods identified as possible triggers, and each food is likely to affect different people in different ways.

One substance suspected of triggering migraine attacks is tyramine, a naturally occurring compound found in a variety of foods. Under normal circumstances, the body breaks down tyramine using several enzymes. When this process is impaired, it may set off a chain of reactions that ultimately leads to a headache or migraine attack.

Managing Migraine Through Diet

Even if there is a connection between diet and migraine, identifying the direct effect of a particular food on the onset of an attack is not always simple. An attack is often triggered by a combination of factors - for example, eating a particular food after several hours without food, together with insufficient sleep, neck pain, or other factors.

Sometimes a small amount of a particular food will have no effect, while consuming a larger quantity may trigger an attack. In today’s fast-paced world, we are not always fully aware of everything we eat, making it difficult to connect our diet with changes in our health.

Nevertheless, there are several ways to try to identify dietary triggers. If you experience migraine attacks and notice that eating a particular food repeatedly appears to trigger an attack, try avoiding it for a while and monitor what happens. If your attacks become less frequent, it may be best to continue avoiding that food.

Healthcare professionals often recommend that people with migraine keep a food diary. This involves recording what they eat over a certain period, together with the timing and pattern of their attacks, to identify possible links between particular foods and worsening symptoms.

This process may eventually help create a personalized elimination diet in which individual trigger foods are identified and avoided.

Another option is to adopt a specific dietary approach for migraine. Various studies have investigated whether particular diets can reduce the frequency or severity of attacks.

Some of the approaches studied - including ketogenic diets, diets rich in omega-3 fatty acids, and low-sodium diets - have shown promising results. However, the evidence is not yet conclusive, and it is important to consult a healthcare professional before beginning any specific diet.

One plausible theory currently being studied is that migraine may be associated with gastrointestinal conditions. In recent years, researchers have gained a better understanding of the connection between the central nervous system and the nervous system of the digestive tract, often referred to as the gut-brain connection.

This understanding is influencing several areas of neurological research, including the development of new approaches to treatment. In migraine, for example, there is some evidence that gluten intolerance may significantly affect the development of attacks and that, for certain patients, a gluten-free diet may help reduce their frequency or severity.

Are There Foods That May Help Prevent Migraine Attacks?

As noted above, research has identified several possible triggers that may contribute to migraine attacks. But what about the opposite - are there foods that may help prevent an attack?

Possibly, although much remains unknown. Caffeine, the active ingredient in coffee, may help relieve a developing attack in some people, particularly those who do not drink coffee regularly.

For some people, drinking a cup of coffee together with analgesics at the very beginning of an attack may provide significant relief.

Some patients also report that very cold foods, such as ice cream, help during an acute attack. Various supplements, including probiotics, which are intended to support the balance of bacteria in the gut, as well as certain vitamins and other dietary supplements, may also help improve symptoms in some people.

What Should You Avoid Eating If You Experience Migraine Attacks?

As previously mentioned, no particular food is guaranteed to trigger a migraine attack. However, many people have identified certain foods as possible triggers, so it may be helpful to pay attention to them.

We have compiled a list of foods commonly reported as migraine triggers in sensitive individuals. This is only a partial list, but it may help you identify foods that increase your likelihood of experiencing an attack so that you can consider avoiding them.

• Meat: Processed meats are commonly reported triggers. These include cold cuts, sausages, canned or preserved meats, and smoked meats.
• Dairy products: Certain dairy products contain tyramine, which is produced as proteins in food break down. Cultured dairy products, such as sour cream and buttermilk, are commonly reported triggers. Certain cheeses may also act as triggers, including cheddar, mozzarella, yellow cheese, blue cheese, feta, Parmesan, and others.
• Fruit: Papaya, kiwi, pineapple, citrus fruits, plums, and figs. Very ripe bananas and avocados may also act as triggers.
• Vegetables: Green beans, onions, snow peas, and fresh garlic.
• Bread and baked goods: Sourdough bread, freshly baked yeast bread, and coffee cake.
• Sweets: Chocolate is a commonly reported trigger. Nuts and yeast-based pastries may also trigger attacks in some people.
• Beverages: It may be advisable to avoid chocolate-flavored beverages. Some people should also monitor whether caffeinated drinks increase the frequency of their attacks. Alcoholic beverages may increase blood flow to the brain and act as triggers, particularly beer, champagne, and red wine.
• Pickled foods: Olives and pickles.
• Food additives and flavor enhancers: Foods containing preservatives, high levels of salt, and similar additives may contribute to blood vessel dilation and headaches. Particular attention should be paid to monosodium glutamate (MSG), which is found in some Asian sauces and a variety of other foods.
• Cold foods: More than 90% of people with migraine report sensitivity to cold foods.
• Other foods: Peanuts, peanut butter, various seeds, pizza, French fries, chicken liver and other organ meats, smoked fish, dried fruit, instant soups prepared from soup powder, and artificial sweeteners such as aspartame.