Food Triggers and Following an Elimination Diet for Migraines

Understanding the Link Between Food and Migraines

Migraine attacks can be debilitating for those who suffer from them. The intense head pain, nausea, and sensitivity to light and sound can make it difficult to carry out daily activities. While there is no definitive cure for migraines, avoiding potential triggers can help reduce the frequency and severity of attacks.

One of the most common migraine triggers is certain types of foods. Understanding the link between food and migraines is an important step in managing this painful condition.

How Food Can Trigger Migraines

The exact mechanisms behind food-related migraine triggers are not fully understood. However, scientists believe that foods high in amines, MSG, nitrates, nitrites, and tyramine may cause blood vessels in the brain to dilate, resulting in migraine pain. Histamines and sulfite preservatives may also play a role.

Food sensitivities, fluctuating blood sugar levels, and inflammation may also contribute to migraine development in some people after eating trigger foods.

Common Food Triggers to Avoid

Among the most commonly reported food triggers for migraines are:

• Aged cheeses
• Fermented foods
• Processed meats
• Red wine
• Nuts
• Seeds
• Beans
• Caffeine (in excess or withdrawal)
• Artificial sweeteners
• Chocolate
• Citrus fruits
• Bananas
• Onions
• Chicken livers
• Yeast
• Pizza
• Monosodium glutamate (MSG)

Following a Migraine Elimination Diet

One strategy for identifying personal food triggers is following an elimination diet under the supervision of a doctor or registered dietitian.

This involves removing suspected trigger foods from the diet completely for a set period of time, usually at least 4 weeks. Trigger foods are then carefully reintroduced one at a time while tracking symptoms in a food diary.

Common Steps in a Migraine Elimination Diet

Though individual elimination diets may vary, the process often follows this basic structure:

1. Remove all common food triggers from the diet.
2. Wait for migraines to subside, typically for at least 14 days minimum.
3. Slowly reintroduce trigger foods back in one at a time.
4. Document all foods eaten each day and track migraine symptoms for 90 minutes after meals.
5. Identify which foods, if any, seem to trigger migraines.
6. Customize your diet to remove confirmed migraine triggers.

Foods to Eat During Elimination Period

During the trigger food elimination phase, focus on eating whole, unprocessed foods:

• Fruits and vegetables (that are not trigger suspects)
• Fresh meat and fish
• Gluten-free whole grains like rice, quinoa, buckwheat
• Legumes
• Nuts and seeds (for those who tolerate them)
• Healthy fats like olive oil and avocado
• Herbs, spices, vinegars, stocks and broths without MSG or sulfites

Tailoring Your Diet to Manage Migraines

While no universally accepted "migraine diet" exists, avoiding your specific food triggers as much as possible may help reduce attacks.

Some diet modifications worth considering include:

• Staying hydrated with water and herbal teas
• Eating regular balanced meals every 3 to 4 waking hours
• Limiting alcohol intake
• Choosing fresh whole foods whenever possible
• Reading labels to identify food additives
• Cooking more meals at home

When to Seek Medical Support

An elimination diet can help identify food triggers, but should not take the place of medical care.

Be sure to involve your doctor to rule out any underlying conditions or nutrient deficiencies. Getting enough of vitamins like riboflavin and minerals like magnesium may also help prevent migraines.

Seeking help from a registered dietitian knowledgeable about migraine triggers can also make an elimination diet easier to follow.

While dietary approaches alone may not eliminate migraines completely, avoiding specific food triggers alongside other lifestyle and medical therapies can often provide measurable relief.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.