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I have heard that there are several foods that can trigger migraine attacks. What should I avoid?

Answer

Certain foods can act as migraine triggers for some individuals, but it’s important to remember that everyone is different. Not all potential trigger foods will affect everyone in the same way. Rather than avoiding a long list of foods, it’s best to focus on identifying which, if any, might be triggering migraine attacks in a specific individual.

A migraine diary can be a valuable tool for this process. By tracking what is eaten, when migraine symptoms occur, and any other relevant factors (such as stress or sleep), patterns may emerge. To identify a food as a potential trigger:

  • Symptoms should develop within 12 to 24 hours of consuming the food.
  • The food should trigger symptoms more than half the times it is eaten.

Common categories of potential trigger foods include those high in gluten, histamine, tyramine, nitrates, MSG, caffeine, alcohol, and phenylethylamine, but this list is not exhaustive. If a food is suspected, an elimination diet may help confirm whether it is a trigger. This involves avoiding the food for about four weeks while monitoring migraine frequency, severity, and response to treatment using the migraine diary. If no change occurs, that food alone may not be the culprit.

It’s important to approach dietary changes with caution. Avoiding all potential triggers long-term is neither practical nor helpful. Over-restricting foods can lead to unnecessary stress and take away from the enjoyment of meals, which may in itself contribute to migraine attacks. Identifying and addressing personal triggers in a balanced way is key.