Diet affects the frequency and severity of headaches in some people, and people with migraines often are sensitive to different foods. Dietary restrictions are not formally accepted as a treatment for migraines. Foods that may trigger attacks in one person may not trigger attacks in another, so broad dietary recommendations are not advised.
The first step is to start keeping a food diary. Track every food and beverage that you consume, and track your physical symptoms as well. It also is important to note the times that you eat.
After 1 month, look for patterns. If you believe that you have discovered a pattern between your diet and physical wellness, try eliminating the food from your diet for 1 month to see if you have a reduction in symptoms.
Here are a few hypotheses:
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Foods affect the release of certain brain chemicals, which could lead to migraines
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Different types of foods cause different amounts of blood-vessel constriction or dilation, which could lead to headaches

Certain foods directly stimulate specific areas of the brain, leading to migraines
It seems that some amino acids, the building blocks of protein, are correlated to migraine frequency. However, studies are inconclusive.
The following foods are thought to trigger migraines in some people:
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Alcohol, specifically red wine
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Aspartame sweetener
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Beans and other tyramine-containing foods
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Caffeine (often found in foods, beverages, and medicines)
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Cheeses
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Yogurt
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Chinese food or other soups and foods containing monosodium glutamate (MSG)
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Chocolate
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Processed meats that contain sulfites, such as:
–
Bacon
– Sausages
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Salami
–
Ham
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Vitamins and herbal supplements (some contain caffeine or active ingredients that can make headaches worse)

If you are sensitive to a food, eating it should trigger a headache within 12 to at most 24 hours.
Limit the food of concern for 4 weeks and monitor your headache frequency, severity, and response to treatment using a headache diary. If you do not have any change in your headaches, then that food alone is probably not the trigger. Do not restrict all possible trigger foods from your diet for an extended period of time. This most likely will not help, and too much concern about avoiding foods may cause yet another stress, as well as decrease your enjoyment of mealtimes.
Dehydration may trigger migraines in some people. If a headache occurs, it may help to maintain regular fluid intake and rehydrate.
Low blood sugar may cause migraine headaches, so it is important to eat every 3–4 hours. Focus on fresh foods and avoid processed foods as much as possible, which can help limit exposure to
MSG, sulfites, and other potential triggers. Different food manufacturers use different ingredients in the same food products, which explains why one brand of chocolate may lead to a migraine, while another may not.
References and recommended readings
Diamond ML, Marcus DA. Controversies in headache medicine: migraine prevention diets.
Available at: http://www.achenet.org/education/ControversiesinHeadacheMedicineMigrainePreventionDiets.a
sp . Accessed May 25, 2011.
Mahan LK, Escott-Stump S, Raymond JL.
Krause’s Food and the Nutrition Care Process.
13th ed. St Louis, MO: Elsevier Saunders; 2012:949-950.
Review Date 10/11
G-0503