Dante Carrillo
Migraines are a debilitating neurological disorder that affects more than 10% of the global population. While the exact relationship between migraines and diet is unknown, dietary changes may help prevent migraine attacks or reduce their frequency. It is important to consult a doctor or dietitian before making any dietary changes to ensure you are maintaining a healthy, balanced diet. Keeping a food diary can help identify any patterns or changes in your diet before migraine attacks. Evidence suggests that increasing omega-3 fatty acids in the diet may help prevent migraine attacks, while caffeine withdrawal and the consumption of MSG have been identified as common triggers. An anti-inflammatory diet, rich in fruits, vegetables, whole grains, seafood, nuts, legumes, and olive oil, has been shown to have anti-inflammatory effects, which may help reduce migraine frequency.
| Characteristics | Values |
|---|---|
| Diet type | Anti-inflammatory diet, Ketogenic diet, H3-L6 diet, DASH diet, Tyramine-free diet, Keto diet |
| Foods to eat | Dark leafy greens, avocado, fish, vegetables, fruits, whole grains, seafood, nuts, legumes, olive oil, ginger, plant-based meals |
| Foods to avoid | Alcohol (especially red wine and beer), chocolate, aged cheese, cured meats, smoked fish, yeast extract, food preservatives with nitrates and nitrites, artificial sweeteners, monosodium glutamate (MSG), caffeine, gluten |
| Other tips | Keep a food diary, maintain regular meal times, stay hydrated, exercise, get adequate sleep |
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What You'll Learn
Keep a food diary to identify patterns
Keeping a food diary is a great way to identify patterns and triggers that may be causing your migraines. Start by recording everything you eat and drink each day, along with any relevant information about your symptoms and when you experience migraine attacks. Be sure to include details such as portion sizes, ingredients, and any additives or preservatives in packaged foods. You can also note your sleep patterns, stress levels, and any other factors that may impact your migraines.
Bringing your food diary to your doctor or headache specialist is crucial. They can help you review it and look for any possible triggers or patterns you may have overlooked. This information can then guide discussions about potential dietary changes or elimination diets, always under medical supervision to avoid malnutrition or vitamin and mineral deficiencies.
It is important to remember that migraine triggers vary from person to person, and even the same person may experience migraines inconsistently. For example, caffeine can trigger migraine attacks in some people, especially in higher amounts, while small amounts can ease pain in others. Similarly, while some people believe chocolate to be a trigger, a study found that even large amounts of chocolate did not trigger headaches when consumed unknowingly.
Keeping a food diary is a useful tool to help you and your doctor identify patterns and make informed decisions about dietary changes that may reduce the frequency and severity of your migraine attacks. It is a process that requires time and dedication, but it can be a valuable step towards managing your migraines effectively.
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Consult a doctor before making changes
While dietary changes may help prevent migraine attacks or reduce their frequency, it is important to consult a doctor before making any changes to your diet. This is because dietary needs vary from person to person, and a healthcare professional can help you develop an individualized plan that takes into account your specific needs and health history.
One way to identify potential food triggers is to keep a food diary along with a headache journal. Record everything you eat each day, as well as any relevant information about your symptoms, such as when you experience headache days and migraine attacks. This can help you and your doctor identify any consistent patterns or changes in your diet before migraine attacks. However, it is important to note that the relationship between migraine and diet is complex, and there may be other factors at play, such as stress, sleep disruptions, and weather changes.
Bringing your headache diary to your doctor's appointments can be extremely helpful. Your doctor can review your records and look for any possible triggers. They can also help you determine if a specific food is triggering your migraine attacks and advise you on whether you should try avoiding that food for a while, carefully monitoring your symptoms to see if they improve.
It is important to be cautious about trying extremely strict or elimination diets without medical supervision. These types of diets can lead to malnutrition and nutrient deficiencies, and they have not been shown to effectively prevent migraine attacks. Instead, work with your doctor or a registered dietitian to make dietary changes that are safe and effective for you. They can help you find the right eating plan and make any necessary adjustments to improve your health and manage your migraine symptoms.
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Avoid caffeine and MSG
While there is no universal migraine trigger, caffeine and monosodium glutamate (MSG) are two of the most common dietary factors that may increase the likelihood of a migraine attack.
Caffeine is a drug that can cause problems when overused. Consuming more than 100 mg of caffeine daily is a known risk factor for developing daily headaches. Additionally, regularly consuming excessive amounts of caffeine can lead to medication overuse headaches. For some, caffeine can increase the chance of a migraine attack, especially in higher amounts. However, it is important to note that for others, small amounts of caffeine can relieve headache pain. Caffeine is also a common ingredient in over-the-counter (OTC) headache medications, and some people find that these medicines are more effective than those without caffeine.
MSG is a flavour enhancer commonly added to soy sauce, some packaged foods, and bouillon. It can be tricky to spot on ingredient lists, as it may be labelled under alternative names such as "natural flavouring", "all-natural preservatives", "hydrolyzed fat", or "hydrolyzed protein". MSG has been demonstrated to cause rapid cramps, diarrhoea, and migraine attacks in 10-15% of people living with migraines.
If you think caffeine or MSG may be triggering your migraine attacks, it is recommended that you consult a doctor or registered dietitian before making any dietary changes. They can help you find the right eating plan and make safe dietary changes. You can also try keeping a food diary along with your headache journal to help identify any consistent patterns or changes in your diet before migraine attacks.
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Eat anti-inflammatory foods
An anti-inflammatory diet can be a good starting point for managing migraines. This involves consuming plant-based and whole foods rich in vitamins, minerals, antioxidants, and fibre, while minimising saturated fats and cholesterol.
Some foods to include in an anti-inflammatory diet are:
- Dark, leafy greens: spinach, kale, turnip greens, collard greens, etc. These are rich in magnesium, which is often lacking in people with migraines, and folate, which has been linked to reduced migraine frequency and severity.
- Fruits: especially dried or cooked non-citrus fruits like cherries and cranberries, and fruits with high amounts of magnesium, like oranges, grapefruit, and grapes.
- Ginger: may help with migraine relief, but can also trigger migraines due to odour sensitivity.
- Legumes: beans, peas, and lentils are good plant-based sources of protein and other nutrients.
- Whole grains: these are rich in fibre and other nutrients, and are a good alternative to refined carbohydrates.
- Nuts and seeds: these are rich in magnesium, which soothes headache pain, and vitamin E, which has been shown to help control migraines triggered by hormonal fluctuations.
- Fish: a good source of omega-3 fatty acids, which may help relieve or prevent migraine attacks.
Some foods to limit or avoid as part of an anti-inflammatory diet include:
- Solid oils and fats.
- Sweets and refined carbohydrates: these are typically high in sugar and low in nutrients.
- Red meat and dairy products: these can be inflammatory for some people, and are high in saturated fats.
- Monosodium glutamate (MSG): a common additive in fast foods, soups, soy sauce, and frozen meals, which has been linked to migraine attacks.
- Alcohol: especially red wine and beer.
- Chocolate.
- Aged cheese.
- Cured meats.
- Smoked fish.
- Yeast extract.
- Food preservatives containing nitrates and nitrites.
- Artificial sweeteners.
It's important to note that everyone's experience with migraines is unique, and dietary triggers can vary significantly from person to person. Keeping a food diary can help identify patterns and specific triggers. Before making significant dietary changes, it's recommended to consult a doctor or dietitian to ensure your diet remains healthy and balanced.
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Try the Mediterranean diet
While there are many approaches to managing migraines through diet, one popular option is to try the Mediterranean diet. This diet is based on the traditional eating habits of countries bordering the Mediterranean Sea, such as Spain, France, Italy, and Greece. It is known for its emphasis on heart-healthy foods and has been shown to have anti-inflammatory effects.
The Mediterranean diet is rich in fruits, vegetables, whole grains, seafood, nuts, legumes, and olive oil, with small amounts of dairy products such as yogurt and cheese. Olive oil is considered the primary source of fat, while dairy and eggs are recommended in low amounts. The goal is to replace unhealthy fats with healthy ones. Additionally, when following this diet, it is best to prepare your own meals from scratch to ensure you are consuming simple, wholesome ingredients.
There is some evidence to suggest that the Mediterranean diet may help reduce the frequency and duration of migraine headaches. A 2021 study found that the Mediterranean diet was associated with lower headache frequency and duration in a group of 262 migraine patients.
The Mediterranean Migraine Diet, a book by Wolf, Alicia, Beh MD FAAN FAHS, and Shin C., provides a science-based guide to adapting the Mediterranean diet specifically for people living with migraines. It includes recipes and information on food triggers, curating a migraine-friendly pantry, and shopping for specific ingredients. The authors offer insights from both the patient and physician perspectives, making it a comprehensive resource for those seeking to manage their migraines through diet.
Overall, the Mediterranean diet is a healthy and delicious option that may help reduce migraine symptoms. However, it is important to remember that everyone's dietary needs are different, and it is always recommended to consult with a doctor or registered dietitian before making any significant dietary changes.
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Frequently asked questions
A migraine diet is a way of eating that helps to prevent or reduce the severity of migraine attacks. It involves consuming anti-inflammatory foods, omega-3 fatty acids, and keto-friendly foods, while limiting caffeine, MSG, and processed foods.
Anti-inflammatory foods include dark leafy greens, ginger, plant-based meals, whole grains, seafood, nuts, legumes, and olive oil. The Mediterranean diet is an example of an anti-inflammatory diet.
Keeping a food diary along with a headache diary can help identify any patterns or changes in your diet before migraine attacks. Bring your diary to a doctor or headache specialist to review and look for possible triggers.
There is significant variability in migraine triggers from one person to the next. However, some commonly reported triggers include alcohol (especially red wine and beer), chocolate, aged cheese, cured meats, smoked fish, yeast extract, artificial sweeteners, MSG, and caffeine.
It is important to work with a healthcare provider, such as a doctor or nutritionist, to develop an individualized plan that takes into account your specific triggers and dietary needs. They can provide guidance on safe and effective dietary changes to help manage your migraines.
