Suffering from headaches and migraines is a common problem, and around 30 percent of them are believed to be triggered by certain foods. By identifying these food triggers, you may be able to alleviate or avoid these painful episodes. Here are the six most common trigger foods and some methods for detecting your personal food triggers.
1. Monosodium Glutamate (MSG)
MSG is a flavor enhancer commonly found in soups, sauces, and Asian cuisine, particularly in commercial Chinese restaurants in the West. People who are sensitive to MSG have reported experiencing migraines, flushing, and racing heartbeats after consumption.
2. Caffeine
Caffeine, found in tea, coffee, chocolate, soda, and even some over-the-counter headache medications, is the most commonly consumed stimulant worldwide. Although caffeine can help some people with headaches, for others it can trigger a migraine. A study of 36 caffeine drinkers suffering from daily headaches found that 92 percent experienced relief after eliminating caffeine from their diets.
3. Aspartame
This artificial sweetener is a popular sugar substitute in diet sodas and “sugar-free” products, but it can also cause some nasty side effects. Research examining aspartame’s side effects discovered that it can cause headaches in susceptible people, in addition to mood changes like irritability and depression.
4. Gluten
While celiac disease is relatively rare, many people are sensitive to gluten for other reasons, including headaches and migraines as triggers. Gluten is a protein found in grains like wheat, rye, and oats and is often added to processed foods to enhance their flavor and texture.
5. Nitrates
Nitrates are preservatives found in processed meats like bacon, ham, lunchmeat, pepperoni, and sausage. While they may help improve the meat’s appearance and taste, for some, they can trigger a migraine. Be sure to check ingredient labels for terms like “sodium nitrate” or “nitrite.”
6. Chocolate
Unfortunately, chocolate can also be a migraine trigger, as it contains a large amount of the amino acid tyramine, which is known to cause headaches.
Besides these six common food triggers, other potential culprits could include dairy, sugar, citric acid, and other common ingredients. To identify your individual food triggers, try the following methods:
Keep a food diary
Record everything you consume daily for two to three weeks, noting when you experience migraines. Writing down this information makes it easier to identify patterns and potential triggering agents.
Try an elimination diet
Once you have some suspected food trigger candidates, see if you notice any correlation between specific foods and headache frequency. If you suspect one or more food triggers, try removing them from your diet for at least two weeks. If you feel better, you know that the eliminated food may be the cause of your headaches, so avoid reintroducing it. If you notice no change, continue monitoring your food diary for other potential triggers. If your migraines become less severe, it might be the eliminated food plus something else contributing to the issue. Continue keeping your food diary, noting any patterns and eliminating the next food source as needed.
Remember to only test one food at a time for each elimination period so you can pinpoint the exact culprit triggering your headaches and migraines. For more information, consider reading Dr. Mark Wiley’s 3 steps to a headache-free life.
