We experience migraines at least once or twice a year, and while stress and lack of sleep may be the most common cause of this, frequent migraines tell you it’s your diet. Certain foods contain hidden ingredients that can spark intense headaches—sometimes within minutes. If you’re tired of unpredictable migraines, it’s time to take a closer look at your plate. Here are 10 common foods that might be triggering your nightmares.
10. Caffeine
If you’re reading this while sipping your coffee, you might want to put it down as it might be the culprit to your migraines. Caffeine narrows down the blood vessels in your brain, which leads to headaches when consumed frequently. It might cause your blood vessels to dilate, putting pressure on your nerves. Instead of a morning coffee, why not add protein powders to superpower smoothies? Add in some bananas, spinach, and almonds, and you’re good to go.
9. Aged Cheeses
Aged Cheeses are a common migraine trigger, and tyramine is the culprit. This naturally occurring amino acid increases as cheese ages and can spike blood pressure, especially in those taking certain medications. If Aged Cheese sets off your migraines, try fresh alternatives or tofu-based or coconut-based cheeses to enjoy the creamy taste without the headache risk.
8. Citrus Fruits
While fruits are a great way to fight migraine, you might want to be careful with too many Citrus Fruits. The reason behind this is their high acidity levels, which irritates the lining of the stomach of other people. It also causes the narrowing down of blood vessels due to tyramine found in such fruits. Instead of Citrus Fruits, you can opt for other fruits like apples.
7. Fermented Foods
Just like Aged Cheeses, food that is fermented contains high amounts of tyramine that mess with blood vessels in your brain. Fermented Foods include kimchi, fermented pickles, and soy sauce. Instead, you can opt for a healthy dinner with vegetarian dishes with leafy greens or anti-inflammatory veggies such as carrots and sweet potatoes.
6. Chocolate
Chocolate is found to trigger migraine in some people. Why? It contains caffeine and beta-phenylethylamine that causes headaches to some. Some chocolates with high sugar content can lead to a spike in blood sugar that crashes which leads to headaches. If you find yourself getting migraines from Chocolate, opt for a fruity dessert instead, like a Berry Parfait.
5. Yeast
Foods that contain Yeast ingredients are sourdough bread and fresh-baked goods like donuts, cakes, and breads unfortunately cause migraines. Why? The sneaky ingredient called tyramine is once again present. If you’re still craving bread, you can opt for plain or sesame bagels or English muffins, as they contain no yeast in them.
4. Spicy Foods
Too bad your favorite Spicy Food might cause your frequent migraines and chili peppers are the culprit. Substances from chili peppers and spicy foods interact with the TRP receptors in the brain. It may make your brain more easily reactive toward things that trigger migraines, like stress or changes in the environment. Opt for more flavor substances like herbs and aromatics.
3. MSG (Monosodium Glutamate)
MSG or Monosodium Glutamate, is a sodium salt of glutamic acid that overstimulates the brain cells, which leads to migraines. MSG-rich foods are found in saucy fast food, such as barbecue sauce and salad dressings. Choose umami boosters instead, like mushrooms or miso paste. There are also MSG-free seasonings like coconut amino and Himalayan salt.
2. Artificial Sweeteners
Artificial Sweeteners contain aspartame, sucralose, and saccharin that trigger migraines due to their effects on the brain and nervous system. Certain Artificial Sweeteners cause changes in blood flow due to dilating blood vessels in the brain. Choose natural sweeteners instead, like honey, maple syrup, or pure stevia that isn’t blended.
1. Gluten
Gluten is found in baked goods, pasta, cereals, and pizza crusts. It affects individuals with gluten sensitivity as it may cause an inflammatory response in the gut and immune system. The chemical travels to the brain, which causes migraines. Instead, you can opt for gluten-free flour alternatives like coconut or potato flour. Chickpea pasta is also a great alternative to wheat-based.