Does diet affect migraines?

Reviewed by our clinical team

Migraines are a type of headache that typically causes recurring,  one sided headaches that can last up to 72 hours. It’s thought that around 10 million people experience migraines in the UK every year. They can be triggered by stress, noise, certain smells, alcohol, lack of sleep, or dehydration. Research suggests that diet may also play a significant role. 

In this article, we will explore the link between diet and migraines, including migraine food triggers, and the foods which may potentially help reduce their impact.

What triggers migraines?

Migraine triggers are different for everyone, and what triggers migraines in one person might not trigger them in someone else. However, some common shared triggers have been documented:

Hormonal changes

Hormonal changes, particularly those that occur during the menstrual cycle, can trigger migraines in some women. More than half of the women who experience migraines find that there is a link to their period. 

Stress

Stress is a well-documented trigger for migraines. It is thought that stress affects hormones and neurotransmitters (chemicals) that modulate and regulate the perception of pain. Serotonin is one of these neurotransmitters.

Environmental triggers

Certain environmental triggers, such as changes in weather, bright lights, or strong smells, can also trigger migraines in some people, although we don’t really understand why. Atmospheric pressure changes (usually a decrease in barometric pressure) can trigger migraines in some people. 

Sleep patterns

Poor sleep hygiene - either getting too little or too much sleep - can be a trigger for migraines.

Physical triggers

Certain physical triggers, such as neck or head trauma, can also trigger migraines.

It's important to note that everyone's triggers are unique and it may take some time and experimentation to identify yours. Keeping a headache diary is a good first step to identifying triggers. There are several apps  that can help you do this; if you prefer a paper version you can download a diary from the migraine trust. Once you have identified your triggers, you can take steps to avoid them, which can help reduce the frequency and severity of your migraines.

It's also worth mentioning that, sometimes, even when avoiding triggers, migraines may still occur. This is because migraines can also be caused by genetic and neurological factors that cannot be controlled. That’s why it’s also important to have a plan for managing migraines when they do occur, such as taking medications or using relaxation techniques.

Food and drinks that trigger migraines

Certain foods and drinks have been identified as potential triggers for migraines, either in scientific studies or anecdotally by people who experience them. Here are some of the most commonly noted migraine food triggers:

Caffeine

Caffeine has long been  part of the treatment of migraines,  and for some people a withdrawal of caffeine  triggers migraines rather than drinking coffee. However, some people find that they cannot drink coffee once their migraine has started.

Alcohol

Alcohol can also be a trigger for migraines. Alcohol works in the opposite way to caffeine, causing the blood vessels in the brain to expand, leading to headaches. Additionally, alcohol can also disrupt sleep patterns, which might also trigger migraines.

Red wine is particularly associated with migraines, this is because it contains a chemical called tyramine. Tyramine is known to dilate blood vessels, potentially causing headaches or migraines.

Sweeteners

Artificial sweeteners, such as aspartame, might be potential triggers for migraines. 

MSG (Monosodium glutamate)

MSG, a common food additive, is sometimes reported as triggering migraines. You find MSG in some processed foods and it’s often in Chinese cooking. 

Cured meats

Cured meats, such as bacon and deli meats, are sometimes reported as a trigger for migraines. They contain nitrates, which dilate blood vessels and could potentially lead to headaches or migraines.

Dairy

Dairy products, particularly soft cheese like brie and camembert , are reported by some to be a trigger for migraines as they also contain tyramine. 

Pickled or fermented food

Fermented or pickled foods, such as pickles, sauerkraut, and soy sauce, are sometimes reported by people experiencing migraines as triggers. These types of foods, much like red wine and soft cheeses, often contain high levels of tyramine. 

Salty foods

Salty foods might also be a trigger for migraines. High salt intake can lead to dehydration, which can cause headaches. Lowering your salt intake and increasing your water intake can lessen the negative effects of dehydration.

Chocolate

Some people do say that chocolate causes their migraines. However, it's thought that lots of people crave chocolate/sweet things as a migraine is oncoming, and that's why they might think eating it is the trigger. 

Foods that help migraines

Just as certain foods can trigger migraines, there are also foods and food habits that might help to prevent or reduce the frequency and severity of migraines. Here are a few examples:

Leafy greens

Leafy greens, such as spinach and kale, are rich in magnesium. Magnesium is a natural muscle relaxant and might help to reduce the frequency and severity of migraines. 

Omega-3 fatty acids

Foods that are high in omega-3 fatty acids, such as fatty fish, flaxseed and chia seeds, can help to inhibit the production of chemicals which cause inflammation, potentially preventing migraines.

Hydration

Staying hydrated is important for your overall health, and it can also help to prevent migraines. Dehydration can cause blood vessels to constrict, which can lead to headaches. You should drink at least 8 glasses of water a day to stay hydrated.

It's important to keep in mind that a balanced diet includes a variety of fruits, vegetables, whole grains and lean proteins, and you should make sure you’re getting all the nutrients you need. A food diary will help you identify triggers while still ensuring you eat a healthy, balanced diet. A doctor or a dietitian can then help you create a personalised migraine diet plan.

What is the best migraine diet?

When it comes to migraines, there isn't a one-size-fits-all diet solution. However, changing your diet could potentially  make a big difference to your migraines.  Apart from having a healthy balanced diet avoiding processed and ultra processed foods you could try the following:

High folate diet

Folate deficiency may lead to physical symptoms including migraines,  so having a diet  that's rich in  leafy greens and fresh fruit is a way of preventing this.

Low-fat diet

Eating a diet that is low in fat may help to prevent migraines. The relationship between a low fat diet  and fewer migraines is not well. 

High omega-3

Omega-3 fatty acids can help to reduce inflammation may prevent migraines. Eating foods that are high in omega-3 fatty acids, such as fatty fish, flaxseed and chia seeds, might help to reduce the frequency and severity of your migraines.

Low sodium diet

There has been some research into sodium (salt) levels and migraines, and it seems that a low sodium diet can help with reducing migraine episodes -  apart from  reducing cardiovascular risks. 

How to find out your personal migraine triggers

A good headache and food diary- this can be manual or app based- can help you identify food triggers. Triggers tend to be different from person to person, so it's impossible to general recommendations. A headache diary/app might also help you to identify  other triggers such as sleep, weather or general  stress issues.

Once you have a better idea of what might be triggering your migraines, you can then start to tackle it. If your triggers are food or drink based, you can gradually restrict your diet to eliminate them. You should only ever make big changes to your diet under the supervision of a doctor or dietician, to make sure you’re still getting everything you need.

How to treat migraines

Migraines can be debilitating and severely impact your day to day life, but there are ways to treat them and minimise the effect they have. Here are a few methods to consider:

Medications

There are several types of medications that can be used to treat migraines, including over-the-counter pain relievers, triptans, Vydura (rimegepant), certain antidepressants and even certain blood pressure tablets. These medications can help reduce the pain and symptoms of migraines. You should speak with a doctor to determine which medication is best for you.

Non-medication therapies

Non-pharmacological therapies such as biofeedback, acupuncture, and cognitive behavioural therapy (CBT), might also help to reduce the frequency and severity of migraines, although there is still a lack of evidence to support many holistic claims. CBT is highly effective at reducing stress and anxiety, which may in turn reduce the severity and duration of migraines due to tension.

Preventive measures 

Preventive measures such as regular exercise, stress management, and maintaining a consistent sleep schedule can all help to reduce migraines. Avoiding known triggers, eating a healthy diet, and keeping a migraine diary can also help.

Self-care techniques

Self-care techniques such as relaxing in a dark room, applying a cold compress to the head, and massaging the temples can reduce the pain and discomfort during a migraine. 

Conclusion

Migraines can potentially be triggered by diet, so if you regularly experience migraines, this might be a good place to start. Changing your diet may help reduce the frequency and severity of migraines days. Eating more leafy greens, including foods high in omega 3 fatty acids and magnesium, staying well hydrated and avoiding highly processed foods would be a good place to start.

Identifying personal migraine triggers by keeping a diary and noting symptoms after eating certain foods can also help in managing migraines. It is important to consult with a doctor or healthcare professional, to confirm the diagnosis.

Remember that everyone experiences migraines differently and what works for one person may not work for another, so it’s important to be patient and persistent as you work to find the best treatment for you.

References

https://www.england.nhs.uk/2020/01/improved-nhs-migraine-care/
https://www.nhs.uk/conditions/hormone-headaches/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468766/
https://migrainetrust.org/news/chocolate-and-migraine
https://migrainetrust.org/live-with-migraine/self-management/common-triggers/
https://pubchem.ncbi.nlm.nih.gov/compound/Tyramine#section=Absorption-Distribution-and-Excretion
https://www.ajmc.com/view/review-outlines-relationship-between-magnesium-deficiency-migraine
https://pubmed.ncbi.nlm.nih.gov/10839648/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8628940/