While what triggers a migraine is different for everybody, the most common food culprits out there contain tyramine or phenylethylamine, two amino acids found in chocolate, aged or fermented cheese (including cheddar, blue, Brie, and all hard and “moldy” cheeses), soy foods, nuts, citrus fruits, and vinegar (both red and balsamic).
Be careful at cocktail parties! Beer, red wine, sherry, and vermouth contain large amounts of tyramine, one of the most powerful migraine triggers. A bigger reason to steer clear of booze is that any type of alcohol causes dehydration, which is a major cause of headaches. If you’re drinking, it’s always a good idea to alternate alcoholic drinks with water or seltzer — but if alcohol is a trigger for your migraines, it’s best to refrain completely.
Leftovers
Because tyramine content increases over time, especially if food is improperly stored, migraine sufferers should avoid eating leftovers. Be mindful of this when eating at parties or at the office — both are typical places where food is left unrefrigerated for long periods. If you do need to store food, be vigilant about using airtight containers.
Hot dogs, deli meats, and pepperoni all contain nitrites, another common trigger for migraines. Used mostly as a preservative and for added flavor, nitrites are also found in sausages (including chicken, turkey and soy sausages), jerky (beef and turkey), corned beef, or other foods that have been cured, smoked, pickled, or canned. To stay safe, look for nitrite-free varieties of these items at the grocery store and steer clear of them when dining out.
Tannins
Tea, red-skinned apples and pears, apple juice and cider, and red wine all contain tannins, plant compounds most notable for giving the foods that contain them their astringent taste (or that dry, puckering sensation in your mouth). The evidence is only anecdotal at this point, but tannins seem to be a strong, consistent trigger for some individuals.
Sulfites
Sulfites, another preservative, are commonly found in most dried fruits (including prunes, figs, and apricots), wine (white and red), and many processed foods. Check labels carefully to avoid this sneaky migraine trigger.
Common Additives
Many other food additives are also known to increase the chances for a migraine. Check labels carefully and avoid foods that contain monosodium glutamate (MSG), yeast extract, hydrolyzed or autolyzed yeast, hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), sodium caseinate, and kombu extract (often used in Japanese foods).
Aspartame
Some people report that aspartame, a common artificial sweetener, can also be a migraine trigger. Take note when partaking of diet beverages, light yogurts, sugar-free candies, low-calorie desserts, and other foods and beverages made with this artificial sweetener (also known as NutraSweet and Equal) to see whether they are a migraine trigger for you.
Caffeine
People with sensitivity to caffeine can develop migraines after drinking coffee, black tea, green tea, cola soft drinks, or other caffeinated beverages. But caffeine can also be used to stop a migraine that is just beginning — that’s why many over-the-counter migraine medications contain caffeine. Test your personal response to caffeine: If it gives you headaches, avoid it.
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