Diet to Prevent Migraines
Discover which diet to follow for migraines. Common triggers, aged cheese, alcohol, caffeine, sweeteners. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
Diet and Migraines
About 20% of migraine sufferers identify food triggers. The most commonly implicated substances are tyramine (aged cheeses), histamine (alcohol), monosodium glutamate (MSG), and certain additives. However, triggers vary greatly from person to person.
Common Food Triggers
Aged cheeses (parmesan, blue, aged cheddar), alcohol (especially red wine), cured meats (nitrites), chocolate, citrus, glutamate (MSG), aspartame, fermented foods, and caffeine (excess or withdrawal).
The Role of Caffeine
Caffeine has a dual effect: it can relieve an emerging migraine but sudden withdrawal can trigger one. Regular and moderate consumption (1-2 cups/day) is preferable to erratic consumption.
The Importance of Regularity
Skipping meals can trigger migraines through blood sugar drops. Eat at regular times, don't skip meals, and keep healthy snacks handy. Regular hydration is also crucial.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide to Prevent Migraines
Important: Migraines are a complex medical condition. This dietary guide is a complement to medical treatment, not a replacement. Consult a neurologist if your migraines are frequent or disabling.
Diet can be a powerful lever for reducing migraine frequency.
Common Food Triggers
Commonly Implicated Substances
| Substance | Foods | Mechanism |
|---|---|---|
| Tyramine | Aged cheeses, cured meats, alcohol | Vasoactive |
| Histamine | Red wine, fermented foods, unfresh fish | Vasodilation |
| Nitrites | Cured meats, hot dogs, bacon | Vasodilation |
| MSG | Asian dishes, snacks, industrial soups | Potential neurotoxin |
| Phenylethylamine | Chocolate | Vasoactive |
| Aspartame | Diet drinks, sugar-free foods | Unknown mechanism |
Foods to Test
Potentially problematic:
- Aged cheeses (parmesan, blue, aged cheddar)
- Red wine and beer
- Cured meats (ham, salami, bacon)
- Chocolate
- Citrus
- Fermented foods (sauerkraut, kimchi)
- Nuts and peanuts
- Onions
- Aspartame and other sweeteners
- Foods containing MSG
Generally well-tolerated:
- Fresh fruits (except citrus for some)
- Fresh vegetables
- Fresh meats (not processed)
- Fresh fish
- Whole grains
- Rice
- Fresh cheeses (ricotta, cottage)
The Dual Face of Caffeine
Caffeine and Migraines
Caffeine can:
- Relieve an early migraine (vasoconstrictor)
- Trigger a migraine through withdrawal
Recommendations
- Stable consumption: same amount each day
- Moderation: 1-2 cups of coffee maximum
- No sudden changes: don’t stop abruptly
- Weekends: keep the same rhythm as weekdays
The Importance of Regular Meals
Why Skipping Meals Triggers Migraines
- Blood sugar drop
- Stress hormone release
- Dehydration
Protective Habits
- 3 meals per day at fixed times
- Snacks if more than 4h between meals
- Never skip breakfast
- Complex carbs for stable blood sugar
- Always have a snack on hand
Hydration: Often Neglected Factor
Dehydration is a major trigger:
- Drink 1.5-2 liters of water per day
- More in heat or during sports
- Limit alcohol (dehydrating)
- Be wary of excess coffee (diuretic)
Food Diary for Migraines
How to Keep It
Note daily:
- Everything you eat (with times)
- Beverages (including coffee amounts)
- Migraines (start time, intensity 1-10, duration)
- External factors (stress, sleep, weather)
Analyzing Patterns
After 4-8 weeks:
- Identify foods present in 24h before a migraine
- Note frequently associated foods
- Test by elimination
Elimination Test
Protocol
- Identify suspects (food diary)
- Eliminate one suspect for 4 weeks
- Observe if frequency/intensity decreases
- Reintroduce to confirm the link
- Personalize your diet
Caution
Don’t eliminate everything at once:
- Risk of deficiencies
- Impossible to identify the real trigger
- Frustration and abandonment
Potentially Protective Nutrients
- Magnesium: nuts, seeds, leafy greens
- Riboflavin (B2): eggs, dairy products
- Coenzyme Q10: meat, fish
- Omega-3s: fatty fish
These supplements are studied for migraine prevention, but consult your doctor before supplementing.
Why Voical Can Help You
Identifying your personal triggers is essential. With Voical, easily record each meal and its timing. You can note your migraines separately and analyze correlations. Voice tracking makes this daily monitoring simpler and more regular, key to identifying patterns over several weeks.