Does a Migraine Diet Exist?

The connection between the human gut microbiome with mental health conditions is widely known and yet only partially understood by health professionals. This belief has led to research into how nutrition can affect our emotional and mental health in ways to include diet into treatment plans for dementia, ADD, depression, anxiety and other neurodevelopmental and neuropsychological concerns.

Could migraine headaches be added to the list of neuro-related conditions that could possibly be helped through diet?

Some dietary experts and doctors agree that dietary concerns and food choices can be triggers for some people who suffer from migraine.

Migraine impacts about 16% of the population of adults in the US. Being more common in child bearing aged women than men. Migraine is more predominant in those with a lower socio-economic status as well as those who have a history of family members who suffer from them.

Each person has different triggers and conditions that lead them down the path of a migraine attack. So, diagnosis into the root causes can be confusing.

But, for anyone who experiences a migraine knows that ones plans for the day an be dramatically changed in a moment with a sudden onset of a migraine attack.

The most common migraine triggers can include:

  • Stress

  • weather changes

  • too little or too much sleep

  • water, alcohol and caffeine consumption

  • hormonal imbalances

  • food choices

Food Triggers for Migraine

According to Jillian Kubala, a registered dietician, and Deena Kuruvilla, M.D., neurologist, believe there’s enough concern that indicates taking a closer look into the link of food and migraine.

According to older research 76% of migraine sufferers report certain foods as the basis for their migraine attacks. Some of which are deemed only probable causes.

Some of these include:

Missing meals

Some research indicates that skipping meals and fasting for longer periods of time can trigger migraine attacks in 57% of people experiencing migraine.

It is known that skipping meals or fasting affects blood sugar fluctuations which can be the cause that trigger a migraine attack.

Wine

Red wine contains certain compounds such as flavonoid phenolic which may trigger a migraine in some people. A study done in 2019 that included 2,197 individuals said that red wine was the most commonly reported migraine trigger within all of the alcohol based beverages.

Artificial Sweeteners

Aspartame is one artificial sweetener that some experts see as a possible trigger for migraine. Daily doses of 900-3,000 mg per kilogram of body weight is considered the amount needed to trigger a physical response or worsen a headache in some migraine prone individuals.

Aspartame may act as a chemical stressor that increases cortisol levels by elevating too much production of free radicals.

The affect aspartame consumption has on brain chemistry is seen in the levels of amino acid production and their ability to regulate neurotransmitters and other brain derived chemicals.

The potential trigger foods that contain aspartame include certain deserts, beverages and candies that are all sugar-free.

It’s interesting to note that everyone who experiences migraine is triggered differently. Certain foods or beverages can affect some people severely while others not at all.

Some of the most common reported food triggers are:

  • chocolate

  • cheese

  • caffeine, tea and coffee

  • monosodium glutamate (MSG)

  • milk

  • nuts

  • artificial sweeteners

  • alcohol

  • citrus fruits

Caffeine based beverages and caffeine withdrawal was shown to trigger a migraine in only 2-30% of individuals according to a 2020 review of 21 studies.

Personal triggers can often include a group of conditions that need to be present in order for a migraine to evolve. Often it’s not just one trigger. Several of these combinations of triggers including sleep irregularities, alcohol consumption, stress and water and food intake levels are often present for a migraine attack to occur. Which make it difficult to pin down and accurately diagnose.

The dietary factors that play their part in producing a migraine will do so by directing chemical changes in the brain that could affect glucose uptake leading to inflammation which activates changes in serotonin production.

Migraine Diet

Although there are books that proclaim specific migraine diets that can reduce or cure migraine. The jury is still out because the science is just not out there yet to support such claims.

What we do know is that it seems specific to each person. Many factors are at play. According to a 2020 study from Stanford University, it was found that those with migraine didn’t typically eat three times per day as those who didn’t suffer from migraine. Also, it was noted that skipping meals was high on the list of triggers, along with alcohol (red wine).

Diet seems to be one of many factors in migraine attacks.

Some of the best diets that do appear to manage migraine are:

  • Atkins diet

  • keto diet

  • low fat diet

  • low sodium diet

Healthy Foods For Prevention of Migraine

These are some smart food choices and ideas to implement in preventing a migraine attack.

Avoid skipping meals

Try eating every three to four hours per day. At least three meals per day and think to bring healthy protein rich and high fiber snacks so to avoid going for long periods without eating. The extra protein and fiber will work to prevent blood sugar spikes in between meals and will keep you satisfied longer.

Increase water intake

Drink more water throughout the day. Its a simple easy remedy for a known migraine trigger.

Reduce or avoid alcohol

Whether you can determine if all alcohol or only certain types are your triggers. It’s a good idea to restrict or cut out every possible beverage that you think may be the culprit for a while and see what happens.

Create food journals

Keep track of all your foods and beverages you intake in a week. Try and identify where the correlation is by keeping a journal of the possible triggers. Then try and eliminate them for a period of time and observe what changes you experience. If you notice migraine attacks lessening over time you’ll have identified the trigger.

Work with a Professional

The goal in using diet and food choices in identifying migraine triggers can be a complicated process and specific for each individual. Try working with a registered dietician or nutritionist who is experienced in migraine triggers rather than going it alone.

Getting blood work done to determine if you are lacking in any nutrients, vitamins and minerals will be beneficial. Taking supplements could prove to make a positive impact on your migraine condition.

Some studies show that migraine sufferers benefit from adding vitamin B12, vitamin D, CoQ10 and magnesium. Get tested to be sure that your levels are normal.

A migraine diet per say doesn’t really exist to heal or prevent migraine from occurring. But, food choice is still very important because it does appear that certain foods do absolutely play a factor in migraine attacks and may play a factor in a more management role to reduce the odds of an attack.

Underlying migraine conditions are a group of factors from, sleep disturbances, stress, lack of food or water. They all set the stage for what will become a migraine. Make these sensible dietary changes is a good start to managing a migraine.

-A Balanced Brain is a Pain-Free Brain-