The Ultimate Migraine Prevention Guide: Foods to Avoid and Dietary Tips


Migraines can be a pain, but there is hope! In our ultimate migraine prevention guide, learn about the top foods to avoid and dietary tips to prevent migraines.

The Ultimate Migraine Prevention Guide: Foods to Avoid and Dietary Tips

Are you struggling with migraines? You’re not alone. Millions of people around the world experience these debilitating headaches. But there is hope! This blog post will share the ultimate migraine prevention guide, including foods to avoid and dietary tips. By making some simple changes to your diet, you can reduce your risk of experiencing migraines and live a healthier, happier life.

Here are some of the key takeaways from our guide:

  • Several foods can trigger migraines, such as aged cheeses, alcohol, caffeine, chocolate, MSG, nitrates and nitrites, and artificial sweeteners.
  • In addition to avoiding trigger foods, several dietary tips can help prevent migraines, such as eating regular meals, staying hydrated, eating a healthy diet, limiting processed foods, and keeping a diary.
  • You can also do several other things to prevent migraines, such as regular exercise, managing stress, getting enough sleep, and seeing a doctor.

If you’re struggling with migraines, we encourage you to read our blog post and learn more about how you can prevent them. With a few simple changes, you can take control of your health and live a migraine-free life.

Migraines are a debilitating neurological condition that can cause severe headaches, nausea, vomiting, and sensitivity to light and sound. While there is no cure for migraines, you can do several things to prevent them, including avoiding certain foods and changing your diet.

Foods to Avoid

Several foods can trigger migraines. These include:

  • Aged cheeses: Aged cheeses contain tyramine, an amino acid that can trigger migraines in some people. Examples of aged cheeses include cheddar, Swiss, Parmesan, and blue cheese.
  • Alcohol: Alcohol, especially red wine, can be a trigger for migraines. It is thought that alcohol may cause changes in blood sugar levels or dehydration, which can contribute to migraines.
  • Caffeine: Caffeine can be both a trigger and a reliever of migraines. If you find that caffeine triggers your migraines, it is best to avoid it or limit your intake.
  • Chocolate: Chocolate is a common migraine trigger. It contains caffeine and phenylethylamine, a substance that can cause blood vessels to constrict and then dilate, which may contribute to migraines.
  • Monosodium glutamate (MSG): MSG is a flavor enhancer in many processed foods. Some people report that MSG triggers their migraines.
  • Nitrates and nitrites: Nitrates are preservatives in cured meats, hot dogs, and lunch meats. They can trigger migraines in some people.
  • Artificial sweeteners: Artificial sweeteners, such as aspartame and sucralose, have been linked to migraines in some people.

Top 5 Foods to Avoid to Prevent Migraines

Dietary Tips

In addition to avoiding trigger foods, several dietary tips can help prevent migraines. These include:

  • Eat regular meals: Skipping meals can trigger migraines. Aim to eat three meals and two snacks per day.
  • Stay hydrated: Dehydration can trigger migraines. Make sure to drink plenty of water throughout the day.
  • Eat a healthy diet: Eating a healthy diet rich in fruits, vegetables, and whole grains can help prevent migraines.
  • Limit processed foods: Processed foods are often high in unhealthy fats, sugar, and sodium, which can trigger migraines.
  • Keep a food diary: Keeping a food diary can help you identify your food triggers. Track what you eat and drink daily and any migraine symptoms you experience.

Other Tips for Preventing Migraines

In addition to changing your diet, you can do several other things to prevent migraines. These include:

  • Get regular exercise: Exercise can help reduce stress and improve sleep, which can help prevent migraines.
  • Manage stress: Stress is a common trigger for migraines. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
  • Get enough sleep: Most adults need around 7-8 hours per night. Getting enough sleep can help prevent migraines.
  • See a doctor: If you are experiencing migraines, it is essential to see a doctor to rule out any underlying medical conditions.

Migraine FAQs

Q. What foods should migraine sufferers avoid?

There’s no one-size-fits-all answer, as migraine triggers vary significantly between individuals. However, some commonly reported trigger foods include:

  • Aged cheeses: Contain tyramine, an amino acid linked to migraines.
  • Alcohol: Especially red wine, but other types can also be triggers.
  • Caffeine: It can be both a trigger and reliever, so experiment to see its effect on you.
  • Chocolate: Contains caffeine and phenylethylamine, which might contribute to migraines.
  • Monosodium glutamate (MSG): Flavor enhancer found in processed foods, reported to trigger migraines in some.
  • Nitrates and nitrites: Preservatives in cured meats, hot dogs, and lunch meats, potentially triggering migraines.
  • Artificial sweeteners: Aspartame and sucralose have been linked to migraines in some people.

Q. What foods trigger migraines the most?

While the above list includes common triggers, the “most” triggering foods depend on individual sensitivities. Keeping a food diary to track potential triggers and their effects is crucial for identifying yours.

Q. What is the exclusion diet for migraines?

Such an elimination diet involves removing suspected trigger foods for a set period (e.g., 4-6 weeks) and then gradually reintroducing them one by one while monitoring for migraine symptoms. It helps pinpoint your specific triggers for personalized dietary management.

Q. Can you eat eggs on a migraine diet?

Eggs are generally considered safe for people with migraines. However, if you suspect egg sensitivity as a trigger, temporarily remove them from your diet during the exclusion phase and reintroduce them later to assess any reactions.

Q. What are the 5 C’s to avoid migraines?

Here is a shorthand for possible migraine causes:

  • Caffeine: As mentioned earlier, manage caffeine intake based on its effect on you.
  • Cheese: Aged cheeses might be triggers, but other types like cheddar or mozzarella may be tolerated.
  • Chocolate: Experiment to see if it affects your migraines.
  • Citrus fruits: Some people report sensitivity to citrus, so monitor their effects.
  • Chips and processed foods: Often high in unhealthy fats, sugar, and sodium, potentially triggering migraines.

Q. What is the 5 2 diet for migraines?

The diet is not a specifically established migraine diet. However, some research suggests intermittent fasting patterns like the 5:2 diet (eating generally for five days and restricting calories for two days) benefit migraine management. Consult a healthcare professional before starting any restrictive diets.


Migraines can be challenging, but you can do several things to prevent them. By avoiding trigger foods, changing your diet, and following other lifestyle tips, you can reduce your risk of experiencing migraines.

These are general guidelines; consulting a doctor or registered dietitian for personalized dietary advice tailored to your specific needs and migraine triggers is always recommended. This blog post is intended to provide information only and should not be construed as medical advice. Before making any changes to your diet or lifestyle, consult your doctor.

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