Migraine stands as the leading type of headache, and its intensity can be worsened by several factors, including diet. This view comes from Anastasia Tarasova, a neurologist at SM-Clinic, who spoke with socialbites.ca.
A study involving 200 migraine sufferers found that 90% could name at least one trigger. Commonly reported symptoms included physical or emotional stress, menstrual fluctuations, bright or flashing lights, and strong odors.
Tarasova noted that many people with migraines report trigger foods. Eating these foods often precedes a migraine episode. In particular, items containing tyramine were frequently implicated, with bacon, sausages, ham, and other cured meats listed among the top offenders.
Tyramine-rich foods include aged cheeses such as blue cheese, Parmesan, and cheddar, along with smoked or pickled meats and fish. Some legumes, sauerkraut, fermented soy products (like miso, soy sauce, or teriyaki), as well as nuts and red wine, can also be potential triggers.
“Tyramine forms when the amino acid tyrosine breaks down,” the neurologist explained. “It can cause temporary constriction followed by dilation of cerebral vessels, a pattern often linked to throbbing headaches.”
Additionally, Tarasova mentioned that products containing nicotine and caffeine, as well as alcoholic drinks and tropical fruits, may provoke migraine attacks.
She emphasized that citrus fruits such as oranges, grapefruits, lemons, limes, and tangerines also contain notable tyramine levels. She advised avoiding ripe bananas, pineapples, and avocados, especially for those sensitive to tyramine.
People who experience frequent migraines are encouraged to review foods that include certain additives. While large-scale research on their impact is limited, there are many documented cases where additives like monosodium glutamate, aspartame, sulfites, nitrates, and certain food colorings have been linked to migraine episodes.
“These compounds are often found in fast-food dishes and ready-to-eat products such as quick soups, cereals, and purees,” the expert noted.
Tarasova also suggested keeping a diary of meals and headaches for those who suffer regularly. Tracking which foods seem to trigger symptoms can provide valuable insights for individual management.
It is important to recognize that trigger foods vary from person to person and may not cause an attack every time. Maintaining a balanced diet that includes plenty of safe, nutrient-rich foods is key to reducing the frequency and severity of migraines, according to the specialist. She added that hunger itself can trigger migraines and that consistent meal timing supports better control over symptoms.
In summary, a stable, varied diet—while staying alert to potential tyramine-containing foods and certain additives—can help people manage migraine patterns more effectively.