Migraine “Pain-Safe” Foods
This week, as promised, I am going to give you a list of foods that virtually never contribute to headaches (or other painful conditions). Some of these foods include the following:
- Rice, especially brown rice
- Cooked orange vegetables (e.g., carrots or sweet potatoes)
- Cooked green vegetables (e.g., broccoli, spinach, collards, Swiss chard)
- Cooked yellow vegetables (e.g., summer squash)
- Cooked or dried non-citrus fruits (cherries, cranberries, pears, prunes – but not citrus fruits, apples, bananas, peaches or tomatoes)
- Water: plain water or carbonated water like Perrier. (Other beverages, even some herbal teas, can be triggers, so chose with care.)
- Condiments: Salt (in modest amounts), vanilla extract and maple syrup are often well tolerated
In contrast, there are many common triggers that cause migraines and headaches in susceptible people. In the same way food sensitivities often manifest as a rash on your skin, migraine sufferers have a reaction in the blood vessels and nerves. Here are some common food triggers:
- Dairy Products (including skim and whole milk, goat’s milk, cheese, yogurt, etc.)
- Chocolate
- Eggs
- Citrus fruits
- Meat (includes beef, pork, chicken, turkey, fish, etc.)
- Wheat (bread, pasta, etc.)
- Tomatoes
- Onions
- Corn
- Nuts and peanuts
- Corn
- Apples
- Bananas
Some beverages and additives are the worst triggers. These would include alcohol (especially red wine as it contains tyramine), caffeinated drinks (coffee, tea, cola), MSG, aspartame (NutraSweet) and nitrates.
If you don’t find a food on these lists, that is because those foods are considered to be good possibilities, yet unlikely triggers. Triggers vary from person to person. According to research, many common foods (other than those on the “pain safe” list, have triggered migraines in isolated individuals. As always, the best things to do is to keep a migraine diary and journal and “test the waters.” See what foods you can tolerate, and which ones you can’t.
Next time, we will talk a little more about how to confirm migraine food triggers, and some more tips for your migraine diet.