By Adiana Castro MS, RDN, CDN, LDN, CLT
Migraines are more than just headaches—they are complex neurological events that can disrupt every aspect of daily life. From throbbing head pain and nausea to light sensitivity and aura, migraines affect an estimated 18.2% of women and 6.2% of men in the U.S. alone. While medications play a role in managing symptoms, many individuals find that nutrition and lifestyle choices can make a powerful impact on migraine frequency and intensity.
What Exactly Is a Migraine?
A migraine is a primary headache disorder marked by recurrent attacks of moderate to severe head pain, often on one side of the head. Migraines frequently include additional symptoms such as:
Nausea and vomiting
Sensitivity to light, sound, and smell
Visual disturbances or auras
Neck stiffness
Mood changes and food cravings
While migraines may feel unpredictable, many patients discover consistent dietary and lifestyle patterns behind their attacks.
Common Food Triggers for Migraines
Certain foods contain compounds that may trigger inflammation, affect blood vessels, or stimulate the nervous system in ways that can initiate a migraine. Common offenders include:
🧀 High-Tyramine or Aged Foods:
Aged cheeses (cheddar, parmesan, Swiss)
Cured meats (salami, bacon, pepperoni)
Pickled and fermented foods
🍷 Food Additives & Preservatives:
MSG (monosodium glutamate)
Nitrates and nitrites (found in deli meats)
Sulfites (found in wine and dried fruits)
Aspartame (in sugar-free products)
🍌 Histamine-Releasing or Phenol-Rich Foods:
Bananas, citrus fruits, strawberries
Red wine, chocolate
Onions, olives, and tomatoes
🫘 Other Common Triggers:
Caffeine and caffeine withdrawal
Skipping meals or fasting
Dehydration
Note: Triggers vary by individual. Keeping a food and symptom journal is key to identifying your personal patterns.
Lifestyle Tips for Migraine Prevention
Diet is only one piece of the puzzle. Consider supporting migraine relief with these habits:
Stick to a consistent sleep schedule
Hydrate throughout the day
Reduce stress with mindfulness or meditation
Avoid strong smells and flashing lights
Support gut health with a balanced, whole-food diet
Supplements That May Help
While more research is needed, some supplements have shown promise for migraine prevention:
Magnesium: Deficiency is linked to migraines; may reduce frequency
Riboflavin (Vitamin B2): Shown to prevent migraines in some studies
CoQ10: May reduce the number and severity of migraines over time
Always consult a healthcare provider or registered dietitian before starting any supplement routine.
Final Thoughts: Don’t Guess—Test
Migraines can be triggered by a wide range of food sensitivities, which are not always obvious. If you suspect your migraines may be related to inflammation or immune responses to food, the Mediator Release Test (MRT) may help identify your unique triggers.
At Compass Nutrition, we use MRT to help patients uncover food-related inflammation and build a customized anti-inflammatory nutrition plan that supports their goals.
Ready to find lasting relief? Book your MRT consultation today »