Migraines and Unhealthy Eating Patterns: My Insights

Migraines and Unhealthy Eating Patterns: My Insights


Migraine attacks can be influenced by various factors, and one often overlooked aspect is diet. Through my personal experience with migraine attacks, I have gained insights into the connection between migraine attacks and unhealthy eating patterns. Understanding this relationship and making necessary dietary changes can greatly improve migraine management.

My Journey in Identifying Unhealthy Eating Patterns

Recognizing patterns in my diet that could contribute to migraine attacks was the first step towards healthier living. Certain foods and ingredients have been identified as common triggers for migraine attacks:

Processed Foods

Processed foods, such as packaged snacks and fast food, are often high in sodium, preservatives, and artificial additives. These ingredients can trigger migraine attacks in many individuals, including myself.

For instance, high levels of monosodium glutamate (MSG), a common flavor enhancer in processed foods, can stimulate the nervous system and lead to migraine attacks. Avoiding these foods and opting for fresh, whole foods can help minimize the risk of migraine attacks.


Caffeine can have both positive and negative effects on migraine attacks. While small amounts of caffeine can provide temporary relief during a migraine attack, excessive consumption or sudden withdrawal can trigger migraine attacks.

It is important to be mindful of your caffeine intake and gradually reduce or eliminate it if needed. Keeping a balance and avoiding excessive consumption while staying hydrated can help manage migraine attacks more effectively.

Artificial Sweeteners

Artificial sweeteners, such as aspartame and sucralose, have been implicated in migraine attacks for some individuals. These sweeteners are commonly found in diet sodas, sugar-free candies, and certain packaged desserts.

Exploring natural sweetener alternatives, such as stevia or honey, can be a healthier option and reduce the risk of triggering migraine attacks.

Certain Types of Cheese

Specific types of cheese, particularly aged and fermented varieties like blue cheese, cheddar, and feta, are known migraine triggers for some individuals. These cheeses contain tyramine, a naturally occurring compound that can cause migraine attacks.

Keeping a food diary and noting any correlations between cheese consumption and subsequent migraine attacks can help identify trigger foods and make informed choices about cheese consumption.

Gluten and Wheat Products

Gluten sensitivity and celiac disease have been associated with migraine attacks in some individuals. Although the exact mechanisms are not fully understood, eliminating or reducing gluten and wheat products from the diet has been shown to alleviate migraine attacks for those with sensitivities.

Consulting with a healthcare professional can help determine if gluten/wheat avoidance is necessary for managing migraine attacks.

The Challenges Faced in Changing My Diet

Changing one’s diet is not always easy, especially when it involves eliminating favorite foods or facing peer pressure and criticism in social situations. Some challenges I encountered along the way include:

The Resistance to Eliminating Certain Foods

Giving up foods that we enjoy can be challenging, and there may be a sense of resistance or fear of missing out. However, understanding the impact of these trigger foods on migraine attacks and focusing on the benefits of reducing migraine attacks can provide motivation for making dietary changes.

The Impact of Social Situations and Food Choices

Social settings can be particularly challenging when trying to adhere to a migraine-friendly diet. Dealing with peer pressure and criticism can be discouraging. However, with proper communication and planning, it is possible to overcome these challenges:

  • Dealing with Peer Pressure and Criticism: It is important to assertively communicate your dietary needs and limitations. Explain to friends and family why certain foods trigger your migraine attacks and ask for their understanding and support.
  • Finding Alternatives and Substitutes for Trigger Foods: Get creative in finding alternative options that are still enjoyable and align with your dietary needs. For example, explore new recipes and experiment with different ingredients to find substitutes for trigger foods.

Tracking and Documenting Food Triggers

Keeping a food diary is essential in identifying and managing migraine triggers. It involves recording daily food intake and monitoring migraine episodes and their intensity. This process helps in:

  • Identifying Common Patterns and Trigger Foods: By reviewing your food diary regularly, you can identify common patterns and specific foods that consistently trigger migraine attacks.
  • Tracking the Effectiveness of Dietary Changes: Using the food diary, you can also track the effectiveness of dietary changes in reducing the frequency and intensity of migraine attacks. This data can inform further adjustments to your diet plan.

Seeking Professional Guidance

Consulting with a healthcare professional or a nutritionist is highly recommended when making significant dietary changes for managing migraine attacks. They can provide expertise and personalized advice:

Understanding the Expertise They Can Provide

Healthcare professionals and nutritionists have specialized knowledge in the field of nutrition and its impact on health conditions. They can offer valuable insights, evidence-based recommendations, and support in developing a customized diet plan.

Discussing Specific Dietary Concerns and Obtaining Personalized Advice

During consultations, it is important to discuss your specific dietary concerns, including trigger foods and possible nutrient deficiencies. This will enable the healthcare professional to provide personalized advice tailored to your individual needs.

Coping Strategies for Healthy Eating and Migraine Management

Adapting to a migraine-friendly diet may seem challenging at first, but with some strategies in place, it can become more manageable:

Planning Ahead and Meal Prepping

Planning meals in advance and meal prepping can make it easier to stick to a migraine-friendly diet. Some strategies include:

  • Creating a Variety of Migraine-Friendly Meals: Explore different recipes and meal ideas that are free from common trigger ingredients.
  • Ensuring Availability of Trigger-Free Options: Stock up on trigger-free food options, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Seeking Support from Friends and Family

Having a support system can make a significant difference in successfully managing a migraine-friendly diet:

  • Communicating Dietary Needs and Limitations: Clearly communicate your dietary needs to friends and family, allowing them to understand and respect your choices.
  • Encouraging Understanding and Empathy: Educate your loved ones about the impact of migraine attacks on your life, and encourage their empathy and support in your journey towards better health.

Exploring Alternative and Healthy Food Options

Adopting a migraine-friendly diet can also open doors to discovering new, delicious, and nutritious food options:

  • Experimenting with Natural Sweeteners: Explore natural sweeteners like stevia or honey as alternatives to artificial sweeteners.
  • Incorporating Anti-Inflammatory Foods: Emphasize foods with anti-inflammatory properties, such as fatty fish, leafy greens, nuts, and berries, which may help reduce the frequency and severity of migraine attacks.
  • Learning New Cooking Techniques and Recipes: Develop new cooking skills and recipes that align with your dietary needs. This can make the process enjoyable and increase the variety of meals you can enjoy.

Monitoring Progress and Adapting the Diet Plan

Regularly monitoring your food diary and tracking migraine episodes is crucial for evaluating the effectiveness of your dietary changes and making necessary adjustments:

  • Regularly Reviewing the Food Diary and Migraine Records: Review your food diary and migraine records to get an overview of your progress and identify any patterns or triggers that may have been missed.
  • Adjusting the Diet Plan Based on Individual Responses and Results: Fine-tune your diet plan by adding or eliminating specific foods, adjusting portion sizes and meal timings, and considering the incorporation of supplements if necessary.

The Impact of Healthy Eating on Overall Well-Being

Adopting a migraine-friendly diet not only helps in managing migraine attacks but also has a positive impact on overall health and well-being:

  • Increased Energy Levels: A balanced and nutritious diet can improve energy levels, reducing fatigue and enhancing productivity.
  • Improved Digestion: A healthy diet can promote better digestion, reducing gastrointestinal discomfort often experienced during migraine attacks.
  • Weight Management: Making healthier food choices and monitoring portion sizes can support a healthy weight, which in turn may positively impact migraine frequency and severity.

Conclusion and Reflection on the Journey

Making dietary changes to manage migraine attacks is an ongoing process of learning, experimenting, and adapting to individual needs. Through self-awareness, self-care, and collaboration with healthcare professionals, it is possible to gain control over migraine attacks and improve overall well-being. I encourage others to explore the impact of dietary changes on their migraine attacks and seek necessary support to navigate this journey towards better health.

Jenny from Migraine Buddy

You Will Also Like

Back to Blog

Leave your mobile to get a link to download the app