Nothing puts up your metaphorical Out of Order sign faster than a migraine. These attacks can be incapacitating. As if the excruciating head pain weren’t enough, migraines affect the entire sensory nervous system, causing neck and shoulder pain, nausea and vomiting, and amplified (often painful) perception of light, sound, smell, and touch.
Hard pass.
Functional medicine and nutrition specialist Leona West-Fox, CN, CH, FMCHC, previously shared her “nutrient and supplement game changers for migraine prevention and relief,” plus natural hacks to relieve migraines. As promised, we’re back with Part Two, where she shares the foods to eat and avoid (or limit) if you suffer from migraines.
So without further ado, let’s dive in.
High-Histamine Foods
“Histamine is found in certain foods, especially aged and fermented foods. It’s involved in the body’s immune response, and it can trigger migraines by affecting blood vessels,” Leona says. “Histamine levels can rise during allergic reactions, coinciding with migraine triggers. Histamine interacts with nerve receptors, particularly in the peripheral nervous system, for some, leading to neurogenic inflammation, which contributes to migraines. Some people experience histamine intolerance due to inadequate degradation of histamine by the enzyme diamine oxidase (DAO) in their gut, leading to increased systemic histamine levels and symptoms such as migraines.”
- Aged cheeses (e.g., cheddar, Parmesan)
- Alcohol, especially red wine (“Red wine is the highest histamine wine,” Leona says. “Natural wines will contain lower levels of histamine, so if you’re going to drink, a glass of natural white wine is one of the best choices.”)
- Canned or processed meats and fish
- Fermented foods (e.g., sauerkraut, soy sauce)
- Certain vegetables (e.g., tomatoes, eggplants, spinach)
- Citrus fruits (e.g., oranges, lemons)
- Dried fruits (e.g., raisins, apricots)
- Vinegar and vinegar-containing foods
High-Tyramine Foods
“Tyramine is a vaso-active amino acid found in certain foods. This compound forms when proteins break down during food aging or fermentation,” Leona says. “Similar to histamine, tyramine can influence blood vessel dilation and constriction, potentially leading to migraines, especially for people who may have tyramine intolerance. This intolerance can often be due to insufficient production of the enzyme MAO (monoamine oxidase), which aids in tyramine breakdown.”
- Aged or matured cheeses
- Alcoholic beverages (especially beer and certain wines)
- Chocolate
- Processed meats (e.g., salami, pepperoni)
- Fermented foods (e.g., sauerkraut, kimchi)
- Pickled products
- Soy products (e.g., soy sauce, tofu)
- Yeast extracts
Okay, but what can we have? Leona says that eating a “migraine-free diet” means choosing magnesium-rich, low-histamine, and low-tyramine food options.
These are the foods you’re gonna want to add to your grocery list:
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