Headaches can be caused by many things, including illness, stress and lack of sleep. They may also be triggered by several common foods, and simply changing your diet could be the most effective treatment. Once you and your doctor have ruled out other potentially more serious causes for your headaches, take a look at what you eat every day and see if eliminating common trigger foods eliminates your headaches.
• Dietary modifications that exclude common food triggers may help you pinpoint just what is causing your headaches. Although the list of potential food triggers is long (see the Dos and Don'ts section for a comprehensive list), the most common are chocolate, red wine, caffeine, MSG, Aspartame, cured meats, aged cheese, nuts, nitrate, sulfites, alcohol and ice cream. This diet excludes all common headache triggers, yet is still nutritionally balanced. Try following it for several weeks to see if it doesn't help reduce the number and severity of your headaches.
• Recent studies show that omega-three fatty acids, the kind found in fish oil, may help prevent migraines. This diet includes plenty of fish options that may reduce the frequency of your headaches.
• Caffeine, found in coffee, tea and colas, as well as more "hidden" sources like chocolate and some medications including Anacin, Excedrin and Actifed, can exacerbate headaches. This meal plan excludes foods that are high in caffeine and suggests alternatives (like herb tea and juices).
BREAKFAST Option one:
Non-citrus juice such as apple, pear or peach
Whole grain, calcium fortified cereal topped with skim milk or soy milk and fresh berries
Herb tea
Option two:
Scrambled eggs (purchase those high in omega-three fatty acids) or add in some fresh cooked salmon or canned salmon and fresh herbs such as basil or cilantro Fresh Blueberry Muffin or toasted whole grain bread
Herb tea
Melon
Option three:
French toast recipe such as Seattle Apple French Toast (using skim milk)
100% juice
Herb tea
LUNCH Option one:
Vegetable cottage cheese (low fat) in whole-wheat pita with lettuce or sprouts
Fresh fruit
Herb tea
Option two:
Homemade soup that doesn't contain prohibited foods, such as Asparagus and Sesame Chicken Soup (substituting cider vinegar for the rice wine vinegar)
Crusty roll
Calcium fortified juice
Salad
Take ginger at the first sign of a headache (1/3 teaspoon or 500 mg). According to the National Headache Foundation, ginger has a small amount of antihistamine and is an anti-inflammatory
Get plenty of sleep. Although the reasons are not well understood, studies show that sleep deprivation can cause headaches
Take a multivitamin supplement that includes the B vitamins and antioxidants. Deficiencies of these vitamins are a possible cause of migraines
Read all labels very carefully to avoid trigger foods
Avoid stress, which is considered a key headache trigger
Don't:
Go long periods without eating or forget to drink enough fluids. Low blood sugar or dehydration may be other dietary causes of headaches
Consume artificial flavorings and preservatives, especially MSG, sulfites and nitrites. Most wines, many dried fruits and preserved fruits contain sulfites. Many canned foods contain the flavor enhancer MSG, particularly Chinese foods. Don't eat processed foods, and focus only on all natural, fresh foods. Also avoid cured meats including bacon, bologna, corned beef, ham, salami, sausage, hot dogs and smoked fish due to the nitrate content
Eat foods containing artificial sweeteners, especially Aspartame, found in diet beverages, candy or gum. Be skeptical of foods labeled "diet" or "light"
Eat legumes and broad beans, and pods of broad beans, including lima, navy, pinto, garbanzo, pole, fava, string and navy beans, lentils, snow peas and pea pods
Consume hot, fresh, yeast-containing breads, including coffee cakes or doughnuts (okay if allowed to cool and okay toasted)
Eat certain dairy products, including ripened cheeses (e.g., cheddar, brie, camembert, gruyere), whole milk, sour cream and yogurt
Eat nuts, including peanuts, and seeds such as pumpkin or sunflower
Eat fermented, pickled or marinated foods -- no pickles, olives, sauerkraut, chili peppers, miso, tempeh or soy sauce
Eat particular fruits — papayas, passion fruit, figs, dates, raisins, citrus fruits. Limit bananas to one a day. Limit tomatoes to 1/2 cup per day
Use vinegars, except white and cider vinegar. Also avoid most mustard, mayonnaises and ketchups
Eat food containing Brewer's yeast, large amounts of onion, chocolate and alcohol or red wine
