Guest Author - Nicole Miller

A simple Internet search will show you that the connection between headaches/migraines and what you eat is a well-documented, but often debated, subject. In my opinion, common sense says that the connection is real and that you can take steps to modify your diet to help prevent migraines.

The bottom line is to follow a healthy diet full of fresh foods. For healthy diet information, check out the recently revised USDA Food Guide Pyramid recommendations. Recognizing that not everyone’s dietary needs are exactly the same, the new guidelines are more personalized and flexible. However, there is still a focus on fresh and nutritious foods. To help prevent migraines, a diet low in processed foods (such as cheeses and deli meats) and high in natural fiber and nutrients is a good place to start.

Next, familiarize yourself with foods commonly thought to cause migraines. Note however, that what triggers a migraine for someone else, may not be a trigger for you. To modify your diet without making drastic and sudden changes, start by keeping a food journal. Track foods that you eat as well as any comments, such as a stressful day or other emotional event. These comments can help you determine if a certain food was in fact the cause of the migraine.

After you have identified a potential trigger, talk to your doctor about beginning to reduce or eliminate the food from your diet. If your migraines lessen after reducing or eliminating the food, take steps to avoid it in the future. Keep your list of “danger” foods posted on the refrigerator and keep them in mind while grocery shopping. Also, share them with family members who cook often. Recently my sister identified pineapple as a migraine trigger. Had she not told me, I would never have considered avoiding it when baking for the family!

Remember that any sudden change in diet can also cause a migraine, so once you’ve identified a pain-causing food eliminate it slowly and work one food at a time. Also, be sure not to fast or allow yourself to get too hungry. A drop in your blood sugar can trigger a migraine but can easily be avoided by eating regular meals and snacks.

I’ve always believed that “you are what you eat”, so it only makes sense that if you over do it on processed foods, your head might end up feeling like it’s been in a food processor. Try the recommendations above and talk to your doctor about diet as part of your overall treatment plan. Ultimately, you will have to decide for yourself if certain foods cause you to get headaches or migraines. With any luck, small changes in your diet can help you prevent migraines without depravation and still allow you to enjoy a variety of delicious, nutritious foods.