The Migraine Elimination Diet

Why do people follow this diet?

Some people with migraine may be sensitive to certain chemicals that occur naturally in foods. The chemicals that most commonly trigger migraines are tyramine and other amines, including phenylethylamine and histamine. Amines can trigger migraines because they are vasoactive substances that act directly on small blood vessels to expand their capacity.

Foods that contain tannins, compounds that occur naturally in plants, can also trigger migraines. Researchers are not certain what the exact relationship is, but many agree that the neurotransmitter serotonin is involved.

Do I stay on this diet permanently?

No. The migraine elimination diet is a testing diet. It is unrealistic to permanently eliminate these foods from the diet. After learning what the offending food groups are, additional testing can be done with different quantities to learn how much of each food will cause symptoms. This way, a person will know what their limits are and still be able to enjoy eating these foods.

What are the guidelines of this diet?

Foods that are known to trigger migraines are systematically eliminated to identify offending food groups. Each food group is avoided for six weeks, or long enough to see if it causes an improvement in migraine symptoms.

Step 1: Eliminate amine foods

Tyramine is a chemical called a monoamine that is found in higher concentrations in foods that have been fermented, such as aged cheddar, red wines, and blue cheese. American and cottage cheese can be substituted. Foods containing tyramine include:

Aged Cheeses

Yogurt, buttermilk, sour cream, dried milk

Tofu, soy sauce, miso, tempeh

Smoked, cured, or pickled fish or meat

Beer, wine

Lima beans, Italian beans, lentils, navy beans, pinto beans, fava beans, broad beans

Snow peas

Peanuts

Eggplant

Sauerkraut

Oranges, citrus fruit

Cola drinks

Banana

Grapes, Raisins

Plums, Prunes, or Figs

Pineapple

Avocado

Chocolate

In addition to tyramine, foods containing the chemical phenylethylamine should also be eliminated. These foods include:

Cheesecake

Yellow cheeses

Chocolate

Citrus fruit

Alcohol/Red Wine

Chocolate

Cocoa

Berry pie filling or canned berries

Red wine

Foods that containe histamine or cause the release of histamine should be eliminated. These include:

Banana

Beef, pork (can eat lamb or chicken instead, these are safe foods for most people)

Beer

Cheese, especially yellow ripened

Chicken liver

Egg Plant

Fish, shellfish

Processed meat, such as salami

Sauerkraut

Soy, tempeh, tofu, miso, tamari

Spinach

Strawberry

Tomato, tomato sauce, tomato paste

Wine

Yeast and foods containing yeast

Pineapple

Citrus fruit

Chocolate

Step 2: Eliminate food additives

Some people react to the food additives such as artificial sweeteners, flavor enhances, and food coloring found in processed and packaged fast foods. These foods include:

Monosodium glutamate (MSG) is sometimes added as a flavor enhancer in Chinese dishes. It is also found in commercial soups, soy sauce, salad dressings, frozen dinners, soup mix, croutons, stuffing, and some chips. It is also disguised in the label as sodium caseinate, hydrolyzed proteins, or autolyzed yeast.

Aspartame and other artificial sweeteners can trigger migraines in some people.

Food coloring, especially FD&C yellow dye #5 and red dye #40, are known to trigger migraines in some people. Check labels, as both are found in common foods such as beverages, ice cream, candy, and some cereals.

Nitrites and nitrates are found in bacon, luncheon meats, smoked ham, and hot dogs.

Step 3: Eliminate foods that contain tannin

Bruised fruits

Red skinned apples and pears

Berries, cherries

Tea and coffee

Alfalfa

Barley

Chocolate

Nuts

Apple Juice, Apple Cider

Beer

Grape Juice

Wine

Black and Red Beans

Apricots, ripe bananas, unripe peaches

Kiwi

Persimmons, pomegranates, dates, currants, nectarines

Eggplant

Smoked meats

Most herbs

Step 4: Eliminate or reduce caffeine

Although some people find that coffee helps migraines by constricting blood vessels, the blood vessels can swell beyond their original size causing an even worse rebound headache. If using a decaffeinated coffee substitute, be sure to use one that has been Swiss water processed -- the chemicals that are used in the decaffeination process can trigger headaches.

In addition to coffee, tea and sodas containing caffeine should also be avoided.