Elaine Magee, RDN, lists Ten Food Steps to Free Yourself from Headaches. Some tell you what to avoid and others tell you what may help.
- Keep a headache and diet diary.
- Avoid skipping meals. Eat when you're hungry, and stop when you're comfortable.
- Limit caffeine to a moderate and consistent amount daily or eliminate it completely.
- Avoid eating a high-fat diet.
- Switch to plant and fish sources of omega-3s when possible.
- Find out if NutraSweet is not so sweet for your headaches.
- Limit tyramine-containing foods if you appear to be sensitive. (Link to a Low Tyramine Headache Diet from the National Headache Foundation
- Avoid certain additives if sensitive (MSG, nitrate/nitrite).
- Beware of certain dehydrating beverages - those containing alcohol and caffeine. Stay hydrated as much as possible.
- Work a couple of magnesium-rich foods into your day if you have hormonal headaches. Examples of magnesium-rich foods: Almonds, whole-grain bagel, barley, black beans, black-eyed peas, bran cereal with raisins, Brazil nuts, 100% whole-grain bread, brown rice, bulgur, cashews, and Wheat Chex