Written by Marcia Zimmerman, CN. Foods that trigger headaches include dairy, sugar, wheat, corn, eggs, and a number of other foods and food chemicals.

Headaches, extremely common among Americans, affect an estimated 80 percent of the population and cost a staggering ten billion dollars per year. Moreover, severe disabling headaches may affect up to 20 percent of men and 32 percent of women, and account for 20 million doctor visits each year. (1) Headache disorders are among the most common disorders of the nervous system.

Headaches can result from either a physical cause or as a side effect of medication. Although these are less frequent causes of headaches, several body signals that accompany headaches, warn of serious causes. Warning signals the body may use to indicate a serious visual or metabolic disturbance (diabetes, brain tumor, cataracts) include sudden onset of severe headaches or those that repeatedly occur in one particular area of the body such as one eye or in one temple. Headaches accompanied by loss of consciousness, alertness or sensation, confusion, blurring or other neurological signs, should be carefully checked out by your doctor. Also, headaches that wake you up in the middle of the night, or those that change pattern of frequency or intensity could indicate a medical problem. (2)

I will focus on primary headaches, which include migraine, and tension and cluster headache in this article. These are the ones that are not caused by organic illness. In medical terms, they may be termed “idiopathic” (unknown) in origin. Here are some interesting facts regarding headaches. They are most common among:

• Those aged 18 to 44 years
• Earning between $0 – $38,999
• Those living in rural areas and in the Midwest followed closely by the South
• Migraine and other headache sufferers; September is the peak month with February and December having the lowest occurrence.
• Migraine alone affects over 28 million Americans.
• Those involving hospital stays; aged 45-64 years and living in the Northeast

Nutrition plays a major role in alleviation of primary headache symptoms, and if you are a headache sufferer, you will be glad to know there is a nutritional solution for your pain in the head.

Foods That Trigger Headaches

Foods that most commonly trigger headaches in both children and adults are dairy products, including milk, cheese, cottage cheese, chocolate, sugar, (alone or in processed foods), wheat, (both unbleached and whole wheat), corn, eggs, tomatoes and their products, apples, bananas, citrus fruits, red meat, nuts and peanuts, onions, and garlic. The natural proteins and fruit acids in these foods are most likely the headache triggers.(3)

Chemicals in foods, either naturally occurring or added as preservatives, coloring agents or flavor enhancers, can also trigger headaches. Additives such as nitrates and nitrites commonly added to prepared meats, bacon and sausage and sulfites added to wines and salad bar greens to retard browning, are the most common headache triggers. Red dye #3 (erythrosine) and yellow dye #5 (tartrazine) often cause headaches in sensitive individuals, especially children. A special group of naturally occurring chemicals known as vasoactive amines can also cause headaches in many individuals. These include histamines found in aged cheeses, spinach, eggplant, tomatoes, chicken livers, and wine; tyramines found in ripe cheese, wine, peanuts, pickled foods, sourdough bread, baker’s yeast; phenylethylamine in ripened cheese, chocolate; and octopamine, phenylephine in citrus fruit.(4)

Other Headache Triggers

Alcohol, nicotine and caffeine, are especially troublesome for headache sufferers because they have direct effects on blood vessels and nerves. Alcohol is a vasodilator and precipitates headaches in those sensitive to vascular and stress- induced headaches. Nicotine and caffeine also cause headaches, because they constrict blood vessels, reducing oxygen supply to brain and nerves. Those who have given up any of these substances may be painfully aware of rebound headaches that result from abrupt withdrawal. Rebound headaches can occur in as little as six to eight hours after the last cup of coffee. Gradual reduction of caffeine intake is advisable for anyone who wishes to eliminate it from their diet. Paradoxically, caffeine can relieve headaches and may be useful for some provided it isn’t consumed daily. Coffee drinking may even contribute to chronic sinus inflammation and pain, especially if it’s taken with sugar and cream.(5)

Environmental Causes

Strong odors, air and water borne pollutants, cigarette smoke, either fatigue or oversleeping, changes in altitude and changes in barometric pressure have all been implicated in headaches. If you suffer from headaches, you can reduce exposure to environmental triggers by selecting non-toxic household cleaners and avoiding use of sprays and pesticides. Sensitive individuals may be affected by formaldehyde in furniture and carpets and even the solvents used in dry cleaning. Reducing use of sprays, air fresheners and household chemicals can significantly reduce the occurrence of headaches.(6)

Dietary Changes

In most cases, headaches can be avoided or considerably reduced by dietary change. Elimination of the above mentioned food, chemical and environmental triggers is essential to nutritional management of headaches. Nutrient depleted, highly processed foods need to be replaced with unprocessed whole grain foods, and fresh fruits and vegetables. Shopping begins at the local farmer’s market or in the produce section with an emphasis on what is in season. Think of your plate as a palette with as many colors as you can find. Serve two vegetables of different colors with dinner, plus a dark green leafy salad. Keep meats to a minimum and round out your meal with whole grain rice, pasta or starchy vegetables such as potatoes, yams, carrots, peas or winter squash. Experiment with oat, barley, millet and buckwheat flours to cut down on wheat consumption. You may also choose spelt, teff or kamut flours which are non-hybridized members of the wheat family, but are not as likely to provoke headache symptoms.

Replace cow’s milk products with some of the newer delicious soy based cheeses, beverages and yogurt. Almond, rice and coconut milk are great substitutes for dairy. Reduce caffeine intake to no more than 200 mg./day. The average cup of coffee contains about 115 mg of caffeine. Avoid drinking sodas which contain too many additives. Sweeteners to avoid are high fructose corn syrup (HFCS), aspartame and sucralose. Certain individuals are very sensitive to these sweeteners and HFCS is increasingly linked to overweight and type 2 diabetes. When you dine out, ask the waiter to hold the MSG and select menu items that are prepared without sauces. Find out if the salad bar, uses sulfites to “freshen” the greens and veggies. And while you’re at it, check with your produce person to see what freshness agent they are using. Buying organic fruits and vegetables eliminates additives but you still have to carefully cleanse produce. Organic staples are the only guarantee that genetically modified organisms (GMO) were not used to grow the ingredients.

Emphasize fish in your diet. Deep cold water fish such as salmon, tuna, mackerel, herring, cod and brook trout are rich in omega-3 fatty acids that reduce inflammation and pain. Shell fish contain almost none of these essential fatty acids, but are still a better choice than beef or pork, provided you don’t have high cholesterol, in which case, limit your consumption of shell fish. Use flax, canola, macadamia nut, and olive oils on vegetables and salads instead of butter. These oils are more delicate than the standard supermarket oils because they are not as highly refined. Of these oils, only canola and macadamia are suitable for high heat cooking. Olive oil can be used for medium or low heat cooking. Flax seed oil should not be used for cooking because it readily breaks down.

Helpful Dietary Supplements

Stress, insomnia and anxiety are leading causes of headaches.

Kava Kava (Piper methysticum) is the most researched herbal medicine in the treatment of anxiety. It exerts a calming, relaxing effect without causing drowsiness. Some people even find that by shutting out the mental “chatter” with Kava, they are sharper and more efficient at work. The suggested dose is 250 mg/day of standardized Kava root extract containing 30% kavalactones. Kava is not recommended for pregnant and lactating women and alcohol should not be used when taking Kava. The Food and Drug Administration (FDA) advises that a potential risk of rare, but severe, liver injury may be associated with kava-containing dietary supplements. However, these appear to be related to manufacturing quality, plant part of Kava used, and method of extraction. Nevertheless, ask a healthcare professional before use if you have or have had liver problems, frequently use alcoholic beverages or are taking any medication. (7)

Feverfew (Tanacetum parthenium) may reduce migraine attacks by three principal methods. It acts on blood platelets to prevent them from clumping together and reducing blood flow to the head. It further acts upon capillaries to prevent their release of serotonin, which can flood tissues and precipitate a migraine. Finally, it reduces pro-inflammatory events that contribute to migraine. Feverfew must be taken daily for several weeks before it can prevent migraine. The active components in Feverfew are called parthenolides, and the recommended dosage is at least 250 mcg. of parthenolides daily. (8,9)

Butterbur (Petasites hybridus) The extract prepared from butterbur roots has been advocated for migraine relief. The active ingredient is thought to be sesquiterpenes which are found in the root. Pyrrolizidine alkaloids, found in highest concentration in the leaves are responsible for the reported side effects of this herb. Additionally butterbur has been used to reduce fever, muscle spasms and for wound healing. Butterbur seems to have a smooth muscle-relaxing effect. (10)

Essential fatty acids (EFA’s) are also effective anti-inflammatory agents. The pro-inflammatory cascade (prostaglandin E2) derives from arachidonic acid. It occurs because the typical American diet is generally higher in omega-6 fatty acids and deficient in anti-inflammatory omega-3 fatty acids, which are needed to keep inflammatory processes in check. Animal products, including meat, cheese, chicken and processed foods encourage production of inflammatory agents in the body. Fish, fish body oils and flaxseed oils on the other hand, have anti-inflammatory effects. That’s because they contain high amounts of omega-3 fatty acids. It has been shown that merely injecting PGE2 metabolites into people with a history of migraine can precipitate an “instant” migraine attack. (11)

Magnesium Reduced cellular levels of magnesium have been reported in those suffering from tension, cluster and migraine headaches. Several trials have been undertaken to determine if raising magnesium levels can reduce the occurrence of headaches. One study found an 80 percent alleviation of migraine when one gram of magnesium sulfate was given intravenously. In another study, 78 percent of children had their migraine attacks lessened by taking between 122 mg and 366 mg of chelated magnesium daily. Researchers blame neuromuscular over-excitability, brought on by high calcium and low magnesium, as a leading cause of headaches. Most calcium and magnesium supplements contain two times more calcium than magnesium and dietary sources of magnesium (dark leafy greens) are often low. You may reduce the incidence of your headaches by gradually building up to 1000 mg of chelated magnesium daily. It is important to use only chelated magnesium because other forms may cause diarrhea. (12,13)

5-Hydroxytryptophan (5-HTP) is the direct precursor of serotonin, a brain chemical that modulates pain. Low serotonin levels have been found in those who suffer from chronic pain conditions including headaches. Many of the metabolic processes that are disturbed in severe headaches, including emotions, sleep, appetite, nausea, and chills are all controlled by serotonin. Taken orally, 5-HTP can raise brain levels of serotonin. This may be helpful for headache sufferers, particularly those who are experiencing the symptoms mentioned previously. The suggested dosage of 5-HTP is 50 mg to 100 mg daily.(14)

Finally, a good B-complex containing a minimum of 50 mg each of niacin and vitamin B-6 will supply the co-factors needed to reduce neuromuscular tension, activate magnesium and promote anti-inflammatory activity.

Posted January 22, 2013

References:

1. Lucado, J.; et al; “Headaches in U.S. Hospitals and Emergency Departments, 2008” H-Cup (Agency for Healthcare Research and Quality) May, 2011.
2. “Headache Disorders” World Health Organization Media Center Fact Sheet No.277, October 2012.
3. Finocchi, C.; Sivori G.; “Food as Trigger and Aggravating Factor in Migraine” Neurol Sci 2012;33 (suppl. 1);S 77-S 80
4. Sun-Edelstein, C.; Mauskip, A.; “Foods and Supplements in the Management of Migraine Headaches” Clin J Pain 2009;25:446-454.
5. Kelman L.; “The Triggers or Precipitants of the Acute Migraine Attack” Cephalalgia 2007;27:394-402.
6. IBID
7. Sarris, J.; et al.; “Complementary Medicine, Exercise, Meditation, Diet, and Lifestyle Modifications for Anxiety Disorders: A Review of the Current Evidence” Evidence-Based Complementary & Altern Med 2012 doi: 10.1155/2012/809653.
8. Brown, D.J.; “Feverfew” Herbal Prescriptions for Better Health Rocklin, CA Prima Publishing 1996 pp.91-95; “Migraine Headache” pp.279-280.
9. Levin, M.; “Herbal Treatments of Headache” Headache 2012; 52:S2:76-80.
10. Ibid.
11. Antonova, M.; et al.; “Prostaglandin E2 Induces Immediate Migraine-like attack in Migraine Patients Without aura.“ Cephalalgia 2012;32:822-833.
12. Shapiro, R.E.; “Preventive Treatment of Migraine Headache Headache 2012;52;S2:65-69.
13. Op cit. Sarris, J.; Sun-Edelstein, C.
14. Birdsall, T.; “5-Hydroxytryptophan: A Clinically-Effective Serotonin Precursor” Altern Med Rev 1998;3:271-280.