Migraines are recurrent, severe and debilitating headaches that affect 10 to 15% of the world’s population, with 6 to 8% of sufferers being severely affected. They are often accompanied by nausea, vomiting and visual disturbances.
Migraines, once linked to indigestion and considered to be a “liver attack” in 19th-century France, are now better understood. Although “hepatic” migraines have now been ruled out, there is still a strong correlation between certain migraines and diet.
We still do not fully understand the mechanisms through which food triggers migraines. However, several hypotheses have been put forward, such as a pro-inflammatory effect of certain poorly-balanced diets, a vasoconstrictive effect of some foods, or the presence of substances such as histamine or food additives. Some researchers also suggest that individual reactions to food intolerances may disrupt the gut’s ecosystem and the microbiota, triggering a distant reaction in the nervous system and causing migraine.
Around 50% of migraine sufferers identify dietary triggers, often linked to studies highlighting the relationship between diet, overweight, metabolic syndrome and migraines.
Certain foods, such as hard cheeses, fermented foods, chocolate, alcohol and cooked fats, are frequently cited as triggers. Substances such as histamine, tyramine and phenylethylamine present in these foods can trigger migraines, while food additives such as sulfites, nitrites and monosodium glutamate should be avoided.
Contrary to popular opinion, regular and moderate coffee-drinking is beneficial, improving general health and potentiating the analgesic effects of paracetamol while protecting the liver. A Mediterranean-style diet, rich in fruit, vegetables, whole grains and omega-3s, can reduce migraines and can be considered to be an “anti-inflammatory” diet.
So, while there is no miracle diet to prevent migraines, some advice can be followed to help reduce the frequency and intensity of attacks and at the same time improve quality of life and general health: individual adaptation of a Mediterranean-style diet, with a prudent reduction in alcohol, histamine-rich foods and food additives, is recommended. Strict diets, such as salt-free, dairy-free or gluten-free, are not suitable for everyone. The adoption of any type of restrictive diet should be guided by common sense and the advice of a health or nutrition professional.
As far as food supplements are concerned, vitamin D and magnesium have been shown to be effective in reducing pain and migraines. Vitamin D deficiencies are common, warranting the use of supplements, especially in wintertime. Magnesium, which is essential for regulating the nervous system, can help reduce the frequency and intensity of migraine attacks. Health professional advice is recommended for these food supplements.
So there is indeed a relationship between migraine and diet, which can play a triggering or aggravating role, as well as a protective one. Everyone is different, so migraine sufferers need to be aware of how their own body reacts and apply their own common sense.
This article is extracted from one of the seven files of the Health Observatory PRO BTP; Migraines. You will find other resources related to this study file here. PRO BTP has created the Health Observatory to support those who wish to take an active role in their well-being: understanding, preventing, and taking action on their health in everyday life. Chronicles, interviews, podcasts, videos... in partnership with a network of recognized experts and major national media, the observatory provides you with keys to understanding, practical advice, and concrete and innovative solutions, addressing a significant health topic each month. Selected for their importance to the French public, the topics are rigorously addressed by a scientific committee, recognized health experts and professionals, specialized journalists, to provide you with reliable and useful information in your daily life.
