In light of Migraine Awareness Month, did you know that food-related triggers affect about 10–20% of individuals living with migraines? If you or a loved one suffers from migraines, it’s worth exploring potential dietary triggers with the support of a Dietitian.

Here are some common food suspects and dietary patterns noted in the literature as possible migraine triggers:

1. Natural Food Chemicals
   Certain natural chemicals in foods—such as glutamates, amines, and salicylates—can trigger migraines. These compounds may also contribute to other symptoms, including skin rashes, asthma, gastrointestinal discomfort, and fatigue. If you suspect food chemicals might be triggering your migraines, the RPAH Elimination Diet, guided by a Dietitian, could be a helpful tool.
2. Food Additives
   Some food additives are known to trigger migraines in susceptible individuals. These include monosodium glutamate (MSG), preservatives like nitrates and nitrites, and artificial sweeteners such as aspartame. Reducing your intake of processed foods and focusing on whole foods can help limit exposure. Be mindful of additives listed on food labels when purchasing packaged products.
3. Fasting and Skipping Meals
   Skipping meals can be a major trigger. Instead, aim for 5–6 smaller meals throughout the day to support steady energy levels, maintain blood sugar control, and provide consistent fuel to the brain—which uses about 20% of the body’s total energy.
4. Dehydration
   With around 73% of the brain composed of water, inadequate hydration can negatively affect brain function and trigger migraines. Limit excessive consumption of caffeine and alcohol, both of which can contribute to dehydration, and prioritise regular water intake to support optimal hydration.

Dietary triggers vary widely, and not all of them need to be eliminated unless they are proven to affect you. That’s why it’s important to work with an Accredited Practising Dietitian who can help you identify your individual triggers and support your overall well-being.

Your health, our mission — talk to a Dietitian today 🙂