A migraine is a type of primary headache disorder marked by recurring headaches that can range from moderate to severe, and tend to affect one side of the head. Migraine symptoms include pulsating pain that can last a few hours to a few days, vomiting, light sensitivity, and vision issues. Although the exact cause of migraines is unknown, doctors agree that brief changes in brain activity can cause an onset.

Research shows that certain foods can potentially trigger a migraine headache. In fact, roughly 10% of migraine sufferers report headaches after they consume specific foods. Identifying your trigger foods can help you prevent the onset of a migraine:

1. Cheese and tomatoes
Cheese contains tyramine, a natural compound that is a known migraine trigger. Some types of cheese are higher in tyramine than others, mainly aged cheeses including cheddar, swiss, brie, feta, blue, and mozzarella. Tomatoes also contain tyramine, making this fruit and all related products, best avoided by anyone suffering from migraine headaches. Sorry, but this includes pizza! Many migraine symptoms develop after consuming tyramine so be sure to avoid it to keep migraines out of your life.

2. Nuts and seeds
Nuts and seeds offer a healthy snacking option for many people, however, they’re also known to cause migraine headaches. Peanuts and almonds are the two worst nuts a person can consume if they suffer from migraine headaches. Pumpkin seeds and sunflower seeds are equally dangerous for migraine sufferers. Like cheese and tomatoes, nuts and seeds contain tyramine which is known to cause migraines.

3. Food additives
Many foods contain additives that help keep them fresh for longer periods or that enhance the flavor. These additives can also cause migraines. MSG is the main ingredient in soy sauce and the main cause of migraines. Aspartame is 150 times sweeter than sugar and a cause of headaches as a result. Many people suffer withdrawal symptoms that lead to headaches when they do not consume this amount of sugar on a daily basis. Nitrates found in processed meats can cause the blood vessels to swell, inciting a headache.

4. Drinks
Not only can a migraine diet cause the onset of the headaches, so too, will the drinks you consume. Alcohol and caffeine are the two most well-known culprits of trouble for migraine sufferers. Sadly, people suffering from migraines should eliminate all forms of alcohol and caffeine from their diets. This includes coffee and cola! Beer, red wine, and hard liquor cause blood vessel expansion to occur in the brain. This leads to abnormal activity that causes a migraine. Caffeine also causes the same problem, although cutting caffeine cold turkey is not a good idea since it can cause withdrawal headaches. Rather than cut out caffeine altogether, limit caffeine intake to just 200 mg per day.

5. Foods that help prevent migraines
While certain foods may trigger migraine onset, other foods can actually help reduce migraine frequency, such as:

• Spring or tap water
• Cherries
• Brown rice
• Sweet potatoes and squash