When shopping with migraines in mind, it can be helpful to pay attention to certain ingredients and foods that may trigger symptoms.
Some processed or aged products contain substances that can affect the body.
A more mindful shopping list may therefore help reduce possible triggers.
Processed and aged foods
Foods that are aged, fermented, or heavily processed may contain byproducts that in some cases have been linked to migraines.
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For this reason, it can be helpful to pay extra attention to these types of products when planning your shopping.
Check ingredient lists
When grocery shopping, it can be useful to read product labels carefully.
Ingredients such as monosodium glutamate, also known as MSG, may be associated with migraine symptoms in some people.
Use a symptom diary
Before excluding certain foods, it may be a good idea to keep a diary of both diet and symptoms.
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By noting what you eat and when migraine episodes occur, you may be better able to identify possible triggers.
Do not remove too many foods at once
If you are trying to adjust your diet, it is generally not recommended to remove many foods at the same time.
Doing so can make shopping more difficult and increase the risk of nutritional deficiencies. It may be better to exclude one or two ingredients at a time.
Choose fresh fruits and vegetables
Some fruits and vegetables contain the compound tyramine, which may influence the release of certain neurotransmitters in the body.
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Tyramine is often found in higher amounts in foods that are fermented, aged, or not completely fresh, so fresh produce may be a better option.
Eat fruits and vegetables rich in nutrients
Fresh produce can contain a variety of nutrients and compounds that may help reduce inflammation while also preventing nutritional deficiencies that may play a role in migraines.
Choose unprocessed meat
When shopping at the deli counter, fresh and unprocessed meats such as chicken, turkey, beef, pork, or lamb may be a better choice.
These products typically contain fewer additives.
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Limit processed meat
Products such as sausages, bacon, and other forms of processed or smoked meat may contain nitrates, tyramine, or other substances that in some people may be associated with migraine episodes.
Bread types in the bakery section
Some organizations recommend limiting freshly baked yeast bread because the fermentation process can produce tyramine.
In some cases, it may also be relevant to examine whether gluten affects symptoms.
Dairy products
When buying dairy products, regular milk and non-aged cheeses such as cottage cheese, cream cheese, or ricotta may be possible options.
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Aged cheeses and fermented dairy products may be more problematic for some people.
Ingredients in beverages
Several ingredients in beverages may be linked to migraines in some individuals.
These include alcohol, caffeine, tannins, and artificial sweeteners such as aspartame and saccharin.
Choose simple products in the frozen and grocery aisles
Ready-made meals and other packaged foods may contain ingredients such as MSG, gluten, or preservatives.
It may therefore be beneficial to choose simple products such as pasta, rice, or individual vegetables and season them yourself.
Be patient
If you change your shopping habits to identify possible triggers, it may take several weeks before you notice a difference.
If symptoms persist, it may be relevant to speak with a doctor, neurologist, or dietitian.
Sources: Healthline.