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The Headache Diet Try to eat only freshly prepared foods to avoid the risk of eating foods that may have been aged, fermented, pickled, or marinated, Tenderizers, Monosodium glutamate and nitrate or nitrite compounds are likely headache triggering agents. Tyramine content may vary among brand names available in the market because of preparation, processing or storage. Read the labels carefully when shopping and ask questions when eating out. Food Foods Allowed Decaffeinated coffee, club sodas, non-cola sodas (7-Up, Ginger Ale and Sprite). Beverages Caffeine should be limited to 2 cups (16 oz) per day. Fresh or frozen: Turkey, chicken, veal, fish, beef, lamb, pork, egg as meat substitute (limit is 3 eggs a week). Meat, Fish, Poultry Tuna, Tuna salad and salmon Milk: Homogenized, 2% or skim. Dairy Cheese: American, cottage cheese, cream cheese and Velveeta Foods to Avoid Caffeine sources: coffee, tea, colatype soda in excess of 2 cups (16oz) per day. Chocolate or alcoholic beverages. Foods and beverages containing aspartame (i.e. Nutrasweet, Splenda, Equal) Aged, canned, cured or processed meats, canned or aged ham, pickled herring, salted dried fish, chicken livers, aged game, hot dogs, fermented sausage (no nitrates or nitrites): bologna, salami, pepperoni, peanuts and peanut butter, any meat prepared with meat tenderizer, soy sauce or yeast extracts. Cultured dairy products such as buttermilk and sour cream. Aged cheeses: Blue types, cheddar, Swiss, gouda, Roquefort, mozzarella and parmesan. Yogurt: Limit to ½ cup Breads and Cereal Potato or Substitute Revised 2/15/2012 Commercial breads: White, whole wheat, rye, French, Italian, English muffin, melba toast crackers, rye krisp, bagel. Hot fresh homemade or yeast bakery breads, and crackers with cheese. Any containing chocolate or nuts. All hot and dry cereals: Cream of Wheat, oatmeal, corn flakes, puffed wheat, rice, all-bran, etc. Irish potatoes, sweet potatoes, rice, macaroni, spaghetti and noodles. Vegetables Asparagus, stringbeans, beets, carrots, spinach, tomatoes, squash, corn, zucchini, broccoli, green lettuce, etc. Any juice (such as prune, apple, etc), applesauce, cherries, apricots, peach, pear, fruit cocktail. Pole or broad beans, limas, pea pods, snow peas, navy beans, pinto beans, etc. Onions (except for flavoring), olives, pickles and sauerkraut. Avocados, bananas (1/2 allowed per day), figs, raisins, papaya, passion fruit, red plums. Fruit Soups Desserts Sweets Limit intake to ½ cup: orange, grapefruit, tangerine, pineapple, lemon or lime. Cream soups made from foods allowed. Homemade broths. Sherbets, ice cream, cakes and cookies (without chocolate or yeast) and Jello Sugar, jelly, jam, honey and hard candy. Salt in moderation, lemon juice, butter or margarine, cooking oils, whipped cream. Miscellaneous White vinegar and commercial salad dressings. Nuts and seeds: Peanuts and peanut butter, sunflower and sesame seeds Canned soups, soup cubes, bouillon soup with yeast or MSG. Chocolate flavored Ice cream, pudding, cookies and cakes. Mincemeat pie. Chocolate candies, chocolate syrup, Aspartame (i.e. Nutrasweet, Equal, Splenda, etc) Pizza, cheese sauce, soy sauce, monosodium glutamate (MSG), yeast, meat tenderizers, and seasoned salt (i.e. Accent, Lawry’s, etc) Mixed dishes: Macaroni and cheese, beef stroganoff, cheese straws, lasagna, frozen TV dinners. Any foods pickled, fermented or marinated. Monosodium Glutamate (MSG) Monosodium Glutamate (MSG) is an established headache trigger. It has become quite prevalent in canned, packaged and prepared foods. MSG in foods may be difficult to determine since the terms “natural flavor”, “flavoring” or “hydrolyzed vegetable protein (HVP)”, all may appear on labels to refer to MSG. HVP contains about 10-30-% MSG. Elimination of food sources of MSG does result in decreased frequency of headaches. Revised 2/15/2012 Food Categories Usually Containing Large Amounts of MSG • • • • • • • Frozen Foods (especially dinners) Canned and dry soups Potato chips Many diet foods Cured and luncheon meats (salami, bologna, pepperoni) Most sauces in jars and cans, such as tomato and barbecue sauces. Most salad dressings and mayonnaise Terms indicating MSG Content • • • • • • MSG Hydrolyzed Vegetable protein (HVP) Hydrolyzed Plant protein (HVP) Natural Flavor (almost always) Flavoring (almost always) Kombu extract Additional Hints 1. Avoid dietary vasoactive substances acting directly on blood vessels, such as: - Tyramine (aged cheeses and meats) - Phenylethylamine (chocolate) - Nitrites (hot dogs and pepperoni) - MSG in Chinese Food - Alcohol 2. Eat three well-balanced meals per day 3. Don’t skip meals of fast Revised 2/15/2012