No. 51

Migraines

Some research suggests that tannins may explain migraine triggers.  See the lists at the end of this material for safe foods and trigger foods to avoid. 

Classic Dietary Migraine Triggers

Chocolate, nuts, cinnamon, red wine, certain cheeses, bananas, smoked foods, sour cream, fermented foods, and cigarette smoke.  All of these triggers have tannins. Tannins are naturally occurring and classified in two groups;  condensed and hydrolysable.  These are complex compounds with strong protein binding abilities.

Migraine headaches, most believe, is a malfunction directly related to the neurotransmitter serotonin, the receptors and its relationship to phenolic compounds.  Tannins that bind these components affect two amino acids, proline and most importantly, tryptophan which is a precursor to serotonin.  Starches are needed by the body to produce serotonin, but because they are bound by tannins, the end result is lowered serotonin level which in turn increases the susceptibility to a migraine headache.

Men and women both consume tannins, yet women are more prone to migraine headaches.  There is a  variable in the role that hormones play.  Skipping meals or going extended hours without food is also a trigger. Because tannins bind the proteins, it could be that when going without food, certain nutrients being already deficient, are contributing to the onset of the migraine. Usually it is not a single trigger than evolves into a migraine but rather an accumulation. These triggers may be dietary, lighting, odors, sounds, weather changes, or hormonal fluctuations.

Foods high in tannins also contain tyramine and other amines.  These are vaso-constrictive but again the common thread is the tannins.  When vaso-constrictive foods are reduced, there is a reduction in headaches with most sufferers.  Tannins are thought to act on blood vessels once they enter the bloodstream by binding with the nutritional elements which trigger the migraine.  Tannins affect serotonin, lowering levels, in those who suffer with migraine headaches.

But again, this is also a reduction in tannins.  Looking more closely at the food  triggers may reveal other components which are contributing to the onset of a migraine headache.

1. Red Wine-  generally have a high tannin content.  White wine is minimal.
2. Beer-  lighter brews have lower tannins than dark.  Hops used to make beer is high in tannin
3. Cheese–  aged cheeses appear to be a greater trigger.  The food dye annatto, is derived from the seeds of the annatto tree. These seeds are also high in tannins. Avoiding yellow cheeses and aged cheeses may be of help to reducing migraines.
4. Fermented Foods-  foods which are high in polyphenols, when fermented, yield condensed tannins.  For example, green tea is rich in polyphenols.  But because green tea is not fermented, the tannins tend to stimulate less migraines than black tea does which is fermented and high in tannins.  Chocolate is a product of the fermented cacao bean and when consumed, will more often than not, trigger a migraine headache.  Even soysauce which is fermented, may cause a migraine.
5. Smoked Foods-  woods used to smoke fish or meats contain surface tannins.  Most commercial smoked fish is colored with a dusting of annatto powder which is high in tannins.
6. Citrus Fruit Juices-  grapes and berries are high in tannins.  Light juices may be colored with food dyes which are high in tannins, so even though the fruit itself is not high in tannins, the introduction of a food dye again is a migraine trigger.
7. Sour Cream-  contains a stabilizer called carob bean gum.  This also tannin rich. Try making your own yogurt using Post No. 2 under the Wellness tab for a tannin-free plain yogurt that can also be used for sour cream, vegetable dips, and yogurt.
8. Caffeine-  cocoa and black tea have more tannins than coffee and green teas.  Soft drink most often contain food dyes which are high in tannins, especially colas.
9. Alcoholic Beverages-–  generally can produce a migraine headache in as little as 30 minutes
10. Tannin Rich Foods-  so long as they do not contain caffeine, will take up to 18 hours to result in a migraine.
11. Herb Teas-–  most herbs contain tannins.  This is why even though feverfew and St. John’s wort are commonly used for headaches, they may actually promote a migraine because of the high tannin content.  Rosehips, alfalfa, black cohosh, bilberry, and white willow bark, have all been found to cause migraine headaches in some individuals.
12. Ice Cream-  a migraine may occur within a few hours after eating ice cream which contains carob bean gum or locust bean gum as an additive in the ingredient list.
13. Nuts –  in general, this food is rich in tannins, walnuts being one of the highest.  Peanuts and blanched almonds may be tolerated well in most and will not usually result in a migraine headache.  Cashews, hazelnuts, pecans, pistachios, and the skins of almonds and peanuts, have been found to promote a migraine headache due to the tannin content.
14. Legumes-  these foods also contain tannins.  Red varieties contain the highest tannins.  Garbanzo beans and other yellowish-tan beans contain the lowest amounts and are often tolerated well without promoting a headache. All highly colored beans are higher in tannins compared to the yellow.  Black beans although rich in color are only moderate in tannins. Most migraine suffers can eat navy beans, garbanzo beans, and cannellinis beans without promoting a migraine.
15. Smoke-  tobacco is high in tannins. If you smoke, you are exposing yourself to tannins. Second hand smoke may promote a migraine in more sensitive people.
16. Spices & Condiments-  popular spices contain tannins. Cinnamon is one of the worst offenders in causing a migraine headache.  Other spices found to be problematic are thyme, vanilla, cumin, tarragon, cloves, and tarragon.

Herbs Containing High Tannins
Agrimony
Alfalfa Leaf
Bayberry
Bilberry
Black Cohosh
Black Walnut
Borage
Burdock Root
Cedar
Chamomile
Cinnamon
Cinquefoil
Comfrey
Crampbark
Echinacea
Elderberry
Eucalyptus
Evening Primrose
Eyebright
Feverfew
Flax Seed
Ginkgo Biloba
Hops
Honeysuckle
Horehound
Hyssop
Juniper
Marshmallow
Nettles
Pennyroyal
Peppermint
Plantain
Red Raspberry Leaf
Rhubarb
Rosehips
Rosemary
Sage
St John’s Wort
Scullcap
Slippery Elm
Squawvine
Suma
Thyme
Uva Ursi
Valerian Root
White Willow Bark
Wild Yam
Wintergreen
Witch Hazel
Wood Betony
Yarrow Flowers
Yellow Dock
Yerba Mate

Foods Containing High Tannins

Beverages
Apples
Apple Cider
Apple Juice
Beer
Coffee
Grape Juice
Guarana
Red Wine
Rosehips
Tea Leaf
White Wine
Yerba Mate

Beans (white and yellow beans ok)
Kidney Beans
Red Beans
Black Beans
Cranberry Beans

Vegetables- these may be ok eaten in small amounts
Onions
Cucumbers
Tomatoes

Fruits
Apricots
Bananas (green)
Berries–  blackberry, blueberry, cranberry, gooseberry, raspberry, strawberry
Cherries
Currants
Dates
Eggplant
Grapes
Kiwi
Nectarines
Peach
Persimmon  (Fuyu persimmons do contain tannins)
Pomegranate

Nuts
Black Walnuts
Cashew
English Walnut
Pecan
Pistachio
Almonds with Skins
Peanuts with Skin

Spices
Allspice
Cinnamon
Clove
Coriander
Cumin
Oregano
Tarragon
Thyme
Turmeric
Vanilla
Major spices- not a complete list

Miscellaneous
Alfalfa – watch for this plant to be a base of many supplements and green mixes
Balsamic Vinegars- contain high tannin ingredients
Barley
Breads that contain barley or barley flour
Chocolate, Cacao Beans, Carob
Chicory
Smoked Fish
Smoked Gourmet Salts
Aspartame
MSG
Annatto
Locust Bean Gum
Carob Bean Gum

Products with Phenolic Additives
Food Dyes
Natural Food Dyes including annatto- found most often in cheese which gives it a yellow color
Margarine
Oily Food Products that contain margarine
Acacia
Herbs
Drugs- often the colored coatings on these medications contain phenolic additives, dyes, and tannins

Cosmetic Products, Cleaning Supplies
Perfumes
Paints
Any product containing “fragrance”
Lotions
Skin Care Creams, Hand Creams
Makeup Foundation
Petroleum-based Cosmetics
Petroleum-based Cleaning Supplies
Shampoos
Conditioners
Soaps

Safe Foods

These foods may contain low amounts of tannins but are generally not found to be a problem.  Magnesium can be instrumental in preventing migraine headaches as well as CoQ10 taking 200 mg. daily.

Magnesium Rich Foods Found to Reduce Migraine Headaches
White Potatoes
Sweet Potatoes
Yams
Spinach
Swish Chard
Brown Rice
Amaranth
Quinoa
Spinach
Oats

Beans- a staple food-  All white beans- navy beans, garbanzo beans (chick peas), great northern beans, white kidney beans.  Although soy is white, avoid it- unfermented soy depresses the thyroid and is phenolic.

Breads-  use 100% pure ground flour (read labels carefully), not bread or pastry flours for example which contain malted barley which is high in tannins. Pastry flour and other commercial flour types, containing bleaching agents will spawn a migraine.  Sweet breads, and various pastries will also contain nuts, spices, and berries which may cause a migraine.

Candy-  butterscotch is a candy most people with migraines can eat so long as it is natural and without preservatives or dyes.  Most other candy however should be avoided because of chocolate, additives, preservatives, dyes, and chemicals.

Cheese-  avoid annatto, dyes, and preservatives.  White cheese without stabilizers are the best choice.  Aged cheeses are ok so long as they do not contain annatto or dyes.

Asian Food-  avoid soy sauce and MSG.  Most Japanese and Chinese dishes are low tannin.

Sweets-Desserts-  Cakes made with white and yellow flours are the best choice.  Frostings need to be free of dyes or annatto, nuts, or other trigger ingredients. Butterscotch, peanut (skinless) butter, caramel, and buttercream are good if they meet the standards.  Other safe ingredients are lemon, oats, and butter.  Eggs are fine and specific fruits.

Fruits–  Do not drink apple juice which is processed.  Most manufacturers add tannins to the juice in order to make more tart and flavorful.  Apples are listed as a tannin food when juiced and not as a whole fresh apple eaten. The skin of red apples is high in tannin so eat green apples or Fuji apples fresh only. When apples are processed, certain chemicals in the apple combine which produces the end result of tannins. The brownish appearance of apple juice is evidence of the tannins present.

Lemons
Limes
Oranges
Grapefruit
Watermelon
Pineapple
Guava
Honeydew Melon
Cantaloupe
Green Pears
Green Apples
Ripe Peaches (contain less tannins when fully ripened)
Ripe Apricots (contain less tannins when fully ripened)

Dairy–  yogurt and ice creams are good except for those which contain vanilla, locust bean, or carob. Small amounts of vanilla bean in a vanilla ice cream which is all natural, are usually tolerated fairly well. Yogurt labeled low sugar or sugar-free contains aspartame which should be avoided.  Beware of yogurt with certain fruits, artificial ingredients, dyes, or thickeners which are on the trigger list.  Best choice is to add your own healthy ingredients to plain yogurt, such as pineapple, apples, blanched almonds, or skinless peanuts. Read the labels and avoid any ice cream with dyes, preservatives, or ingredients on the trigger list. Sherbets which all natural without dyes or artificial ingredients are also ok.  Sherbets with whole citrus fruits are a good choice.

Liquids–  water is the best beverage.  Citrus juices without additives or colors are also good.  Most often the best choice is to make your own juice.  Of all the processed juices, pineapple is usually free of preservatives and colors.

Water
Citrus Juices
Pineapple Juice
Green Tea in moderation 1 to 2 cups per day
Limited Herb Teas:  lemongrass, panax ginseng leaf or root, rooibos, ginger root

Meat, Fish, & Seafood–  all regular meat is free of tannins. Seafood should be wild caught.

However do not eat smoked meats or fish because of the wood-smoke which is used in processing.  Lunchmeats are processed and usually need to be avoided due to preservatives, colorings, and food additives.  Fresh seafood which is wild caught is tannin-free.  Farm fed fish and seafood contains dyes from the feed which colors them artificially (read the package of any farmed fish or seafood).  These dyes can cause a migraine.  A good example of this artificial coloring in fish and seafood is farm-raised shrimp and salmon.

Nuts– 
Hazelnuts
Peanuts without skins
Almonds without skins

Grains & Seeds–  oats which are all natural without tannin-containing ingredients.  Avoid grain products which contain cinnamon or spices.  Read labels on any packaged grain product.  So long as pastas do not have spices or tannin-containing ingredients, you should have no trouble with. Pastas which are made with oregano, basil, rosemary, etc, should be avoided.  Prepared pasta dishes which contain fish or seafood fed dyed foods which result in their artificial color- especially shrimp and salmon. White and brown rice are safe foods. White seeds are also safe staples, many which contain migraine fighting nutrients like quinoa.

White Rice
Brown Rice
Oats
Amaranth
Sunflower Seeds
Quinoa

Black Pepper–  does not contain tannins.  Other peppers, although they contain some tannin, is not concentrated and in moderation, doesn’t cause a migraine headache.  Peppers like red peppers, chili peppers, cayenne, and paprika are considered safe foods.

Green Tea & Herbal Teas–  although green tea is highly phenolic, one or two cups are usually not a problem, but never over two cups.  Black tea, which is fermented, is not recommended as the tannins are different. Do not drink green teas with “natural flavors” since any spice in these flavorings, natural or not, will contain tannins or ingredients that are unknown and may cause a headache. Some of the adaptogenic herbs are ok, such as panax ginseng, and astragalus. Lemongrass and lemon balm also both seem to be ok for most.

Green Tea- limit to 1 cup, 2 cups maximum
Tea Leaf- lower tannins by adding milk which binds to tannins and renders them ineffective
Lemongrass
Lemon Balm
Rooibos
Panax Ginseng
Ginger Root

Vegetables– 
Artichokes
Asparagus
Beets
Bok Choy
Broccoli
Brussel’s Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard
Collard Greens
Kale
Lettuces
Mushrooms
Mustard Greens
Okra
Olives, including black olives
Parsnips
Peas
Potatoes
Pumpkin
Spinach
Squashes
Sweet Potatoes
Swiss Chard
Zucchini
Yams
Yellow-Necked Squash

Wine–  red wine, rose, and yellow colored wines need to be avoided.  White wine has the least tannins.  The lighter the wine, the less tannins including greenish or yellowish colored wines which are naturally colored.  Do not drink white wines aged in oak barrels which have tannins. Chardonnays are most often aged in barrels and are known for triggering headaches.  Sake is derived from rice which is tannin-free.