Are Migraines Triggered by Ultra-Processed Foods & Sugar Substitutes?
For some people the answer is a resounding Yes.
A couple days ago, I was trying to decide what to make for dinner and found some forgotten udon noodles on the pantry shelf.
My husband and I used to eat a lot of noodles.
Rice noodles, udon noodles, bean thread noodles, semolina pasta, bowties, noodles infused with spinach (green!), noodles shaped like radiatores (my faves)… all of them.
We cook mostly from scratch at home and like to keep our menu international, creative, and ethnically-inspired, so noodles are such a wonderful blank canvas to experiment with noodle recipes from around the world.
But, as we have pivoted our diet away from processed and packaged foods, reducing carbohydrates, and generally eating better, noodles - unfortunately - made the short list.
We don’t eat them much anymore.
Okay, I’m frugal. I’m also not a fan of throwing away food. I take it as a challenge to find a way to work an almost-expired green pepper into tonight’s dinner to avoid having to toss it. Waste-not-want-not, right?
But, what should I do with these udon noodles?
Eat them up and just don’t buy more. 🎯
<sigh>
My husband is the Grill Chef between the two of us, so he grabbed a pork loin from the fridge and some spices for grilling, and I dug around in the refrigerator for veggies to add to these poor forgotten udon noodles. We wanted to give them another chance.
Dinner tasted fantastic (as usual)… albeit a little heavy since we don’t eat as many carbohydrates for dinner anymore.
As the evening wore on, we both started to feel bloated and uncomfortable.
And, the next morning… woah.
We both felt sick, and I had a mild migraine.
What did we do differently?
It is impossible to know for sure (I’m not a doctor), but my money is on the processed udon noodles, this time.
The rest of the bag went into the trash immediately.
I did not see any ingredients in the list that qualified as ‘Goo’ (see The Goo Index), but udon noodles don’t grow in nature, are not from a farm, and you probably can’t make them at home from basic ingredients.
They are definitely a processed food product.
Bummer.
Migraine Triggers
Migraines can be triggered by sugar, processed, and ultra-processed food products, though the mechanisms and individual susceptibility vary.
I will leave the medical explanation and science behind how a migraine happens to those who know better.
But, as a migraine-sufferer, myself, I definitely know what it feels like to have one, and I pay close attention to understand possible triggers in my own body.
Sugar Triggers
There are three notable types of sugar triggers for migraine-sufferers.
Blood Sugar Fluctuations: Rapid spikes and crashes in blood sugar (from consuming high-glycemic foods or refined sugars) can trigger migraines. Hypoglycemia (low blood sugar) is a well-known migraine trigger.
Insulin Resistance: People with insulin resistance or metabolic disorders may experience migraines more frequently due to their body's impaired ability to regulate blood sugar.
Fructose & High-Sugar Diets: Some studies suggest that excessive fructose consumption (especially from sugary drinks) may contribute to migraines by increasing oxidative stress and inflammation.
Ultra-Processed Food Triggers
Ultra-processed foods contain additives, preservatives, and artificial ingredients (a.k.a.: ‘Goo’) that may trigger migraines.
MSG (Monosodium Glutamate): Found in processed snacks, soups, and fast food, MSG is an excitotoxin that can overstimulate neurons and trigger headaches in some people.
Artificial Sweeteners: Aspartame and sucralose have been linked to migraines in sensitive individuals, possibly due to their effects on neurotransmitters like serotonin.
Nitrates/Nitrites: Common in processed meats, these compounds can cause blood vessel dilation, which is a known migraine trigger.
Refined Vegetable Oils: High omega-6 content in processed foods may promote inflammation, which is associated with migraines.
For a growing list of ingredients that could be making you sick or causing migraines:
Correlation vs. Causation
If we knew exactly the cause of migraines, it would be easier to eliminate triggers or prescribe pharmaceutical solutions to end this horrific source of chronic pain.
Since we don’t, the best we can do is to take notes and pay attention to what we did differently that may have resulted in a migraine.
Correlation
Many migraine-sufferers report that cutting out processed foods or reducing sugar intake reduces the frequency and intensity of migraines.
Causation
Some triggers, like MSG or hypoglycemia, have a clearer causal link.
However, not everyone reacts the same way. Genetic, hormonal, and environmental factors also play a role in causing migraines.
10 Diet-Related Tips for Migraine Sufferers
These top 10 tips may help (even if a little bit) to identify and manage migraine triggers related to sugar, processed foods, ultra-processed foods, food allergies, and other dietary factors:
1. Keep Blood Sugar Stable
Avoid blood sugar spikes and crashes by eating balanced meals with protein, healthy fats, and fiber.
Avoid skipping meals, as fasting or prolonged hunger can be a migraine trigger.
2. Reduce or Eliminate Ultra-Processed Foods
Many ultra-processed foods contain additives, preservatives, and artificial ingredients that can trigger migraines.
Focus on whole, minimally processed foods like fresh produce, lean proteins, and whole grains.
Check out my list of processed carbohydrates.
3. Identify Food Sensitivities & Allergies
Common migraine-triggering food sensitivities include gluten, dairy, soy, eggs, nuts, and histamine-rich foods.
Keeping a food and migraine journal can help pinpoint problem foods.
4. Limit Sugar & Refined Carbs
Excess sugar, especially from high-fructose corn syrup, sodas, and sweets, can cause rapid blood sugar fluctuations, leading to migraines.
Opt for natural sources of sweetness like fruit or honey.
Learn more about a method to conquer your sugar cravings.
5. Be Cautious with Artificial and Processed Sweeteners
Aspartame, sucralose, and saccharin can trigger migraines in some people.
If you use sweeteners, try natural options like raw honey (in moderation).
Check out my extended list of artificial sugars and “natural” processed sweeteners.
6. Watch Out for MSG & Flavor Enhancers
Monosodium glutamate (MSG), commonly found in fast food, chips, canned soups, and Asian takeout, can trigger migraines by overstimulating neurons.
Look for hidden sources like "yeast extract" or "hydrolyzed protein" on labels.
Check out my list of flavor enhancers and artificial flavors.
7. Avoid Nitrates & Nitrites
Found in processed meats like bacon, hot dogs, deli meats, and smoked fish, these preservatives can cause blood vessel dilation, leading to migraines.
Choose nitrate-free or fresh alternatives.
Check out my list of chemical preservatives & antimicrobials.
8. Be Mindful of Histamine & Tyramine
Histamine and tyramine-rich foods like aged cheese, fermented foods, cured meats, and alcohol (especially red wine) can trigger migraines in sensitive individuals.
If you suspect histamine intolerance, try a low-histamine diet.
9. Stay Hydrated & Limit Caffeine
Dehydration is a common migraine trigger. Drink plenty of water throughout the day.
Caffeine can be a double-edged sword because small amounts may relieve migraines, while excessive or inconsistent intake can trigger rebound headaches.
10. Test an Anti-Inflammatory Diet
Inflammation plays a role in migraines, so focus on anti-inflammatory foods like leafy greens, fatty fish (salmon, sardines), turmeric, ginger, and extra virgin olive oil.
Avoiding processed seed oils (canola, soybean, corn oil).
Check out my list of industrially processed oils and fats.
If you suffer from migraines, like I do, the first step towards reducing this chronic pain is to read the labels and be more wary of what you are eating.
Be sure to see a doctor if your chronic migraines are preventing you from getting out there and living your life.
If you’re not sure about a specific ingredient and want to learn more about whether it qualifies as Goo, leave a comment or reach out and ask me!
And if you enjoyed reading this story, but aren’t ready to subscribe, you can:
(a Goo-Free coffee, of course!)