I suffer chronic migraines and my Neuro has suggested I avoid foods with nitrates. My head is constantly foggy, difficulty concentrating, always tired. Looking at getting some ideas on what to avoid - Jen

I suffered from migraines my whole life until I completed the elimination diet. Definitely nitrates for me but also other chemicals like sulphites and amines and glutamates. It’s best to do the full diet as it could be nitrates or another chemical – May

Migraines are why I am failsafe. I react to the whole lot – sals (salicylates), amines, sulphites, nitrates, glutamates – Sue

For me the migraines disappeared when I eliminated all scented products. I had no idea they were the trigger. Perfume is the most common allergen ... and can also be linked to diet – Michelle

Avoid processed meats - Sarah

I react to glutamates hugely. Seem to be fine with the others however – Sandy

My son in law tried everything for years, but once he went gluten-free he only gets migraines when he accidentally eats gluten - Georgia

Gluten for me too, so gave up and (have been) free from migraines for the last 20 years – Eunice

Amines are a trigger for my migraines look into that too - Cassie

I did the RPA Elimination diet for 4 weeks, my migraines completely stopped and shoulder/hip/neck pain dropped from 9/10 to 1/10. My physio couldn't believe the reduction in inflammation throughout my body. Found and contacted a dietician suggested on the RPA website and she is helping me do the food challenges. Salicylates are a huge problem and are the cause of my migraines and pain. Just working out a tolerable level of salicylates for me atm - Jo-anne
Personally I get migraines from cocoa (milk & dark chocolate), oranges, mandarins, grapefruit, peas, green beans, peanuts (sometimes almonds and cashews), perfumes and some scents. Once I started failsafe diet, I then started developing a sensitivity to chickpeas, Brussels sprouts, chokos, cashews- all of which are allowed on RPA diet. If I avoid all those foods it helps – Naomi

Most of the above for me, I also found after switching my breakfast from toast with butter to plain porridge with milk, it really helped. Not sure if it's the gluten, wheat, or yeast, but there has been a noticeable difference. My migraines are hormonal too, which makes an additional impact – Trish

I get migraines from essential oils, sals and amines. Most especially dark chocolate and meats also yeast extract – Lara

I get migraines from fresh tomatoes only. Not cooked. Only fresh. I can’t work out what it is in them that effects me - Kirsty

It is at least one food that you are intolerant to in my experience. But eat that and that causes migraine. You may not react for a couple of days after you eat it, or you may feel the migraine or headache coming on, almost as you eat it. Foods I avoid that used to cause me headache, and migraine are dairy (particularly cheese), gluten, citrus, chocolate, eggs, coconut.  The amount I eat makes a difference, and eating more that one of these at a time makes it much worse - Maggie

See factsheet on nitrates

See factsheet on headaches and migraines