Avoiding Migraine Triggers in Restaurants

A: It can be a bit trickier to avoid triggers at restaurants, but you don't have to forsake dining out. Here are some guidelines:

Restaurants to avoid include:

• Cheap buffets: They may leave food sitting too long or use suspect ingredients.
• Chinese food: Possible triggers are MSG and soy sauce.
• Japanese food: Possible triggers are soy sauce, tofu, and miso.
• Mexican food: Possible triggers are beans (fava, navy, broad), cheese, sour cream, guacamole, and (in rare instances) tomato-based salsa.

Restaurants to enjoy include:

• High-Quality American: Order the chicken (grilled, baked, roasted, steamed, boiled, or broiled -- request no MSG, vinegar, or citrus juice); vegetables (steamed or sautéed in olive oil and garlic); rice or potatoes, plain (baked, boiled, or roasted),
• Seafood: Have any fish (grilled, baked, roasted, steamed, poached, or broiled — request no MSG, vinegar, or citrus juice); vegetables (steamed or sautéed in olive oil and garlic); rice or potatoes, plain (baked, boiled, or roasted),
• Italian: Order pasta with broccoli and grilled chicken or seafood tossed in an olive oil–based sauce

Just desserts:

• Treat yourself to strawberries with whipped cream; rice pudding; or herbal tea with plain biscotti.
• Avoid chocolate, unless you have confirmed that chocolate is not a personal migraine trigger.

Keep in mind these suggested meals are free from all of the most common migraine triggers. After keeping a migraine diary, you’ll probably find that you are sensitive to only a handful of foods. Once you’ve identified your personal triggers, it will be much easier to order a wide variety of dishes in most ethnic cuisines. While you’re still figuring out your triggers, though, keep this wallet-sized guide handy.