What’s the Story with Chocolate and Migraines?
Is wanting to eat chocolate just a craving we have because of chocolate’s incredible flavor, or is there a deeper reason that our body cries out for it? Why do you crave chocolate more right before your period? And how do you reconcile the paradox of wanting to eat something that gives you so much joy and pleasure with the probability that doing so may land you back in bed with a migraine? Finally, how can you get to a place where you can once again partake of this nourishing and sacred ancient plant – theobroma cacao?
We’ll explore these questions today.
Perhaps you already have a handle on your chocolate cravings because you’ve paid the price too many times. Or perhaps your short-term need for gratification in eating chocolate continuously trumps your knowledge that it doesn’t support you. It could be that, having read many of the health benefits of chocolate, you’ve convinced yourself it’s not a trigger. Or perhaps, if you’re lucky, you actually are someone who isn’t stuck in chronic migraines and chocolate is not even an issue for you or a major contributor to the few migraines you do get. In that case, this article might still explain why you crave chocolate so much.
The Sacred Theobroma Cacao
Throughout this article, we will refer to the properties of cacao as being distinct from that of chocolate, which contains cacao as its main ingredient. Because chocolate contains sugar and other ingredients that can also trigger migraine, it’s important to make this distinction between the raw substance taken from the cacao plant and the processed end-product we know as chocolate:
Cocoa, or cacao, is the dried and fully fermented fatty seed of the fruit of the cocoa tree, Theobroma cacao. Cocoa liquor is the paste made from ground, roasted, shelled, and fermented cocoa beans, called nibs. It contains both nonfat cocoa solids and cocoa butter. Cocoa liquor is what is referred to as “percent cacao” on food packaging. Cocoa powder is made by removing some of the cocoa butter from the liquor. Chocolate is a solid food made by combining cocoa liquor with cocoa butter and sugar. (Source)
In my own circle of friends, cacao is going through a renaissance – honored not just as an indulgence or aphrodisiac, but as a sacred plant medicine. A lady friend of mine who does not get migraines and who has travelled extensively in Mesoamerica runs monthly Goddess gatherings involving a cacao ceremony. She has a beautiful cacao pod on her altar that she also uses as a rattle to sing with.
Among its many qualities, cacao is recognized as a plant useful in healing the heart. The medicinal properties of cacao are amplified through the intentions and songs of those using cacao for healing work. These cacao ceremonies, utilizing cacao as a bitter drink mixed with other herbs and spices, originated thousands of years ago.
Foods and beverages made from beans from the Theobroma cacao tree (cocoa, cacao) have been consumed by humans since at least as early as 460 AD. The medicinal uses of cacao or chocolate either as a primary remedy or as a vehicle to deliver other medicines originated in Mesoamerica, where it was consumed by indigenous peoples, and diffused to Europe in the mid-1500s. Between the 16th and 20th centuries, well over 100 uses for cacao or chocolate, as a medical treatment, have been documented. Among these, three applications are most common: (i) to induce weight gain in emaciated patients; (ii) to stimulate the nervous system; and (iii) to improve digestion and elimination. (Source)
While I can now partake of large quantities of cacao and chocolate without consequences, I have to be alert in attending these local cacao ceremonies, because the cacao is brewed in the traditional Meso-american way, with very little sugar, no milk, and a dash of cayenne pepper. If you are familiar with my approach to healing migraine or my earlier writings, you will know cayenne is the Queen of all migraine triggers, due to its capsaicin content. But happily, as long as it does not contain chilli, I can now freely partake of all other forms of cacao.
Cacao: the “Mountain of Sustenance”
In the Popal Vu, the Mayan creation story, cacao is considered one of the principle foodstuffs of the “Mountain of Sustenance”, where humankind was also first created from maize and water.
The nutritional components that make cacao (and chocolate) so nourishing and sustaining are also what make it medicinal. Cacao has long been recognized to be supportive in protecting nerves from injury and inflammation, protecting the body’s tissues from oxidative damage, and supportive of cognitive function and mood. All of these properties of cacao benefit those with migraine.
Cacao is impressive in its content of many health-promoting substances, especially procyanidins, and flavonoids/antioxidants. The polyphenols, flavanoids and catechins in chocolate even trump the levels found in high-antioxidant fruits like blueberries and acai. Cacao contains beneficial lipids and saturated fatty acids as well.
Many of these beneficial effects (especially antioxidant effects) vary by cultivar type and roasting method. As is usually the case with all foods, the extent to which a raw food is processed affects its nutrient content and overall health benefits. The same goes with cacao:
The extent to which cocoa beans are roasted also has a substantial impact on the antioxidant capacity of the cocoa’s phenolic compounds; longer roasting time is associated with reduced antioxidant activity. . . Variation in antioxidant capacity can also be seen in cocoa powder. Cocoa powder is often treated with alkali to neutralize the natural acetic acid in cocoa in a process called “Dutching.” This process substantially reduces the flavanol content of the cocoa. In one study of commercially available cocoa powders, the flavanol content of heavily alkalized cocoas was 78.5% lower than that of natural cocoas. (Source)
So, quality and processing methods DO matter when it comes to how beneficial the cacao is as a medicine.
Finally, looking at the mineral constituents in cacao, it is easy to see why and how it is truly sustaining, and has been treasured for so long. It is also easy to see why chocolate would be craved by migraineurs, since it contains significant levels of some of the most important minerals for healing migraine, notably manganese, magnesium, copper, and zinc.
Here’s a snapshot of the stellar mineral profile of 1 cup of cacao nibs:
- Manganese: 1.9mg (96%)
- Copper: 1.8mg (89%)
- Magnesium: 229mg (57%)
- Zinc: 3.2 mg (21%)
- Phosphorous: 321mg (32%)
- Potassium: 750 mg (21%)
- Iron: 3.9mg (21%)
- Calcium: 71.4mg. (7% DV)
- Selenium: 7.5mcg (11%)
Chocolate, Migraine & Biogenic Amines
Chocolate used to be one of my more formidable migraine triggers – not because it is as strong of a trigger as some other foods like hard cheese, chilli, or wine, but because it’s so much more difficult to avoid consuming due to how delicious it is.
Before understanding the role that biogenic amines play in migraine, I was confused by the mixed information I read online about whether chocolate was truly a migraine trigger or not, which helped me to justify eating it.
In the course of doing research for this article I found one study that concluded that cacao is not actually a migraine trigger. However, the study was done on migraineurs who had abstained from all amine-rich foods for two weeks. This factor alone would mean that the migraineurs had lower than usual “buckets” of histamine upon eating the small sample of cacao at the end of the study.
The study’s conclusion that chocolate may not be a trigger when consumed in small quantities alongside a low-amine diet would hold true for most migraine-triggering foods (with the exception of chili). It is indeed the total load of histamine and biogenic amines present already in the body (most of which originate in imbalanced gut flora), exacerbated by mineral deficiencies, that determines the extent to which a food acts as a trigger – or not. Therefore, the way to heal this issue is to address the gut flora and mineral imbalances and abstain from amine-rich foods while doing so. These approaches to healing are covered in detail in my coursework and coaching.
But why are biogenic amines so triggering? Biogenic amines are nitrogenous compounds that can raise nitric oxide levels in the body, leading to blood vessel dilation and inflammation. Biogenic amines are found in many foods, most notably aged or fermented foods, and are the most widely recognized group of food triggers for migraines.
The main biogenic amines found in cocoa and chocolate are 2-phenylethylamine, tyramine, tryptamine, serotonin, dopamine, spermidine, putrescine, and histamine. Tyramine is the most common biogenic amine in chocolate. Cultivar type, level of fermentation, and level of roasting of cacao pods all affect amine content. The good news is that organic and fair trade chocolates generally tend to contain lower amounts of biogenic amines.
Other Reasons Why Chocolate Can Trigger Migraine
There are additional factors aside from biogenic amine content that contribute to chocolate being a migraine trigger.
If the chocolate quality is poor, the sugar content is too high, or the chocolate contains dairy, nuts, oxidized oils, wheat, glutamate, soy, or corn syrup, chocolate can act as a trigger for reasons that have nothing to do with the biogenic amine content of the cacao itself.
Waxes in cacao butter may also be hard for those with a sluggish gallbladder to break down. The caffeine content of chocolate is also a consideration, though the levels of caffeine in chocolate are relatively low and should not pose a problem for most people unless they happen to be highly sensitive to caffeine.
Chocolate Cravings
So we can truly appreciate cacao for the amazing substance, food, and medicine that it is. Personally, I think that the nutritional profile of cacao alone could explain the reason why our body craves it. But researchers have concluded that it is not actually the nutrition in cacao that causes the cravings, but rather that chocolate cravings are associated with negative mood.
The findings of Rozin and colleagues provide strong evidence that it is not the bioactive compounds in cocoa solids, but rather the particular taste and mouth-feel of solid chocolate products that satisfy chocolate cravings. . . In a cross-sectional study, chocolate consumption was associated with higher depression scores (indicating more depressive symptoms), but whether the relationship is a causal one is still unclear. Further, individuals classified as “emotional eaters” have reported greater craving for and consumption of chocolate. (Source)
Many women can likely relate to the intensity of chocolate cravings increasing right before or during their moonstruation (menses), when they are also more “moody”. But why are certain times of the moonth more “moody” for women, and why would these times of the moonth lead us to eat “emotionally”? Is this just a natural biochemical aspect of being a woman – or are the mood swings and emotions that women experience right before or during their periods a signal from their inner self to slow down and soothe themselves in a world gone haywire with speed, overwhelm, and obligation?
Emotional Eating as a Prompt for Self-care
Perhaps if we learned to honor our body’s natural rhythms better we would not need to resort to emotional eating. Lisa Hendrixson Jack, author of “The Fifth Vital Sign” points out that when women have moonstrual problems, we need to see it as an intelligent signal by the body – not a dysfunction.
“As women, we’ve been programmed with a monthly reset feature. It’s as though there’s a force within you that knew you would be such an amazing light for everyone else that you’d forget to shine it on yourself. Your period ensures that you pay attention to your own needs once in awhile. Oh, and if you try to ignore it, it just keeps banging on your door until you start paying attention.”
I think that the moon-time is a perfectly good time to eat for pleasure, stock up on minerals, soothe ourselves, and generally feel our feelings that have been swept under the rug the rest of the moonth. But if you want to be truly nurturing to yourself during this time, triggering a migraine by overeating chocolate could very well place you in a torture chamber rather than the restful Goddess retreat you desire.
Therefore, if you find yourself craving chocolate at this time, use it as a prompt to ask yourself:
- “Where can I get the minerals present in cacao in another food that is not high in biogenic amines?” or
- “How else can I soothe myself and give myself some enjoyment and pleasure in a way that is not likely to trigger a migraine?” or
- “How can I honor my feelings and cope with what’s going on in my life in a way that is truly supportive to my body?” or
- “In what other way can I honor my sensual and sensitive self as a way to reduce stress?” or
- “Is there a way that I can check out for a moment that will support my nervous system right now?”
Because eating chocolate is a very QUICK way to soothe, find a bit of pleasure and sensuality, and reduce stress, it is an easy go-to – especially if you don’t give yourself permission to take more time to do those things that lie beneath the chocolate craving. When you ask yourselves the questions above, be sure to make an extra emphasis on giving yourself permission to take the time to meet the needs underlying the food cravings, as most of them will require a bit more time than inhaling a chocolate bar.
Permission is key. The sad truth is that so many women (especially mothers) are so over-extended in their lives that a migraine is the only thing that will allow them to have the permission to check out for a bit. Let’s examine – and CHANGE – this tragic story.
Instead, consider living your life in such a way that you are able to give yourself permission to slow down, be more internal and less obliged in the second half of your cycle, all the while reducing your intake of foods high in biogenic amines as you get closer and closer to your moonstruation time – so that when this time comes around you can rest, pamper yourself, hydrate, and generally be exquisitely sensitive to honoring yourself. If this sounds like a long shot, recognize that any and all shifts in that direction can make a big difference in your overall resilience. Healing is a learning process, after all.
You may even find that the more you learn to listen to and respect the natural ebb and flow of your womanly physiology, you will be able to eat small amounts of cacao without being triggered. Eating foods fully aware of their properties, choosing top quality ingredients and consuming them in the proper quantity can make the difference between a migraine and the truly pleasurable, conscious and slow savoring of a special treat.
If you are post-menopausal, you can still use food cravings as a window to explore your deeper emotional needs. To learn more about how to support your hormonal health (whether you are menstruating or have already hit menopause), read my blog post “Finding Hormonal Balance in the Red Tent”.
Key Points
Aside from coffee addiction, chocolate cravings and binges are probably one of the most formidable hurdles to overcome if you want to reduce and eventually eliminate your migraines.
Theobroma cacao is a nutritious sacred healing plant with many health benefits, but it is also a highly processed and fermented food that contains biogenic amines. So if you want to integrate cacao and chocolate into your life in a more healthful way, choose organic chocolate with a minimum of additional sugar and other additives. Eat cacao in small amounts only, being conscious of where you are at in your monthly cycle, and honoring that time by minimizing other foods high in biogenic amines so that you will be less triggered by any cacao you do choose to eat.
Even assuming you are eating a high quality organic cacao with less sugar or dairy, and eating a relatively low histamine diet, cacao can still be a trigger, especially if your migraines are very frequent or chronic, and if key minerals needed to break down biogenic amines are depleted.
Know that if you get your minerals balanced with an HTMA, you’ll certainly be able to eat chocolate more freely again, as your body is replenished with the nutrients you need to convert those biogenic amines into less harmful forms. If my own journey healing migraine is any testament, chocolate will one day be something that you can eat freely and even in quantity as a favorite way to get minerals through food.
Finally, by coming into more conscious relationship with this plant and its properties, appreciating its mineral content, and truly savoring it when you do eat it, you can use it medicinally rather than as a reflexive coping mechanism. And part of becoming more conscious of how we eat emotionally involves asking ourselves how we can meet our emotional needs in other ways that may be more supportive than eating chocolate.
I like to dip a chocolate bar in some homemade pecan butter (easy to make and high in manganese) and swoon in mineral bliss. You will eventually be able to also, but in the meantime, enjoy coming into more deliberate relationship with the beloved Theobroma Cacao, your cycle, and your own unique needs.
