Headache is a common health problem affecting most people now and then. But migraine headaches can result in throbbing pain and more severe which is often accompanied by other symptoms. Reports reveal that about 1.1 billion people across the world experience migraine which makes it the second leading cause of disability globally.

The latest studies disclose that good nutrition plays a key role in managing migraine. Making dietary changes may help in alleviating symptoms and possibly reducing the frequency of attacks. In addition, a few foods and drinks can either trigger attacks or relieve migraines. Thus, it is essential to understand which foods or drinks to include or avoid to manage this condition.
migraine foods to add

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How Nutrition Impacts Migraines

Food is a powerful tool in regulating migraines. Proper nutrition helps balance blood sugar levels, reduce inflammation, and maintain stable hormone levels—all of which can influence the onset of migraines. Generally, people suffering from migraines are sensitive to certain food triggers, so identifying and avoiding these triggers can prevent attacks. Also, having a good lot of nutritious food can promote brain health and reduce inflammation, which helps ease migraine symptoms.

Also Read: Migraine: 7 Underlying Triggers You Should Never Ignore

Foods and Drinks That Help Manage Migraines

  1. Magnesium-Rich Foods

Magnesium is an essential mineral that holds a key role in neurological function and can help prevent migraines. Research suggests that people with low magnesium levels are more prone to migraines. Consume a rich array of foods abundant in magnesium such as

  • Spinach, kale, Swiss chard and all leafy veggies
  • Almonds, cashews, sunflower seeds, flaxseed and other nuts and seeds
  • Avocados
  • Bananas
  • Legumes like black beans, chickpeas, lentils
  • Cereals such as brown rice, quinoa, millet

  1. Omega-3 Fatty Acids

Omega-3 fatty acids are highly beneficial for controlling migraine owing to their potent anti-inflammatory qualities. The healthy omega-3 fatty acids can lower the inflammation that may contribute to migraine attacks. Include some of these foods abundant in omega-3 fatty acids:

  • Fatty fish like salmon, mackerel, sardines
  • Chia seeds
  • Flaxseeds
  • Walnuts

  1. Ginger

Ginger is a highly famed herb for its immense medicinal and therapeutic traits. It has been widely used as a traditional home remedy since times immemorial for relieving headaches and nausea, both of which are common symptoms of migraine. The goodness of anti-inflammatory compounds may help reduce the intensity and duration of migraine attacks. Try having:

  • Ginger tea
  • Adding ginger to drinks or meals
  • Ginger supplements

  1. Herbal Teas

Dehydration is a common trigger for migraines, hence staying well hydrated is important. Aim to drink at least 8 glasses of water throughout the day to help avert headaches. Also, consume refreshing herbal teas such as hibiscus, peppermint and chamomile tea that have soothing and relaxing effects, easing the stress that might lead to migraines.
staying hydrated

  1. B-Complex Vitamins

B complex vitamins, especially riboflavin (B2), help greatly to decrease the frequency of migraine attacks in some people. Including foods rich in B vitamins can support overall brain health and function:

  • Eggs
  • Fortified cereals
  • Dairy products
  • Poultry and fish (chicken, turkey, salmon)

Also Read: Migraines: 5 Natural Herbs For Alleviating Throbbing Headaches – Infographic

  1. Caffeine

A few studies have revealed that moderate intake of caffeine can offer respite from migraine symptoms by constricting blood vessels. However, excess caffeine intake or sudden withdrawal can trigger migraines. Remember to have caffeine only if you feel your migraine symptoms are better and consume it in moderation:

  • Black or green tea
  • Coffee (one cup per day)
  • Dark chocolate (in small quantities)

Foods and Drinks to Avoid

  1. Processed Foods

Foods high in preservatives, additives, and artificial flavours, such as processed meats, packaged snacks, and fast food, can trigger migraines. Nitrates, monosodium glutamate (MSG), and aspartame are common culprits.

  1. Aged Cheeses

Cheeses such as blue cheese, feta, and Parmesan contain tyramine, which can trigger migraines in sensitive individuals.

  1. Alcohol

Red wine and beer are commonly associated with migraines, especially in people sensitive to the compounds they contain, such as sulfites and tannins. People suffering from migraines should avoid or restrict alcohol.

  1. Caffeine Overconsumption

Excess caffeine consumption can cause rebound headaches or withdrawal migraines when consumption is suddenly reduced.

  1. Chocolate

Chocolate is considered a trigger due to its caffeine content, and also tyramine content in chocolate may stimulate migraine attacks in a few people.

  1. Salty and Fermented Foods

Excess intake of sodium-rich foods can increase blood pressure, which can trigger migraine attacks. In addition, having fermented foods like pickles and kimchi that contain tyramine can cause headaches.

Effective Strategies for Managing Migraines

Food diary: Note down what food and drinks you consume in a day and how it impacts your migraine episodes. This can help you to identify possible food triggers.

Regular meals: Skipping meals or fasting can lower blood glucose levels, which can stimulate migraines. Hence it is essential to have wholesome and balanced meals at regular intervals to get a steady supply of fuel.

Stay hydrated: Drinking adequate amounts of water and other infused herbal beverages throughout the day can help ease symptoms of migraine.

Consider supplements: If you're not getting enough magnesium or B vitamins from your diet, speak to a healthcare provider about supplementation.

Conclusion

Migraine management is a holistic approach that comprises medications and therapies that help to decrease the frequency and intensity of attacks. Additionally, proper diet and nutrition play a vital role. Incorporating certain foods and good hydration may help you reduce the frequency and severity of migraine attacks. However, it’s important to remember that triggers may differ from person to person, so paying attention to your body’s reactions to certain foods is vital. If migraines persist, seek help from a healthcare provider to discuss dietary changes and other treatment options.

(This article is reviewed by Preeti Sharma, Wellness Expert)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

The Role of Diet and Nutrition in Migraine Triggers and Treatment: A Systematic Literature Review

Nada Ahmad Hindiyeh 1, Niushen Zhang 1, Mallory Farrar 2, Pixy Banerjee 3,✉, Louise Lombard 2, Sheena K Aurora

https://pmc.ncbi.nlm.nih.gov/articles/PMC7496357/

Association between diet and migraine characteristics: The role of dietary inflammatory index

Faezeh Khorsha 1, Atieh Mirzababaei 1,2, Nasim Ghodoosi 1, Mansoureh Togha 3,4, Mir Saeed Yekaninejad 5, Moein Askarpour 1, Khadijeh Mirzaei 1

https://pmc.ncbi.nlm.nih.gov/articles/PMC7874891/