Nutrition and Migraine Relief: What to Eat and Avoid

Nutrition and Migraine Relief: What to Eat and Avoid


As someone who has personally experienced the debilitating effects of migraine attacks, I understand the desperate need for relief. While there is no one-size-fits-all solution, I have discovered that nutrition plays a crucial role in managing migraines. By making informed dietary choices, it is possible to reduce the frequency and severity of migraine attacks. In this article, I will explore the impact of nutrition on migraines, identify common triggers, discuss the role of nutrients and supplements, and provide practical tips on creating a migraine-friendly meal plan.

Understanding Migraines and Triggers

Migraine attacks are intense headaches often accompanied by other symptoms such as nausea, sensitivity to light and sound, and visual disturbances. These attacks can last for hours or even days, severely impacting a person’s quality of life. While the exact cause of migraines is still not fully understood, it is believed that various triggers can set off an attack.

Food Triggers

Certain foods have been identified as common triggers for migraines. These include:

  • Chocolate: Although delicious, chocolate contains substances like tyramine and phenylethylamine, which can trigger migraines in susceptible individuals.
  • Caffeine: While caffeine in moderate amounts may alleviate migraines, excessive consumption or sudden withdrawal can actually trigger an attack.
  • Alcohol: Red wine, beer, and spirits contain compounds like histamine and sulfites that can trigger migraines.
  • Aged cheese and dairy products: The fermentation process in aged cheese produces tyramine, making it a potential trigger. Some individuals may also be sensitive to the lactose in dairy products.
  • Processed meats and nitrate-containing foods: Deli meats, hot dogs, and bacon often contain nitrates, which are known migraine triggers.

Lifestyle Triggers

Aside from food triggers, certain lifestyle factors can also contribute to the occurrence of migraines. These include:

  • Stress: High levels of stress can lead to muscle tension and increased susceptibility to migraines.
  • Insomnia: Lack of sleep or poor sleep quality can lower the threshold for migraine attacks.
  • Physical exertion: Intense physical activity or sudden changes in physical routine can trigger migraines.
  • Skipping meals: Fasting or irregular meal patterns can disrupt blood sugar levels, potentially triggering migraines.

Environmental Triggers

Environmental factors can also play a role in triggering migraines. These may include:

  • Bright lights: Exposure to bright lights, including sunlight, can trigger migraines in some individuals.
  • Loud noises: Loud noises or certain sound frequencies can provoke migraines.
  • Strong odors: Perfumes, smoke, and other strong odors can trigger migraines in sensitive individuals.
  • Weather changes: Rapid changes in temperature, humidity, or barometric pressure can trigger migraines.

The Role of Nutrition in Migraine Relief

Research suggests that diet and nutrition can significantly impact the frequency and severity of migraine attacks. While individual responses may vary, several nutrients and supplements have shown promise in migraine prevention and relief.

The Impact of Diet on Migraine Frequency and Severity

Several studies have established a link between nutrition and migraines. For example, a study published in Cephalalgia found that a high omega-3 fatty acid intake was associated with a 50% reduction in migraine frequency and severity. Another study published in the European Journal of Neurology found that a deficiency in magnesium, riboflavin (vitamin B2), and coenzyme Q10 was associated with an increase in migraine attacks.

Nutrients and Supplements for Migraine Prevention and Relief

Based on the research findings, the following nutrients and supplements may offer migraine relief:


Magnesium is involved in various biochemical processes and has been shown to improve migraine symptoms. Good dietary sources of magnesium include spinach, almonds, pumpkin seeds, and black beans.

Riboflavin (Vitamin B2)

Vitamin B2 plays a crucial role in energy production and nerve function. Studies have shown that riboflavin supplementation can reduce the frequency and duration of migraines. Food sources of vitamin B2 include dairy products, lean meats, and leafy green vegetables.

Coenzyme Q10

Coenzyme Q10 is an antioxidant that plays a vital role in cellular energy production. Research suggests that supplementation with coenzyme Q10 can reduce the frequency and severity of migraines. Good dietary sources of coenzyme Q10 include organ meats, fatty fish, and soybean oil.

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties and can help reduce pain and inflammation associated with migraines. Fatty fish like salmon and sardines, walnuts, and flaxseeds are excellent sources of omega-3 fatty acids.

Feverfew and Butterbur

Herbal remedies like feverfew and butterbur have been used for centuries to alleviate migraines. These herbs are typically available in supplement form and should be taken under the guidance of a healthcare professional.

Importance of a Well-Balanced Diet

While individual nutrients and supplements can be beneficial, it is crucial to maintain a well-balanced diet for overall health and migraine prevention. Here are some key considerations:

Incorporating Whole Foods

Focusing on whole foods ensures that you receive a wide range of nutrients necessary for optimal health. Include fresh fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.

Avoiding Processed and Artificial Ingredients

Processed foods often contain additives, preservatives, and artificial ingredients that may trigger migraines. Read food labels carefully and opt for natural, unprocessed alternatives whenever possible.

Hydration and Its Effect on Migraines

Staying hydrated is essential for overall health and may help prevent migraines. Dehydration can trigger headaches and make existing migraines more severe. Opt for water, herbal teas, and natural fruit juices to stay properly hydrated throughout the day.

Foods to Include in a Migraine-Friendly Diet

Fresh Fruits and Vegetables

Incorporating an abundance of fresh fruits and vegetables into your diet provides essential vitamins, minerals, and antioxidants. Some fruits and vegetables have specific benefits for migraine relief:

Antioxidant-Rich Fruits

Antioxidant-rich fruits like berries, cherries, and citrus fruits have been shown to reduce inflammation and oxidative stress associated with migraines.

Leafy Greens and Cruciferous Vegetables

Leafy greens such as spinach and kale, along with cruciferous vegetables like broccoli and cauliflower, contain high levels of magnesium and other migraine-fighting nutrients.

Lean Proteins

Choosing lean protein sources helps maintain stable blood sugar levels and supports overall health. Consider the following options:

Chicken, Turkey, and Fish

Skinless poultry and fish like salmon and trout are excellent sources of protein and omega-3 fatty acids.

Plant-Based Protein Sources

For those following a vegetarian or vegan diet, plant-based protein sources such as lentils, chickpeas, quinoa, and tofu offer essential nutrients and migraine-fighting benefits.

Whole Grains and Fiber-Rich Foods

Opting for whole grains and fiber-rich foods can stabilize blood sugar levels and promote healthy digestion. Include the following options:

Brown Rice, Quinoa, and Oats

These whole grains provide complex carbohydrates and important nutrients, including magnesium and riboflavin.

Legumes and Lentils

Legumes and lentils are excellent sources of fiber, protein, and vital minerals. They also contribute to overall heart health.

Healthy Fats

Incorporating healthy fats into your diet can provide both satiety and essential nutrients. Consider the following sources:

Avocados, Nuts, and Seeds

Avocados are a great source of monounsaturated fats, while nuts and seeds offer a variety of migraine-fighting nutrients such as magnesium, vitamin E, and omega-3 fatty acids.

Olive Oil and Coconut Oil

Using heart-healthy oils like olive oil and coconut oil in cooking can provide a source of healthy fats while adding flavor to your dishes.

Herbal Teas and Natural Remedies

Sipping on herbal teas can help promote relaxation and relief from migraines. Peppermint, ginger, chamomile, and lemon balm are popular choices. Some individuals also find relief from natural remedies like essential oils or acupuncture. It’s important to consult with a healthcare professional before trying any new treatments.

Foods to Avoid or Limit

Common Trigger Foods

While trigger foods vary from person to person, the following items are known to trigger migraines in many individuals:


Unfortunately, chocolate contains substances like tyramine and phenylethylamine that can provoke migraines.


While caffeine in moderation may relieve migraines, excessive intake or sudden withdrawal can trigger attacks. Monitor your caffeine intake and be mindful of its effects on your migraines.


Alcohol, especially red wine, beer, and spirits, contains compounds like histamine and sulfites that are known to trigger migraines. It’s important to pay attention to your body’s response to different types of alcohol and make choices accordingly.

Aged Cheese and Dairy Products

The fermentation process involved in aging cheese produces tyramine, a common migraine trigger. Additionally, lactose intolerance or sensitivity to dairy proteins can heighten the risk of migraines in some individuals.

Processed Meats and Nitrate-Containing Foods

Deli meats, hot dogs, and other processed meats often contain nitrates, which are well-established migraine triggers. Opt for fresh, unprocessed alternatives whenever possible.

Artificial Sweeteners and Additives

Artificial sweeteners like aspartame and sucralose, commonly found in diet sodas, have been reported to trigger migraines. Additionally, certain preservatives and food additives like monosodium glutamate (MSG) can also provoke migraines in susceptible individuals.

Establishing a Migraine-Friendly Meal Plan

Understanding Personal Triggers and Sensitivities

Each person’s experience with migraines is unique. It is essential to identify your personal triggers and sensitivities by keeping a detailed food and symptom diary. This will help you make informed dietary choices.

Meal Prep and Planning for Success

Planning meals and snacks in advance can make it easier to stick to a migraine-friendly diet. Batch cooking, portioning out meals, and having healthy snacks readily available can prevent impulsive food choices that may trigger migraines.

Importance of Keeping a Food Diary

Keeping a food diary can provide valuable insights into your migraines and help identify patterns and triggers. Be sure to record your food and beverage consumption, migraine symptoms, and their duration. This information can help you and your healthcare professional make more informed decisions regarding your treatment plan.


While migraines can be challenging to manage, nutrition can play a significant role in preventing and relieving migraine attacks. By understanding common triggers, incorporating nutrient-rich foods into your diet, and avoiding known triggers, you can take control of your migraines and find relief. Remember, it’s important to consult with a healthcare professional for personalized advice and guidance on managing your migraines through nutrition.

Jenny from Migraine Buddy

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