Want to know what to eat if you have a migraine? Review these top foods for migraine, plus things you should avoid and how to track your triggers.
Top 9 foods to eat if you have a migraine
While there is no cure for migraine disorder, there are some things you can eat to help if you experience frequent migraine attacks. Magnesium, in particular, has a lot of scientific evidence backing it as a migraine relief food ingredient, especially for people who have migraine with aura. If you’re looking for foods to help you feel better while you wait for your migraine to pass, consider:
- 1. Avocado: Avocados are one of the best foods for migraine relief because of the combination of potassium, vitamins B and K, healthy fats and magnesium. One avocado can provide up to 14% of your daily value of magnesium.
- 2. Bananas: Another fruit high in magnesium, bananas also have potassium and aid in energy recovery. They are also great for migraine because they are so portable. It’s easy to keep one on hand as a snack in a purse or briefcase, and they are a good substitute for on-the-go granola bars that tend to be high in processed sugar.
- 3. Berries: Blueberries, raspberries and strawberries are high in antioxidants and taste delicious. As an added bonus for people with migraine, berries can reduce oxidative stress and inflammation.
- 4. Melon: Watermelon, honeydew and cantaloupe are fantastic foods for migraine relief because they are so hydrating. In fact, these foods can have up to 90% water content.
- 5. Dark leafy greens: Greens like spinach, kale, swiss chard and collard greens have vitamins and minerals that are beneficial for migraine prevention, such as magnesium, folic acid and vitamins B6 and B12. Broccoli can also be included in this category.
- 6. Legumes: Legumes like black beans and chickpeas are a good source of protein and can stabilize the glycemic load without spiking your blood sugar.
- 7. Fatty fish: Also high in omega-3 fatty acids, fatty fish like salmon, mackerel and halibut have hefty amounts of magnesium and protein.
- 8. Whole grains: Swapping your white bread for whole grain bread provides essential nutrients and minerals like magnesium, selenium, manganese and vitamin B.
- 9. Hot peppers: One of the more surprising additions to the list, hot peppers are used by some migraine patients to relieve or distract them from pain. A nasal spray with capsaicin has been shown to help people manage migraine pain. The capsaicin can help numb the trigeminal nerve, which is thought to be the primary pathway for migraine pain.
Best foods to eat for migraine with nausea
If you are one of the many people who experience nausea with their migraine attacks, eating may not be very high on your list of things to do. However, it’s important to keep your body fueled. The following are a few foods you can eat if your migraine attacks make you nauseous:
- Ginger tea
- Pretzels
- Plain crackers
- Chicken soup
- Brown rice
- Unsweetened applesauce
If you become physically sick during your migraine attack, rehydrate with low-sugar electrolyte drinks or supplements and stick to bland foods until you feel better.
Things to avoid
While everyone has different triggers, the following are a few things to avoid if you experience migraine:
- Alcohol: Alcohol is at the top of the list of things to avoid for good reason — as a vasoconstrictor, it tightens the blood vessels in the brain and can lead to migraine, sometimes within 30 minutes of consumption.
- Caffeine: Experiences with caffeine are mixed among those with migraine. Some swear it helps relieve migraine pain, while for others, it can be a trigger. Even if caffeine does not bother you, it’s a good idea to reduce your intake during an attack to ensure uninterrupted rest.
- Aspartame: It might be best to avoid sweeteners like aspartame if you experience migraine. This includes artificially sweetened foods and drinks.
- Nitrates: Processed meats like cured meat and hot dogs contain nitrates, which may trigger migraine. Excess nitrates can also be carcinogenic.
- Dairy: Bad news for ice cream lovers — sometimes dairy can be a migraine trigger. This may be because dairy increases sinus pressure, which can trigger migraine.
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Tips for identifying food migraine triggers
While it would be great to have a set list of foods to avoid all migraine attacks, it doesn’t work like that. Tracking your triggers is the best way to identify what foods might be contributing to your migraine. Keep a migraine journal or organize your migraine notes with an app like CeCe Migraine Management.
With the app, you can log your attacks and track your warning signs and triggers. CeCe also allows you to control your CEFALY Connected device. This wearable migraine treatment and prevention works through external trigeminal nerve stimulation (eTNS), a gentle electrical impulse that reduces migraine pain and can even prevent an attack.
If you suspect a certain food is a migraine trigger, work with your doctor to determine a healthy way to adjust your diet. It may also help to work with a registered dietician to ensure you still receive the proper vitamins and nutrients as you avoid migraine food triggers.
Example migraine meal plan
The following is an example of how you can build a meal plan to help you avoid migraine:
- Wake up: When you wake up, start the day with a glass of water. This will rehydrate your body after going without water overnight and benefit your skin, brain and mood.
- Breakfast: For your first meal, try whole-grain toast with avocado and herbal tea — or a small cup of coffee if caffeine tends to help your migraine.
- Lunch: A grilled chicken salad with spinach, kale and a fresh berry vinaigrette offers the protein and antioxidants you need to power through the rest of the day. For a veggie option that’s also great on the go, try a black bean burrito with jalapeños and brown rice.
- Snack: To curb any hunger throughout the day, have a mix of your favorite berries, seeds and whole grain granola or prepare a smoothie packed with greens and fruits.
- Dinner: Salmon and quinoa with steamed broccoli is a filling and delicious meal with omega-3 fatty acids and magnesium that may help you avoid migraine.
- Dessert: If you enjoy a sweet end to the day, try a few squares of dark chocolate for dessert. If chocolate tends to bother you, a bowl of fruit with a small dollop of whipped cream or sweet yogurt is a good alternative.
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