What Should I Eat to Help With Migraines?
Quick answer: Migraines are linked to specific dietary triggers plus nutritional deficiencies in magnesium, riboflavin, and CoQ10. Keeping a food diary to spot your personal triggers is as important as eating protective foods.
What to Eat
Magnesium-rich foods (pumpkin seeds, almonds, dark chocolate, spinach)
Magnesium deficiency is found in up to 50% of migraine sufferers — the strongest dietary connection.
Riboflavin (B2) foods (eggs, lean meat, dairy, almonds)
400mg daily riboflavin significantly reduces migraine frequency in clinical trials.
Fatty fish (salmon, mackerel, sardines)
Omega-3s reduce neuroinflammation and prostaglandins that trigger migraine attacks.
Ginger tea
Inhibits prostaglandin synthesis and reduces nausea — one of the most useful during-migraine foods.
Whole grains and complex carbs
Maintain stable blood sugar — hypoglycaemia is a reliable migraine trigger.
Leafy greens (spinach, kale, Swiss chard)
High in magnesium and riboflavin — address the two most evidenced nutritional deficiencies in migraine.
Seeds (flaxseed, chia, hemp)
Omega-3 ALA and magnesium — anti-inflammatory fatty acid profile.
Watermelon and hydrating fruits
Dehydration is a consistent migraine trigger — high water-content foods support hydration.
What to Avoid
Aged and fermented cheeses (parmesan, blue cheese, cheddar)
Tyramine is a potent vasoactive amine — triggers migraine by affecting blood vessel dilation.
Red wine and alcohol
Tyramine + histamine + sulphites — multiple migraine trigger compounds in one drink.
Processed meats (salami, pepperoni, hot dogs)
Nitrates cause blood vessel dilation — a major migraine mechanism.
Monosodium glutamate (MSG)
Found in soy sauce, crisps, instant noodles — triggers migraine in sensitive individuals via glutamate pathways.
Chocolate (especially milk chocolate)
Contains phenylethylamine and tyramine — a trigger for a subset of migraine sufferers (not all).
Artificial sweeteners (aspartame, sucralose)
Linked to migraine in observational studies — check diet sodas and sugar-free foods.
Caffeine (inconsistent intake)
Caffeine withdrawal is a strong trigger — maintain consistent intake or wean gradually. Excessive intake also triggers attacks.
Alcohol (all types)
Vasodilator; dehydrates; histamine content; consistent top-3 self-reported trigger.
Hydration
Aim for 2–2.5L water daily — drink proactively, not reactively. A glass of water at the very first sign of a migraine aura can reduce severity. Avoid dehydration at all costs.
Tips
- •Keep a detailed migraine diary for 4–6 weeks: record food, sleep, stress, hormonal cycle, weather, and attack timing — patterns become clear.
- •Regular sleep schedule is as important as diet — varying sleep by more than 1 hour is a strong trigger.
- •Skipping meals is one of the most reliable migraine triggers — eat every 3–4 hours.
- •Magnesium glycinate (400mg nightly) is one of the most supported preventive supplements for migraine.
- •Riboflavin (400mg daily), CoQ10 (150–300mg), and melatonin (3mg) have clinical evidence for migraine prevention.