16 Foods to Eat for Migraines, According to Experts

Still, there is “growing evidence” that certain foods may help relieve migraines or reduce their frequency, says Kayla Farrell, R.D.N. at FRESH Communications. “While identifying and avoiding trigger foods is important, incorporating nutrient-rich, anti-inflammatory foods into the diet can also support migraine management,” she adds.

Here are some foods experts say may help you find relief or lessen the frequency of migraines. Again, more research is needed on the connection between what you eat and migraines, but these bites and sips may be promising.

Fatty fish

Fish like salmon, tuna, mackerel, herring, sardines, and oysters are high in omega-3 fatty acids, “which are known for their anti-inflammatory properties,” says Farrell, and therefore may offer migraine relief. In one study, after 16 weeks of treatment with diets higher in omega-3 fatty acids, the frequency and severity of headaches in people with regular migraines were reduced.

Flax seeds, edamame, walnuts, and avocado

For those who aren’t meat eaters, these foods are also high in omega-3 fatty acids and may offer the above benefits while remaining plant-based.

Sweet potato, eggs

For some, migraines are triggered by temporomandibular joint disorder (TMD), explains Sandip Sachar, D.D.S., a dentist based in New York City, which manifests as tight muscles around the jaw, head, and neck, often due to teeth clenching or grinding. Symptoms can be exacerbated by a diet of hard, chewy foods. So, Sachar recommends prioritizing soft, nutritious eats like mashed sweet potatoes and scrambled eggs that are easy to chew and won’t trigger pain.

Beans, berries, and apples

In a study of 12,710 people, researchers found that an increase of 10 grams of fiber per day in their diets decreased severe headache or migraine prevalence by 11%. Most fruits and vegetables contain some amount of fiber, but legumes, berries, and apples, are on the top of that list. The study authors explained that the gut-brain axis’s impact on migraines has not been explored much, but research suggests that more “intestinal permeability may lead to the arrival of pro-inflammatory substances,” in an area of the brain that plays a role in pain receptors and headaches. Therefore, boosting fiber may help.

Brown rice, bananas, and dark leafy greens

Research published in 2021 found that people who experienced migraines weren’t getting enough magnesium, “a mineral that plays a role in muscle and nerve function,” explains Farrell. The study authors noted that magnesium’s association with serotonin (a chemical that carries messages between nerve cells in the brain and body) may aid in migraine treatment. Other research found the nutrient to offer some relief in women with migraines.

Many foods on this list contain magnesium, and some other honorable mentions are brown rice, bananas, and dark leafy greens. In fact, one study discovered improvement of migraines when participants followed a whole food, plant-based diet with emphasis on dark, leafy greens.

Water, cucumber, and watermelon

“It is important to maintain adequate hydration throughout the course of the day as well,” says Dr. Gerhardstein. A 2020 study on 256 adult women who were 45 and younger found that drinking more water each day decreased both the severity and frequency of their migraines. “Dehydration related to migraines can be overlooked as a trigger and can make headaches worse,” adds Farrell. If you struggle to drink enough water, you can eat hydrating fruits and vegetables like cucumber and watermelon to help support fluid balance and retention, she says.

“Avoiding or limiting certain foods may be important for a subset of people with migraines, but there is inconsistent scientific evidence that certain foods are migraine triggers,” says Dr. Gerhardstein. With that said, “the most commonly cited triggering foods include alcohol and chocolate,” he adds. “Other possible triggers include cheese, yogurt, meats containing sulfites (like salami, ham, sausage, and bacon), soy products, certain vegetables (like tomatoes and onions), as well as foods containing aspartame sweetener, MSG, or caffeine.”

Again, it’s important to note that there is a lack of consistency among research on all of these potential triggers. “So, this means that there is no particular food that should be avoided for all migraine sufferers,” says Dr. Gerhardstein. “In fact, avoiding certain foods for fear of migraine attacks may actually cause more health concerns, stress, or social anxiety.”

As Dr. Gerhardstein mentioned, caffeine is often cited as a migraine trigger ingredient by his patients. However, it’s worth mentioning that the stimulant is an active ingredient in multiple over-the-counter headache medications, including Excedrin. Also, some research has found caffeine to effectively relieve acute headache pain, but notes that further investigation into the link between the two is warranted to fully understand caffeine’s potential impact. Therefore, consult your physician if you believe caffeine may help or hinder your migraine symptoms.

A generally accepted migraine diet would simply be a healthy, balanced diet that prioritizes whole, fresh foods, says Dr. Gerhardstein. “More studies are needed to discern if there is indeed a scientific basis for specific food triggers in migraines,” he concludes.