The 7 Best Foods for Managing Migraines, According to Dietitians

Migraines are downright debilitating. If you have migraine—a neurological disease—you’re far from alone. About 1 in 6 Americans report experiencing migraine over a three-month period.

There are many triggers for migraine, including stress, hormones, sleep, the weather and your diet. In this article, we’re focusing on what you eat, as some specific foods may either trigger or help alleviate migraine symptoms. Read on to learn more about how migraine is connected to your diet, plus the best foods to eat if you have migraine.

What Is Migraine?

Migraine is far more than experiencing a “bad headache.” It’s considered a disease that comes with a cluster of symptoms:

• Head pain that is moderate to severe and located on one or both sides of your head, around your eyes or behind your cheeks.
• Other symptoms include nausea, vomiting and sensitivity to light, noise and smell.
• You may also have migraine with aura—flashes of light or bright spots that often precede head pain.           

Migraine attacks can last for hours or even days, and their severity can cause you to miss school, work or social functions. A variety of environmental factors can trigger migraine, some of which are outside of your control (the weather) but some of which you do have influence over (like your diet).

“Certain foods contain nutrients and compounds that impact pain receptors, blood vessel function, inflammation and more, which can all play a role in migraine onset and severity,” explains Melissa Mitri, RD, owner of Melissa Mitri Nutrition. If you have migraine, it’s important to look at your diet to see if you can detect patterns in terms of foods that trigger an attack. On the other hand, there are also foods that may help you avoid symptoms, decreasing the chance one can emerge to ruin your day.

Best Foods to Focus On for Migraines

1. Oats

Grab a spoon: “Oats are an excellent source of riboflavin, which has been shown to have promising results in preventing migraines in adults,” says Shelley Balls, RDN, a registered dietitian nutritionist for Consumer Health Digest. Riboflavin is also known as vitamin B2, and to get more of it, Balls recommends pairing oats with milk or yogurt, which also supply the nutrient. In addition, she says, “Oats are also a great source of dietary fiber, which can help stabilize blood glucose levels and decrease inflammation.” Want to include more oats in your diet? Check out our collection of Healthy Oat Recipes.

2. Dark Leafy Greens

Incorporating more greens like kale, spinach and collard greens into your diet may help prevent migraines, since these dark leafies supply folate. “Folate is an essential B vitamin that can lower an amino acid called homocysteine. This is important because high levels of homocysteine are associated with migraines,” says Mitri. Research suggests that adequate folate intake may be linked to a lower risk of severe headache or migraine. To get more greens in your life, explore our 19 Leafy Green-Packed Recipes That Aren't Salad.

3. Fatty Fish

“Fatty fish like salmon, mackerel and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties,” says Trista Best, M.P.H., RD, a registered dietitian with Balance One Supplements. Indeed, omega-3 consumption is associated with lower odds of severe headache or migraine, according to one review. Eating more foods rich in these fatty acids may help lower inflammation in the brain and blood vessels, says Best.

4. Berries

Berries are loaded with antioxidants that can help protect your body from oxidative stress. When it comes to migraine, that’s important, as oxidative stress may be related to migraine attacks. “Try incorporating berries into your eating pattern three times per week. Good options include raspberries, blueberries, strawberries, blackberries and huckleberries,” recommends Balls. Start with one of these 26 Blueberry Recipes You'll Want to Make Forever.

5. Turmeric

“Turmeric is a yellow-colored spice historically used for various types of pain and inflammation,” Mitri explains. “Recent research shows promising results for using curcumin, the active compound in turmeric, to manage migraines,” she says. More research is needed, but it’s easy to add turmeric powder to various dishes, such as soups and stews or a golden milk latte. You can also blend fresh turmeric into a smoothie. 

6. Pumpkin Seeds

Pumpkin seeds are packed with brain-healthy fats and other nutrients like zinc and magnesium to help keep migraines at bay. “Magnesium is one nutrient in particular associated with migraine headaches. A magnesium deficiency may lead to an onset of migraines,” Mitri says. Consuming 1 ounce of shelled pumpkin seeds provides an excellent source of the mineral. For a satisfying snack, try our Salt & Vinegar Pumpkin Seeds.

7. Walnuts

Walnuts are a true brain food, and adding more to your diet may help with migraines. “Walnuts and other nuts and seeds contain magnesium, omega-3s and vitamin E, which can help fight inflammation,” explains Balls. “Nuts and seeds are also an excellent source of lean protein and dietary fiber, which can aid in managing blood sugar levels and migraine prevention,” she says.

The Bottom Line

Making healthy food choices is an essential tool in managing and preventing migraines. Incorporating these nutrient-dense foods and avoiding environmental triggers can help reduce the frequency and severity of migraines. If you have any questions or concerns regarding the relationship between your diet and migraines, speak with your health care provider or a registered dietitian.