A Guide to the Best and Worst Foods for Migraines*

Any number of things can trigger a migraine. Whether you’re traveling for work or stuck at home with the kids, sudden pain or a dull ache in your head can completely ruin your day. Perhaps these symptoms arose from something you ate — or didn’t eat. A closer look at your diet, and a few food swaps, could change your life for the better.

Make yourself some food to help migraine headaches and avoid the ones that can make your symptoms worse. Use this guide to fill your plate and experience some relief.

The Best Foods for Migraines

Whether you want to treat or prevent a migraine, there are plenty of foods that can prevent and alleviate the pain. Reap the benefits by incorporating the following foods into your diet. They’re delicious and nutritious!

1. Vegetables

Bright veggies contain plenty of vitamins, minerals, and antioxidants, which can boost energy levels and prevent migraines. Most, including cucumbers, peppers, and leafy greens, also have a high water content, so they provide hydration when your brain and body need it.

2. Whole Grains

Heavily processed foods like white rice and bread can cause spikes in blood sugar levels and subsequent headaches. That’s why it’s important to choose whole grains like brown rice and wheat bread instead. Quinoa, barley, and amaranth are helpful foods for migraines, too!

3. Fish

A recent study shows that fatty fish and krill oils have the potential to decrease the frequency and intensity of headaches. Fill up on cold-water fish like salmon, mackerel, tuna, herring, and sardines to get a boost of omega-3s and ward off migraines.

The Worst Foods for Migraines

Some foods can actually make your migraines worse, regardless of whether they’re considered healthy or unhealthy. Here are just a few to look out for and avoid, especially if you’re already prone to headaches and migraines.

1. Aged Cheese

Want to avoid bad foods for migraines? Stay away from aged cheeses. This food contains tyramine, a compound that can alter neurotransmitter levels in your brain and cause migraines. The older the cheese, the more tyramine it contains, so you might want to put down that year-old gruyere.

2. Chocolate

If you get headaches whenever your blood sugar dips, eating chocolate might actually prevent a migraine. However, in most cases, it’s best to avoid chocolate because it contains tyramine and nitrates, both of which can provoke headaches.

3. Red Wine

Alcohol of any kind can give you a headache if you drink too much, but red wine might be extra potent. Red varietals contain flavenoids, which may trigger headaches in some people. Therefore, it’s best to pour yourself a glass of white wine and enjoy it in moderation.

Knowing When to Get Help

Ultimately, it’s best to talk to your doctor and find an alternative treatment method. Perhaps they can recommend wearable technologies to provide preventive therapy, which has proven effective for many patients, or medication for acute migraine relief.

They may also advise you to take supplements to ensure your migraines don’t stem from your diet. Sometimes, all you’re missing is some magnesium or B2. Other times, your symptoms might indicate a more serious underlying condition. Regardless, it’s important to speak with your doctor to determine a diagnosis and discuss personalized treatment options.

Don’t Let Migraines Define You

Depending on where and why you get migraines, changing your diet may or may not provide significant relief. However, if you try eating and avoiding certain foods and don’t experience results, your symptoms might not involve a correlation between diet and migraine. Trial and error can show the way to a more safisfying and migraine-free life.