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June marks Migraine and Headache Awareness Month, prompting us to explore dietary connections to head pain. Experts emphasize a personalized approach to migraine relief. Dr. Nicholas Church notes, “Migraines are highly individualized. What benefits one person might not aid another, and a trigger for someone could be therapeutic for someone else.” Discovering the right foods for migraine management can be a journey of self-discovery.
A comprehensive strategy is crucial; hydration, physical activity, sufficient sleep, and stress management all influence migraines and headaches. Dr. Church advises patients to maintain a “headache diary” to monitor these factors, including consumed and avoided foods, to identify patterns.
While dietary adjustments may not entirely eliminate headaches or migraines, they can contribute to easing symptoms. Here are foods that experts suggest incorporating into your diet.
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Foods for Migraine Relief: Expert Recommendations
1. Omega-3 Fatty Acids: Flaxseed and Salmon
“I suggest consuming fish abundant in omega-3s, like salmon, mackerel, and sardines,” says Dr. Church. “These seafood options boast anti-inflammatory fats (EPA and DHA), which can diminish inflammation throughout the body, including the vascular system and brain.”
Referencing a 2021 randomized controlled study, Dr. Church explains that given the inflammatory and vascular involvement in migraines, consistent consumption of omega-3 fatty acids could reduce their frequency or intensity. He adds, “The study echoes prior findings that omega-3s aid in regulating prostaglandins, which are involved in headache inflammation.” Prostaglandins are hormone-like substances affecting bodily functions like inflammation, discomfort, and menstrual cramps.
Fatty fish also harbor vitamin D, coenzyme Q10, and B vitamins like riboflavin, all vital for healthy brain metabolism.
Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, points to a 2024 meta-analysis indicating that omega-3 fatty acids can alleviate the frequency, duration, and intensity of migraines. She notes that plant-based alternatives encompass chia seeds, walnuts, flaxseed, and algae oil.
Example foods: salmon, mackerel, sardines, chia seeds, walnuts, flaxseed, and algae oil
2. Magnesium: Kale and Pumpkin Seeds
Daniel Redwood, director of Human Nutrition and Functional Medicine at the University of Western States, states, “The recognition of magnesium’s potential significance in migraine expanded with the discovery (Ramadan, 1989) that individuals with migraines exhibit reduced levels of this mineral in their red blood cells, serum, and brain tissue.”
Dr. Paul Daidone, medical director at True Self Recovery, concurs, asserting that magnesium-rich foods, such as pumpkin seeds, spinach, and avocado, may lessen the severity and occurrence of migraines. He refers to a 2022 study investigating the possible link between magnesium deficiency and migraine, highlighting how magnesium deficiency is implicated in migraine attacks via mechanisms like cortical spreading depression, oxidative stress, neurotransmitter imbalance, and electrolyte imbalance.
“While compelling clinical evidence of acute dietary magnesium deficiency directly triggering migraines remains scant, scientists are exploring the contribution of intra- and extracellular magnesium levels to migraine pathogenesis,” Dr. Daidone explains.
Dr. Schonze Del Pozo, a board-certified internal medicine physician and medical director at East Sacramento Concierge, observes that numerous patients she treats for headaches and migraines are magnesium-deficient. She references a 2012 study in the Journal of Neural Transmission, “Why all migraine patients should be treated with magnesium.” Consequently, she advocates for a magnesium-rich diet featuring dark leafy greens like spinach, kale, broccoli, and Swiss chard.
Example foods: pumpkin seeds, spinach, avocado, kale, broccoli, and Swiss chard
3. Ginger: A Natural Remedy
“Many rely on ginger to alleviate migraines,” says Dr. Maria Knöbel, a general practitioner and medical director of Medical Cert UK. “Research demonstrates that ginger diminishes nausea and can reduce inflammation contributing to migraine pain. Whether consumed as ginger tea or in supplement form, ginger has assisted my patients.” She cites a 2014 study indicating that ginger powder was as effective as the drug sumatriptan in treating acute migraine episodes, but with fewer side effects.
Ginger tea could be especially beneficial, as Dr. Knöbel notes, “It’s crucial to consume ample water, alongside ginger. Adequate hydration may prevent your migraine from worsening.”
Dr. Church also advocates for ginger thanks to its natural anti-inflammatory compounds like gingerol. “I’ve seen patients gain relief from migraines or migraine-related nausea by using ginger tea, powder, or chews,” he says.
A 2019 study also revealed that 400mg of ginger extract, in combination with 100mg of the non-steroidal anti-inflammatory drug ketoprofen, may aid in treating migraine attacks.
4. Nuts and Seeds: Walnuts and Sunflower Seeds
“Nuts and seeds, including almonds, pumpkin seeds, sunflower seeds, and walnuts, are another group I recommend,” states Dr. Church. “Similar to leafy greens, these are abundant in magnesium, and some also supply vitamin E, which has proven beneficial for menstrual migraines and migraines with aura.” A 2015 study supports this.
Example foods: almonds, pumpkin seeds, sunflower seeds, and walnuts
5. Cinnamon: Antioxidant Power for Headache Relief
“Cinnamon contains a high concentration of antioxidants that may also decrease headache frequency,” says Campbell. “Incorporate it into your morning oatmeal or tea, or bake it into muffins and bread.” She cites a 2020 randomized, double-masked, placebo-controlled study, stating, “Studies suggest that cinnamon supplementation may lessen inflammation, thereby reducing migraine frequency, severity, and duration.”
6. Vitamin B2: Eggs and Lean Meats
“A widely recognized [1998] randomized controlled trial revealed that 400 mg of riboflavin daily significantly decreased migraine frequency and severity over three months,” informs Dr. Church. While such a high dose generally comes from supplements, riboflavin-rich foods support the same metabolic processes in migraine prevention. These foods include eggs, dairy, and lean meats.
“Riboflavin is essential for mitochondrial energy production, and many researchers believe that migraines partly arise from dysfunctional energy metabolism within brain cells,” Dr. Church adds.
Redwood adds, “There is a modest but encouraging body of research on the effectiveness of certain nutritional supplements for migraines, particularly riboflavin (vitamin B2), coenzyme Q10, and magnesium. The initial research-based indication of riboflavin’s potential as a migraine treatment emerged in a 1946 article by a medical physician, published in the Canadian Medical Association Journal, reporting remarkable effectiveness from what is now considered low-dose B2 supplements.”
A 2022 systematic review and meta-analysis determined that supplementation of 400mg/day of vitamin B2 for three months affected the duration, frequency, and pain score of migraine attacks.
Example foods: Eggs, dairy, and lean meats
7. Turmeric: Curcumin’s Potential
Curcumin, the active compound in turmeric, possesses “high antioxidant power and stands out when combined with omega-3s,” according to Campbell. Consider adding it to smoothies, curries, or teas. Campbell references a 2021 randomized, double-masked, placebo-controlled trial that concluded, “Present findings suggest that n-3 fatty acids and curcumin co-supplementation may be a promising new strategy in migraine headache management.” More research is necessary.
8. Whole Grains: Oats and Quinoa
Dr. Church notes that whole grains like quinoa, brown rice, and oats may be advantageous because they “provide a consistent glucose release, preventing blood sugar drops that can trigger headaches, and are excellent sources of fiber, B vitamins, and trace minerals.” He cites a 2023 cross-sectional study of 12,710 participants, drawing data from the 1999-2004 National Health and Nutrition Examination Survey. It showed that for every 10 grams of fiber added to the diet, there was an 11% reduction in the odds of experiencing severe headaches or migraines.
“By contributing magnesium, iron, and B vitamins, whole grains encourage brain health, oxygen delivery, and a stable glucose supply, all relevant to migraine prevention,” concludes Dr. Church.
A 2023 comprehensive review also indicated that curcumin demonstrates promise for preventing and controlling migraines owing to its anti‑inflammatory, antioxidative, anti-protein aggregate, and analgesic properties. Further studies are warranted.
Example foods: quinoa, brown rice, and oats
9. Hydrating Foods: Cucumber and Watermelon
Dr. Kimberly Idoko, a developmental neurobiologist and board-certified neurologist, shares that dehydration can trigger headaches, making adequate hydration essential for effective migraine treatment.
“Water-rich foods like cucumber, watermelon, and citrus fruits also aid in maintaining hydration,” adds Dr. Church.
Foods to Avoid for Migraine Prevention
Identifying migraine triggers can be essential to headache management. Below are some frequently reported dietary triggers.
Common Dietary Migraine Triggers
- Chocolate, Cheese, and Alcohol: “In one [2007] study of over 500 migraine sufferers, 44% reported at least one food as a trigger. Among the most frequent triggers were chocolate, cheese, and alcohol,” states Dr. Adam Lowenstein, a board-certified plastic surgeon running the Migraine Surgery Specialty Center.
- Gluten: “Gluten can be a highly inflammatory food substance, particularly for those prone to sensitivities or gluten allergy,” explains Trista Best, a registered dietitian at The Candida Diet, environmental health specialist, and adjunct nutrition professor. “This inflammation can cause a host of health conditions, including migraines.”
- Caffeine: “The most compelling study I’ve encountered on the role of nutrition in headache treatment (Hering-Hanit and Gadoth, 2003) was published in Cephalalgia, the leading headache journal. For five years, doctors at an Israeli neurology clinic treated 36 children and adolescents (average age 9) with severe daily or near-daily headaches who consumed an average of 11 quarts of cola drinks weekly,” says Redwood. “After a gradual withdrawal period (as rapid withdrawal can trigger more severe headaches), 33 of these 36 young people were headache-free, a truly impressive result. Nearly all cola drinks contain significant amounts of caffeine (Chou and Bell, 2007).”
Note: Consuming 11 quarts of cola weekly is excessive, with the average person not ingesting that amount of caffeine. According to Amelia Ti, a registered dietitian and diabetes educator in New York City, also part of FASTNET’s medical review board, moderate caffeine intake is generally acceptable.
However, Dr. Church cautions regarding caffeine, “Strategic caffeine use can enhance pain reliever absorption and constrict dilated brain blood vessels, potentially alleviating migraine pain. This is why numerous over-the-counter headache remedies contain it. Studies suggest that 40–100 mg of caffeine (the amount in a small coffee cup or strong tea) may reduce migraine or tension headache pain. Chronic overuse can cause rebound headaches, so moderation is crucial.”
- Added Sugars and Highly Processed Foods: “Research has indicated that individuals adhering to a ‘Western’ diet, characterized by substantial added sugars and other highly processed foods, face a greater risk of developing migraines, whereas those maintaining a healthier diet exhibit a significantly lower risk,” Redwood states.
Mercola recommends removing triggers like processed foods containing nitrates, MSG, added sugars, or yeast, along with incorporating foods abundant in specific nutrients like magnesium and B vitamins.