Foods and Drinks That May Help Manage Migraine

Magnesium, omega-3 fatty acids, and keto-friendly foods may all help relieve or prevent migraine attacks. Consider adding foods like dark leafy greens, avocado, and fish to your diet.
Nearly everyone has a headache from time to time. But for people with migraine, the pain can be much more severe and occur with other symptoms.
Recent research suggests that food and diet may play a part in managing migraine. Making changes to your diet may help prevent migraine attacks or reduce their frequency.

Keep reading for more on how this works and which foods to eat or avoid.
What foods and drinks are good for migraine?
Certain foods contain high amounts of minerals, vitamins, and fatty acids that may help prevent migraine attacks. Some drinks may also ease symptoms or prevent migraine triggers.

Magnesium-rich foods
Research from 2021 discovered a link between migraine frequency and U.S. adults ages 20 to 50 years who weren’t getting enough magnesium in their diet. Other research from 2021 involving mostly white females suggests that magnesium may offer migraine relief.
Foods rich in magnesium include:
• dark leafy greens
• avocado
• tuna
• bananas

Dark chocolate is also rich in magnesium, but there’s some debate over whether other components in it may trigger migraine attacks. According to a 2020 review, there’s not enough evidence to suggest that it does, but everyone’s experience is different.
Omega-3 fatty acids
Research indicates that increasing omega-3 fatty acids may help people with migraine. Foods rich in omega-3 fatty acids include:
• fish such as mackerel and salmon
• seeds
• legumes

Fiber-rich foods
A 2022 study found that an increase in dietary fiber correlated with a decrease in frequency of severe headaches or migraine attacks.
The study authors stressed the need for more research before making universal dietary recommendations, but the potential role of dietary fiber is noteworthy.
High fiber foods include:
• whole grains
• fruits
• vegetables
• potatoes
• beans

Water
Staying hydrated may help prevent migraine and reduce symptoms, as dehydration can be a migraine trigger.
Certain teas may also have additional benefits, such as reducing nausea or headache symptoms.
Whole foods
Avoiding processed foods in favor of whole, unprocessed foods is generally good advice for everyone. Whole, unprocessed foods include fruits, vegetables, grains, legumes, and nuts and seeds.

What foods can trigger migraine?
Food and the chemicals in it may trigger migraine attacks. Right now, there’s no definite list of foods or beverages that do or don’t cause a migraine attack. Migraine triggers and food sensitivities may differ for people.

However, many people anecdotally claim that certain foods and drinks trigger their migraine attacks. Some foods and drinks noted in research include:
• nitrate-rich foods, such as cured meats and hot dogs
• monosodium glutamate (MSG), an additive often found in processed foods
• artificial sweeteners, especially aspartame and sucralose
• tyramine, a chemical found in fermented foods, aged cheeses, and some kinds of fresh-baked bread
• phenylethylamine, an amino acid found in chocolate, nuts, citrus fruits, soy foods, and vinegar
• dairy products and ice cream
• caffeine-containing beverages like coffee
• certain vegetables, including tomatoes and onions
• gluten, a protein found in wheat