What foods can help prevent migraines?
Eating a healthful diet can help prevent migraines. A healthful diet should consist of fresh foods, including fruits, vegetables, whole grains, and lean proteins.
Fresh foods are less likely to have added food preservatives, such as monosodium glutamate (MSG). Preservatives can trigger migraines in some people, so avoiding foods that contain them can help.
The Association of Migraine Disorders have created a list of “migraine safe foods” to guide a person’s food choices. These foods generally do not contain preservatives, yeasts, flavorings, and other substances that are potential migraine triggers, such as nitrites and phenylalanine.
Below, we look at which foods to eat and avoid within a range of food groups:
Bread, grains, and cereals
Foods to eat:
- most cereals, except for those containing nuts, dried fruits, or aspartame
- plain or sesame seed bagels
- quick bread, such as pumpernickel or zucchini bread
- most plain pretzels and potato chips
- unflavored crackers, such as saltines or Club crackers
- white, wheat, rye, or pumpernickel bread from a store
Foods to avoid:
- flavored crackers, such as cheddar cheese crackers
- fresh bread that is homemade or from a grocer’s bakery
- pizza, as it is also a fresh bread
- highly flavored or seasoned chips
- soft pretzels
Meats, nuts, and seeds
Foods to eat:
- fresh beef, chicken, fish, lamb, pork, turkey, or veal
- poppy seeds
- pumpkin seeds
- sesame seeds
- sunflower seeds without natural flavors
Foods to avoid:
- beef and chicken livers
- breaded meats
- marinated meats
- flavored popcorn
- nut butters
Salad dressings and sauces
Foods to eat:
- homemade dips that use fresh ingredients without artificial flavorings
- homemade ranch dressings
- oil and distilled white vinegar salad dressings
Foods to avoid:
- bottled salad dressings
- pre-packaged dips, such as salsa, alfredo sauce, or mustard dips
Many bottled salad dressings and pre-packaged dips contain additives and preservatives that can trigger migraines. Additives to avoid include MSG, nitrites, and aspartame.
Aged cheese and red wine vinegar may also contribute to migraines, so it is best to limit their consumption.
Vegetables and fruits
Foods to eat:
- fresh fruits
- fresh vegetables
- preservative-free bagged lettuce
Examples of vegetables to eat include peppers, zucchini, fresh potatoes, carrots, and cauliflower.
Foods to avoid:
- boxed instant mashed potatoes
- dried fruits containing sulfite preservatives
- citrus fruits
- lima beans
- navy beans
- onions
- sauerkraut
Some fruits may also contain pollens or other compounds, and these can cause a histamine release that could trigger a migraine. Examples include bananas, oranges, grapefruits, raspberries, and plums.
Other prevention tips
Eating several small meals throughout the day can also help maintain steady blood sugar levels and prevent hunger, which can trigger migraines in some people.
A nutritious approach to the diet can help a person maintain a healthy weight too. According to the American Migraine Foundation, being overweight can make migraines more likely or worsen their symptoms.
What foods can trigger migraines?
The foods that trigger migraines will vary from person to person, and some individuals may not have any food-related migraine triggers.
However, some foods that commonly trigger migraines include:
- aged cheeses
- alcohol, particularly beer and red wine
- chocolate
- cured meats
- food preservatives, such as nitrates, nitrites, MSG, and artificial sweeteners
- smoked fish
- yeast extract
Not eating anything at all can also lead to an increased incidence of migraines. For some people, prolonged hunger and not eating enough are known headache triggers. This may be due to a link between low blood sugar levels and worsening migraine headaches.
Tips to identify trigger foods
Some doctors may recommend that people with migraines keep a food journal to track what they eat and any headache symptoms that they experience.
It is worth noting that some people may have an immediate reaction to a food, while others may not react until 24 hours after eating it.
The next step is to try removing one potential trigger food from the diet to see if migraines still occur. For example, a person may decide to avoid all products that contain red wine for a week, including red wine vinegar and the wine itself.
This approach can ensure that people do not remove foods from their diet unnecessarily.
Additional migraine triggers
Doctors have identified five main trigger categories for migraines, one of which is different food types. The other four categories are:
- Changes in the environment. Changes in atmospheric pressure, the season, and even storms may trigger migraines.
- Hormones. Changes in hormone levels that occur due to the menstrual cycle can trigger migraines, as can some hormonal changes during pregnancy.
- Sensory stimulation. Bright lights, certain smells, smoke, and excessive and repetitive noises can all trigger migraines in some people.
- Stress. Stress, intensive exercise, illness, or unusual sleep habits may trigger migraines.
Sometimes, a combination of migraine triggers can lead to a migraine headache. For example, a person could be very stressed, miss a meal, and reduce their hours of sleep.
