diet for migraine

The idea of specific diets for migraine may help ease their chronic symptoms.

Migraine is a common problem among the youth today. Migraine headaches are unbearable compared to normal headaches. However, unbearable headaches can occur not only in migraine but also in diseases like tumors, meningitis, etc. Migraine pain can cause a lot of discomfort. Along with medical treatment, this severe headache can also be reduced by the consumption of foods.

Here are some specific diets to consider that trigger migraine, while others have been shown to be beneficial that can help prevent them. Although food for migraine will not make your migraine go away permanently, it will certainly help in dealing with the pain and keeping it less effective.

Migraine is a neurological condition that can be traced to genes or other factors such as stress and hormones.

Researches show that food and diet play a role in migraine. However, different diets affect migraine sufferers in different ways. It is not necessary that if one patient gets more headaches from any diet, then the other may also have this complaint from that diet.

Cause of migraine

The exact cause of migraine is not known, although it is believed to be caused by short-term changes in chemicals, nerves, and blood cells in the brain.

About half of those who experience migraine also have a close relative with it, so genes can be thought to be the cause.

Migraine attacks in some individuals are related to specific factors, including the following:

onset of menstruation
mental stress
certain food or drinking water

What can trigger a migraine attack?

Several migraine triggers have been suggested, including hormonal, certain medications, poor sleep quality, emotional, physical, dietary, environmental, and pharmacological factors.

These motivators are very specific, but keeping a diary can be helpful so that you can identify any recurring motivators. Sometimes it’s even hard to tell whether a cause is really causative or whether you’re just experiencing the early symptoms of a migraine attack.

Diets for migraine: foods are good for migraine headaches

The excruciating pain you experience during a migraine is really nerve-wracking. Severe headache and may last longer than predictions. There is no one specific cure for migraine, but certain lifestyle habits and a healthy diet can help prevent migraine attacks.

Certain foods are good sources of minerals, vitamins, and fatty acids that may offer migraine relief. Here is a list list of what to eat and what to avoid in your diet:

Omega-3 fatty acids-rich foods

Consuming foods containing omega-3 fatty acids is beneficial to avoid migraine. Fatty fish is an excellent source of omega-3 fatty acids. It provides great relief in swelling and pain in the head. In addition to reducing inflammation, fish oil is helpful in reducing blood clotting, blood pressure, and other symptoms of a migraine attack. Foods rich in omega-3 fatty acids include.

  • Mackerel (5,134 mg per 3.5 ounces (100 grams))
  • Salmon (2,260 mg in 3.5 ounces (100 grams)
  • Herring (2,366 mg per 3.5 ounces (100 grams)
  • Anchovies (951 mg per can (2 ounces, or 45 grams))
  • Oysters (370 mg in 6 raw)
  • Sardines (2,205 mg per cup (149 grams)
  • Cod liver oil (2,682 mg per tablespoon)
  • Caviar (1,086 mg per tablespoon (14.3 grams)
  • Flax seeds (2,350 mg per tablespoon (10.3 grams)
  • Chia seeds (5,060 mg per ounce (28 grams)
  • Walnuts (2,570 mg per ounce (28 grams 14 walnuts halve )
  • Soybeans (670 mg in a 1/2 cup (47 grams) )

Magnesium-rich foods

If the pain of migraine hurts, then eat foods rich in magnesium. In which magnesium is found in high quantity, they help in increasing blood circulation in our body. Research on women indicates that foods rich in magnesium may relieve migraines. Foods rich in magnesium include: like-

Dark leafy greens, beans, nuts, whole grains, avocados, tuna, and bread made from these release pain-relieving hormones, which provide great relief from migraine pain.

Apart from these, magnesium-rich foods

  • Pumpkin seed – kernels: Serving Size 1 oz, 168 mg
  • Almonds, dry roasted: Serving Size 1 oz, 80 mg
  • Spinach, boiled: Serving Size ½ cup, 78 mg
  • Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg
  • Bread, whole-wheat: Serving Size 2 slices, 46 mg
  • Avocado, cubed: Serving Size 1 cup, 44 mg
  • Yogurt, plain, low fat: Serving Size 8 oz, 42 mg
  • Banana: Serving Size 1 medium, 32 mg
  • Milk: Serving Size 1 cup, 24–27 mg
  • Rice, white, cooked: Serving Size ½ cup, 10 mg
  • Apple: Serving Size 1 medium, 9 mg

Ketogenic foods

These foods are also known by names like the ketogenic diet, low carb diet, fat diet. This includes high-fat, normal-protein, and low-carbohydrate diets.

Normally, when a high carbohydrate meal is eaten, the body produces glucose and insulin. The body uses glucose as the primary energy, therefore storing the fat present in the food, whereas in the keto diet, energy is produced from fat by reducing the intake of carbohydrates. This process is called ketosis.

Research from a reliable source suggests that certain keto-friendly foods may help reduce migraine attacks. These include foods that are low in carbohydrates and high in fat. Although other ketogenic foods can trigger migraine attacks.

Keto-friendly foods to reduce migraine attacks include seafood, non-starchy vegetables, and eggs.

Do not start any type of diet without first talking to a doctor or registered dietitian.

Drink a plenty of water

Water is an important element for overall health and the smooth functioning of body parts. Due to dehydration, when water is lost from our body, in this condition also headache and migraine occur. Migraine pain can be controlled by drinking the proper amount of water.


Migraine is a neurological problem. In this, there is a constant pricking pain in the head, which lasts from a few hours to three days. Along with headaches, there are problems like gastric, vomiting. Also, there is a problem with light and loud sounds.

If you have migraines or think they’re affecting your mental health, share them with your doctor so you can work on a more personalized treatment plan.

Food and diet in general play a role in migraine. Making changes to your diet can help reduce the frequency of migraines.

Fortunately, practicing yoga for migraine is also beneficial.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional