Foods That Can Help Prevent Migraine

Migraine, which is usually on one side of the head, is a powerful headache that is accompanied by symptoms such as vomiting, nausea, and sensitivity to sound and light. Some of the common migraine triggers are foods, stress, caffeine, changes in weather, skipping meals, having a period, changes of sleep, and feeling very tired.

Severe migraines may need medical attention, but there are certain foods that may help us when it comes to dealing with migraine pain.

As nutritionist Joy Bauer says:

“Food is never going to be the cure-all, but there are compounds in foods — antioxidants and anti-inflammatory and vitamins and minerals — that really do have potent effects.”

Here is a list of foods that may help us in preventing or reducing the intensity of migraine pain.


Erin Palinski, RD, a registered dietician in private practice in New Jersey explained that:

“Spinach has been shown to help decrease blood pressure, prevent hangovers and may help to alleviate headaches.”

Make your own headache -preventing salad by tossing together 2 cups of spinach leaves, ½ cup chopped dried apricots, 2 Tbsp chopped walnuts or almonds, 3/4 cups cubed watermelon, and drizzle with raspberry vinaigrette.

Fatty Fish

Fatty fish like salmon is rich in omega-3 fatty acids that can greatly reduce pain and inflammation. Additionally, it can also lower blood pressure, improve the health of our arteries, and helps lower other symptoms of migraine attacks such as mood changes, nausea, constipation, and others.

Aside from this, salmon is also loaded with B vitamins which some studies found to be beneficial in managing frequent migraines attacks. Two to three servings of salmon are recommended per week for our body to be able to receive its full benefits.

Sesame Seeds

Sesame seeds are significantly rich in magnesium and vitamin E that helps prevent migraines during periods, stabilize estrogen levels and improve circulation.


Kale, a nutrient-rich food, is a migraine superfood due to its richness in fiber, magnesium, and omega-3. Simply add kale into your smoothie, salad, sauce or soup.


Nuts have significant amounts of magnesium, which aids in the blood circulation in our body thereby providing relief from symptoms of migraines. Some other foods rich in magnesium are bananas, dried apricots, avocados, almonds, seeds, cashews, and legumes.


Enough amounts of water are needed by our body to function well. Inadequate water intake leads to dehydration which contributes to headaches and migraines. Eight glasses of water are recommended daily but for those active individuals or recovering from migraine attacks, more water is needed.


An adequate amount of calcium is needed by our brain to function properly. Lack of calcium may lead to migraine.

Stella Metsovas, BS, CN, a nutritionist in private practice in Laguna Beach, California, says:

“The brain depends on calcium to function efficiently. Make sure you are consuming calcium-rich foods, like fat-free plain Greek yogurt, which is a great source of calcium, with no added sugars and beneficial probiotics for your gut.”