Foods That Can Help Deal With Migraine

Migraine is a severe headache that can be caused by just about anything – strong odors, stress, weather changes, fluctuations in estrogen levels, certain foods and drinks and lack of sleep. It is often accompanied by nausea or light sensitivity and causes inflammatory changes in the nerve cells that cause pain.

One of our best possible defenses against this condition is paying attention to our diet. There are certain foods that can control migraines, reducing the number and intensity of headaches we get.
Joy Bauer, a nutritionist says:

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

Foods That Can Help Us Deal With Migraine Attacks

Magnesium-Rich Foods

According to research, people deficient in magnesium often get migraines. Low levels of magnesium are thought to make the brain extra sensitive to migraine triggers. Eat more of whole grains, beans, and leafy dark green vegetables. They are excellent sources of magnesium.

Carrots and Sweet Potatoes

These two possess anti-inflammatory properties and have high levels of beta-carotene. Sweet potatoes have high amounts of vitamin C, vitamin B1, vitamin B2, vitamin B6, copper, niacin, manganese, potassium, pantothenic acids, and phosphorus.


A few cups of coffee can do provide some relief from migraine pain. Caffeine works by helping shrink swollen blood vessels in the brain.

Fatty Fish

Salmon and other fatty fish including mackerel, trout, and herring, can possibly help control migraines due to their richness in omega-3 fatty acids EPA and DHA. According to a study conducted by researchers at the University of Cincinnati, EPA and DHA have anti-inflammatory properties that appeared to reduce the frequency and severity of migraines in some people over the course of six weeks of taking them.

We can aim for two to three servings a week of salmon to obtain full health benefits.


This spice has potent components that work similarly to the ones in non-steroidal anti-inflammatory drugs. It is effective against migraines as it blocks inflammatory substances called prostaglandins.


This migraine superfood contains no known triggers and is extremely rich in fiber, magnesium, and omega-3s. Simply add them into your daily diet by throwing it into soup, salad, sauce or smoothie.

Collard Greens

Collard greens are a neutral food that is loaded with magnesium and other anti-inflammatory nutrients. This magnesium-rich superfood is one of the best foods that can help people suffering from migraines.


Drinks lots of water to avoid dehydration which is one of the most common triggers for people with migraines. Start with eight 8-ounce glasses a day minimum.