4 Foods to Eat (and Avoid) With Migraines

If you have migraines, you probably know that certain foods and actions trigger them. Identifying your migraine triggers is just one step toward managing and minimizing your migraine headaches. Modifying your diet can make a difference in the number of migraines you experience. 

Having migraines means dealing with the symptoms that come with them. Fatigue, nausea, and sensory overload can all ruin your day and up to 72 consecutive hours. At Salem Wellness Clinic in Salem, Oregon, Laika Rodriguez, ND, and our team are dedicated to helping you manage migraines with naturopathic and non-pharmaceutical care. 

In this article, we’ll review foods to include in your diet and a few to avoid if you want fewer migraines. Here are our four top suggestions:

1. Leafy greens

Leafy greens, such as kale, spinach, mustard greens, and collard greens, are rich in nutrients like magnesium that keep migraines at bay. Magnesium is effective for warding off migraines with aura, which include pre-migraine symptoms like vision disturbances and tinnitus (ear ringing). 

It’s easy to blend these ingredients into a salad for your daily lunch. Consider making a magnesium-rich and leafy salad instead of packing a sandwich in your lunchbox — bread and other yeasty baked goods are known migraine triggers. 

2. A little dark chocolate

Chocolate is a food fixation and guilty pleasure in many people’s pantries. Perhaps our best news is that a small amount of dark chocolate may help prevent migraines because cocoa lowers blood pressure. Research indicates that there may be a link between hypertension and migraines. 

Since chocolate can also be a migraine trigger for some people, it’s important to limit your intake to get the benefits without the possible drawbacks. 

3. Fatty fish

Include fatty fish in your diet if you get migraines. Since fatty fish are rich in omega-3 fatty acids, they can reduce the severity and frequency of your migraines. You can eat:

• Salmon
• Mackerel
• Anchovy
• Herring
• Sardines
• Tuna

However, smoked fish is full of tyramine. Tyramine is a common migraine trigger, and it is also found in aged cheeses and certain wines. Opt for other fish preparation methods like poaching, grilling, or braising. 

4. Avocados 

Avocado is a healthy source of fat and a versatile ingredient in meals. Like leafy greens, avocados benefit people with migraines because they’re high in magnesium. However, overripe avocados can be high in tyramine, so you should limit or avoid them. 

There are some foods to avoid. Nut butters and cultured dairy products like yogurt can trigger migraines for some people.

Need help with your migraines?

If you get migraines, naturopathic care can manage them without pharmaceutical medications or other medical interventions. Call Salem Wellness Clinic or schedule an appointment online for migraine care today.