Food for Thought: Here’s Your Nutrition Guide for Migraines 

With migraines, even a whisper feels like being stuck in a noisy traffic jam, and a bright sunny morning is ditched for the comfort of complete darkness. These throbbing headaches can ruin anybody’s quality of life. But there’s hope, as research says, that a migraine diet plan may help reduce the frequency and severity of these headaches. While some pieces of evidence are scientific, others remain anecdotal. Magnesium-rich foods; vitamins B2, B3, and B12; good fats, low sugars, and staying hydrated can help. 

These recurrent, excruciating headaches that last for days affect millions worldwide. The global incidence of migraines shot to more than 1 billion by 2021; many big names like Serena Williams, Lady Gaga, and Percy Harvin are known to suffer from them. The migraine diet has been a topic of research for a while. Studies often have mixed ideas about the nutrition guide for migraines — what triggers, cures, and prevents them and so on. With that as our central thought, stay tuned to know the ins and outs of foods for migraines

A scientific review qualitatively summarised all present ideas, studies, and experiments done on the role of diet patterns, diet triggers, and diet interventions for migraines.  While there are definite foods that cause migraines, trigger foods for migraines and migraine-safe diets differ between individuals. What you eat, how you eat, and how you manage your eating schedules matter. 

Some strategies that worked to prevent migraines were elimination, ketogenic, and comprehensive diets. Needless to say, there is no thumb rule apart from having a healthy diet, routine lifestyle (with exercise), and reduced smoking/drinking that helps keep migraines in check.

Let’s begin by discussing the top nutrients that can be grouped under migraine-friendly foods:

Though the number of studies is limited, some suggest that magnesium blocks certain neurogenic brain receptors that trigger migraines. Foods such as leafy greens (spinach), nuts (almonds, cashews), legumes (kidney beans, black beans), chia seeds, pumpkin seeds, etc. are rich in magnesium.

Foods like yoghurt, salmon, chicken, etc. that are rich in vitamin B2 (riboflavin), boost the ‘powerhouse of the cell’, the mitochondria, to function better,  reduce free-radical stress in the body, and step up the antioxidant activities to relieve migraines. 

Migraines are essentially triggered by blood and energy deficiency in the brain. Niacin and other coenzymes, such as CoQ10 and L-carnitine, in foods like eggs, cheese, salmon, tuna, chicken breast, bananas, avocadoes, etc., contribute to this mitochondrial energy production, reducing migraines.

B12 is a vital antioxidant that removes free radicals to reduce oxidative stress in the body, which precipitates headaches. Find it in spinach, beetroot, mushrooms, potatoes, chicken, eggs, and more.

Regular 10 minutes of sun exposure, yoghurt, eggs, and meat broths are good sources of vitamin D.

These good fats may reduce both the frequency and intensity of migraine attacks. Oily fish, walnuts, soybeans, flaxseeds, and chia seeds are common sources of omega-3.

A drop in oestrogen levels in women also leads to migraine episodes. Consuming soy and other legumes, chocolate, and flax seeds may help boost oestrogen levels.

While some studies relate certain food constituents as triggers for migraines, others cite anecdotal correlations between certain foods and migraines. Research also says that at times, food itself does not initiate a migraine attack — rather, a prolonged episode of hunger, irregular meals, and low blood sugar levels initiate the headache. 

A few common foods to avoid during migraines include caffeine, nitrate-containing cured processed meats (hot dogs), monosodium glutamate (MSG) as additives, artificial sweeteners, gluten like in wheat, alcoholic beverages, strong smelling foods like onions, and more. 

Setting your migraine diet plan with the help of your physician, therapist, and dietician can work wonders. In fact, the best way to prevent migraines is to stick to a healthy lifestyle. Make sure to ‘not go hungry’, avoid high sugars on an empty stomach — eat proteins instead, keep yourself hydrated (dehydration causes headaches), try not to skip meals, eat a balanced diet according to your body's needs, exercise daily, and get a good night's sleep. 

There are ambiguous scientific results and anecdotal evidence for caffeine as a trigger for migraines. It's best to understand what works for your migraine attacks.

A dehydrated body with low water levels and energy supply affects the blood flow and functioning of the brain, causing migraines. Hydration is the key.

Yes, often food allergies and migraines are linked.  For example, sensitivity to gluten, lactose, caffeine, or cocoa may cause migraine attacks.

Comprehensive, ketogenic, and elimination diets were among the most effective diets for controlling migraines. However, you must consult your physician and dietician to know what suits your body the best.

Yes. Eggs are rich in niacin, antioxidants (CoQ10), vitamin B12, and vitamin D — all of which are vital nutrients in the migraine diet plan.

There are ambiguous reports about milk as a food for migraines. Lactose may trigger attacks for those sensitive to it; otherwise, it is a good source of vitamin D. 

Exercises that build your cardo-respiratory endurance help. This means brisk walks, short runs, cycling, and swimming can help reduce migraine attacks.