12 Best & Easily Available Foods to Eat When You Have Migraine

Although, I don’t want anybody to come and search for migraine problems. Because I wish everyone a healthier life. But, I can understand that you have visited my site, so there must be someone who is facing this problem. So, in this article, I will let you know the various foods to eat when you have migraine.

Foods to Eat When you have migraine

Don’t worry buddy! I am there for you to help in getting rid of the migraine problem once and for all. First of all, we will start with what the Migraine is and what are its symptoms?

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About Migraine

Migraine is more than just a headache. It is a complaint that is connected with Headache. It mostly occurs on the one side of the head and it can spread further to the neck and shoulders. Migraine is a Neurovascular complaint that is related to an overreaction of blood vessels in brain.

Foods to Eat When you have migraine

During the headache, an artery located on the outside of the skull begins to enlarge. This releases a chemical that causes inflammation, pain and further enlargement of the artery.

It occurs mostly with younger people than in older people and more with woman than with man.

The main characteristics of Migraine are; Repeated attacks of Headaches, Moderately or severely painful, last a few hours to a couple of days, often only one side of the head hurts, visual disturbance right before headaches, etc.

Furthermore, the complaint may be hereditary, Migraine patients often know that this problem occurs with other family member as well. Migraine attacks may be provoked by specific factors or situations arise, such a factors is also known as:


  • Food & Drinks
  • Psychological
  • Sleep Related
  • Environmental factors, etc.

Foods to Eat When you have migraine

Triggers varies from patient to patient. Some of the factors may be alcohol, chocolates, coffee, certain smell, stress, anxiety, flash lighting, lack or excessive sleep, etc. You should know the exact trigger of your own that causes migraine.

Symptoms of Migraine

  • People who are having Migraine may experience:
  • Pulsing pain and throbbing pain in the head
  • Pain increases during a physical activity
  • Nausea
  • Vomiting
  • Hypersensitivity to: light, Sound and smell
  • Diarrhea
  • Sweating & Cold Hands
  • Scalp Tenderness
  • Pale color
  • Cravings for certain foods
  • Stuffy nose & watery eyes
  • Pressure Pain, etc.

Foods to Eat When you have migraine

With some patients, a migraine attacks begins with an AURA, that the generic term for a number of neurological symptoms like;

  • Sight disorders – flashing lights & hallucinations
  • Sensation Disorders
  • Paralysis Symptoms
  • Speech Disorders

The AURA usually disappears shortly before the headache occurs or sometimes it emerges with headache.

What Causes Migraine?

Foods to Eat When you have migraine

There are 5 steps to make you understand the causes:

  1. Migraine originates deep within the brain
  2. Electrical impulses spread to other regions of the brain.
  3. Chemicals in the brain cause blood vessel dilation and inflammation of the surrounding tissue
  4. Change sin Nerve cell activity and blood flow may result in visual disturbance, numbness or tingling, and dizziness
  5. The inflammation irritates the trigeminal nerve, resulting in severe or throbbing pain

Stages of Migraine

There are four stages of Migraine:

  1. Prodome
  2. Aura
  3. Headache
  4. Postdrome

Foods to Eat When you have migraine


Vague premonitory symptoms that begin from 12 to 36 hours before the aura and headache. Roughly half of all migraine sufferers experience this stage.

Symptoms of Prodome

  • Yawning
  • Excitation
  • Depression
  • Lethargy
  • Craving or distaste for various foods

Duration: 15 to 20 minutes


Aura is a signal before headache and it usually occur up to one hour prior to the headache. 20% of sufferers go through this stage.

Symptoms of Aura

  • Flashing of Lights
  • Zig-zag lines
  • Difficuly in focusing

Duration: 15 to 30 minutes

Foods to Eat When you have migraine


Headache is generally unilateral and the pain can be moderate to severe, lasting up to three days.

Symptoms of Headache

  • Nausea
  • Vomiting
  • Photophobia
  • Phonophobia
  • Tinnitus

Duration: 4 to 72 hours


This stage can be described as ‘Migraine Hangover’ and the symptoms can last several days after the headache.

Symptoms of Postdrome

  • Fatigue
  • Depression
  • Severe exhaustion
  • Unusually fresh

Duration: few hours or upto 2 days

Foods to Eat When You Have Migraine

If you are having migraine problem or severe headaches, painkillers are not the only way to treat it. And Painkillers have various side effects too. So, I would help you with natural and nutritional supplements that can help to relieve the pain. And it is essential to include a variety of nutrient-dense foods into your diet, especially foods that are rich in magnesium, omega-3 fatty acids, and vitamin B2. You should also be drinking lots of water and stay hydrated the entire day.

Here are some beneficial food options for you:

1. Ginger

Foods to Eat When you have migraine

Ginger, a commonly-used cooking spice, has been used for a minimum of 2,000 years as a natural remedy for diarrhea, nausea, upset stomach and to aid digestion.
It has also been used to deal with headaches, including migraines. Because vomiting and nausea are common migraine symptoms, ginger is also helpful in providing some migraine sufferers relief of their stomach upset.

The majority of us believe that ginger may block prostaglandins, which stimulate some muscle contractions, impact some hormones and control inflammation. For that reason, migraines could be stopped as well as prevented by ginger restricting the action of prostaglandin. Therefore, it is one of the best foods to eat when you have migraine.

One over-the-counter treatment containing ginger and Feverfew is known as GelStat Migraine. This product is applied and absorbed beneath the tongue, for quicker action. GelStat’s makers claim that sublingual treatments take approximately eight minutes to reach the peak level in your body, in comparison to 70 minutes for a capsule or tablet.

2. Olive Oil

Foods to Eat When you have migraine

Olive oil can decrease the regularity, time-span, as well as severity of the recurring migraine headaches. The oil consists of long chains of omega-1 polyunsaturated fatty acids that contribute to proper blood clotting, healthy hormone levels, contraction and relaxation of inflammation and artery walls, and that are the reason why the oils work very well for migraines.

Including the Omega-3 from olive oil, at least three times a week in your diet can considerably decrease the severity of a migraine. Include it in a salad or on top of some steamed vegetables to use its properties, because it will break down after being cooked.
Compounds “oleocanthal” in essential olive oil act as “ibuprofen” in cutting down pain.
Using around 50g of essential olive oil each day will bring high efficiency.

Get some nutritious fat into your diet and kiss those migraine headaches goodbye. Researchers at the Chi-Mei Medical Center in Taiwan have recommended that nutritious fats could have a neuroprotective effect and could decrease headache pain.

3. Coconut Oil

Foods to Eat When you have migraine

Ketones from coconut oil can eliminate migraine headaches, similar to the ketogenic diet.
Ketones block high concentrations of glutamate which are present in both a migraine and epilepsy sufferers. Anti-seizure medicinal drugs which block glutamate have been used to deal with both a migraine and epilepsy sufferers.

Oxidative anxiety has recently been associated with nearly all migraine triggers. In fact, the next generation migraine drug blocks a peptide which is released during the buildup of oxidative stress, plus it prevents the quick release of glutamate that may induce migraines. Ketones not just block this excess of glutamate but will also decrease total levels of oxidative stress. This means that ketones prevent migraine headaches and may also eradicate the cause of a migraine.

Making healthy fats a staple in your daily diet could be the key to lower migraine headaches. Coconut oil is a wonderful source of monounsaturated fatty acids, which may keep your brain healthy and your headache-free.

4. Chia Seeds

Foods to Eat When you have migraine

Chia seeds are generally known as one of the top superfoods available on the market. Lots of athletes tend to eat chia seeds, in addition to individuals who need nutritional supplements or others who simply want to shed extra pounds. Take a look at their benefits:

Natural source of vitamins and minerals:

High levels of magnesium, calcium, and zinc, all real soldiers in the fight against migraine headaches. Additionally, they provide you with the necessary nutrient elements you need to stay healthy.

Natural source of omega three fatty acids:

Once again, chia seeds have this component which is so crucial in stopping migraines. Furthermore, it improves your heart health and levels of cholesterol, which means you should always try and consume an appropriate amount of this type of fat.

If you’re desirous to say so long to your migraine symptoms, including some omega-3s to your diet could help. Thankfully, chia seeds are an excellent source of both omega-3s and magnesium, each of which can kick those headaches to the curb.

5. Sesame Seeds

Foods to Eat When you have migraine

Have you ever tried sesame seeds? This delicious seed goes well with a lot of key dishes, desserts, and homemade bread. You can even consume them on their own, about two tablespoons every day. But how does this food help people who are afflicted by migraines.

High magnesium levels: The high magnesium content in sesame seeds will help you prevent blood vessel spasms, that lead to migraines. In fact, lots of people consume sesame seeds on a regular basis to avoid headaches, dizziness, and migraines.

Sesame seeds help to prevent blood vessels spasms that induce migraine attacks. So, it again comes under the list of best foods to eat when you have Migraine.

6. Brussels Sprouts

Foods to Eat When you have migraine

Vitamin B Complex deficiency can play a role in numerous anxiety disorders resulting from stress, such as blood sugar fluctuations, hormonal imbalances, chronic fatigue, irritability, depression, moodiness, constipation, and nervousness. All these symptoms might induce headaches and migraine headaches.

Give Brussels sprouts a spot on your regular food list and give migraines the shoe. Not only are Brussels sprouts filling and waist-friendly, but they’re also filled with magnesium, riboflavin, and vitamin C, which researchers at the University of Science, Malaysia medical school have discovered beneficial at dealing with Neurogenic inflammation in migraine sufferers.

7. Swiss Chard

Foods to Eat When you have migraine

Swiss Chard is the another best foods to eat when you have migraine. Replace out your regular side dish and sub in some Swiss chard as an alternative – you’ll be glad that you did when those headaches are nothing more than a distant memory. Along with its high water content, Swiss chard is an easy as well as delicious technique to up your magnesium consumption.

8. Pumpkin Seeds

Foods to Eat When you have migraine

A handful of pumpkin seeds provides you with L-TRYPTOPHAN, an essential amino acid that helps regulate mood, relax the neurological system and help you get to sleep.
Cost-effective, easy to prepare, and fun to eat, pumpkin seeds are an effortless way to keep those migraine headaches symptoms at bay. Thankfully, they’re also an excellent source of migraine-reducing magnesium. Simply drop them in some olive or coconut oil and bake and you’ve got a migraine-fighting snack that’s as exciting to make as it is to consume.

9. Sweet Potatoes

Foods to Eat When you have migraine

Carrots and sweet potatoes are high in beta-carotene along with other nutrients with anti-inflammatory properties. Sweet potatoes are specifically high in copper, vitamin C, vitamin B1, manganese, niacin, potassium, pantothenic acid, vitamin B2, vitamin B6, and phosphorus.

Beta-Carotene present in sweet potatoes has anti-inflammatory perspective, as it decreases inflammation in brain tissue and nerve tissue.

Whether you’re mashing them, making oven fries, or putting some to a Zero Belly smoothie, sweet potatoes are an easy way to make your diet much healthier and more migraine-friendly immediately. Along with healthy amounts of riboflavin and magnesium, sweet potatoes are an excellent source of beta-carotene, that cuts down on the oxidative stress which induces migraine headaches.

10. Black Beans

Foods to Eat When you have migraine

Increase your protein consumption and prevent migraine symptoms right where they are by making black beans a staple in your daily diet. This vegan-friendly protein source is packed with magnesium and riboflavin, and it is much more adaptable compared to your average reduce of meat.

Due to it’s above properties, it is again the best foods to eat when you have migraine.

11. Flax Seeds

Are you aware that they’re also perfect for dealing with migraines? Try including them to a salad and discover how excellent they make you feel. You ought to have about two tablespoons every day.

Rich in essential fatty acids: as I mentioned above, fatty acids such as omega 3 or omega 6 are brilliant for relieving migraines. In particular, Flaxseed has omega three polyunsaturated (75%) and omega 6 (25%).

Foods to Eat When you have migraine

Vitamin E: once again, these seeds are an excellent source of vitamin E, that is perfect for our overall health and a huge player in avoiding migraine headaches. Try consuming about two tablespoons every day.

Minerals that help treat migraines: calcium, magnesium, potassium, manganese, silicon.
Rich in enzymes which help with digestion.

If you want a simple way to increase your omega-3 consumption but aren’t interested in seafood, try including some flaxseed in your diet program. Flaxseed is one of the excellent sources of migraine-fighting omega-3s and inflammation and you can add it to everything from baked products to your favorite smoothie.

12. Spinach

Green vegetables are an excellent source of magnesium, a supplement that have been found to possess effective migraine-relieving features. Spinach, exclusively, provides you with 24 milligrams in just one cupAnd, it is one of the best foods to eat when you have migraine.

Everybody knows greens equal good, but here is a bit more food motivation for you: Regular magnesium consumption has been shown to have the ability to decrease migraine attacks by 41.2 percent. Decorate your plain greens with plums, pecans and a pomegranate dressing, or toss into your smoothie to increase the migraine-fighting power.

Foods to Eat When you have migraine

The high content of magnesium present in spinach makes it perfect for migraine patients, specifically for women having menstrual migraines. Magnesium decreases the spasms occurring in the muscles and capillaries situated in the neck and head, responsible for causing a migraine attack. You will also find magnesium in sweet potatoes, walnuts, Brazil nuts, cantaloupe, bananas, soy, whole grains, and mustard.

Filling up on spinach will make those migraines a thing of the past, because of this fat-fighting leafy green’s vitamin B2 content. Also known as riboflavin, vitamin B2 aids the body turn food into fuel, as well as having a protective impact against headaches. In fact, research published in the Journal of the American Association of Nurse Practitioners implies that riboflavin-rich foods may be the key to making migraines history.

Foods to Avoid When you Have a Migraine

I can understand that it is tough to live with the condition of pain sensation during the day due to migraine headaches. So, along with following the list of foods to eat when you have Migraine, you should also avoid foods that triggers migraine headaches.

Foods to Eat When you have migraine

Imagine this, you are planning for an important event at work tomorrow, and tonight, you experience a migraine attack, which can stop you from preparing for the event next day!

So, a migraine headache can prove to be quite an annoyance and come in the way of your daily life and productivity. Migraine is one of the most common ailments faced by people of both sexes. When a person experiences intense headaches, accompanied by sensitivity to light and sound, it is usually a migraine. Although the exact cause of a migraine headache is not known, there are many factors like stress, food habits, hormonal imbalances, etc., which can trigger a migraine attack. So, here are a few common foods that you should avoid or not eat when you have a migraine.


Foods to Eat When you have migraine

Most of us are addicted to a couple of cups of coffee in a day, right? While it is true that coffee is rich in antioxidants, and it has few health benefits like keeping your brain alert, etc.. But, it also has a few adverse health effects due to the caffeine content in coffee. Caffeine can cause the nerves in your head to inflame and induce a migraine.

Artificial Sweeteners

Foods to Eat When you have migraine

Now, many of the beverages and foods that we consume regularly contain a lot of artificial sweeteners that claim to be healthier than sugar. Chocolates, Soft drinks, Sweets, etc., all these things contain artificial sweeteners that have many adverse health effects, including a migraine. The aspartame content in artificial sweeteners can induce migraines.


Foods to Eat When you have migraine

Alcohol nowadays has become very popular among youths and almost every person, who love to have fun, with some alcohol frequently. We know that alcohol is extremely harmful to health, both mental and physical. Along with causing problems like liver failure, digestive diseases, and even cancer, alcohol can also lead to addiction! Since alcohol has an inflammatory nature, it can inflame the nerves in your head, inducing a migraine!

So, it is advisable to say goodbye to alcohol and follow the list of foods to eat when you have Migraine to get away from your frequent headaches.

Chinese Fast Foods

Foods to Eat When you have migraine

Many of us love the dishes like noodles, Manchurian, and other such Chinese fast food dishes, right? Personally, I love Chinese food very much. And, I know that these foods can cause issues like indigestion and weight gain. But, you may not know that they can also trigger a migraine attack. Because, Chinese fast foods usually contain MSG (Monosodium Glutamate), which is very toxic and can also cause hormonal imbalances, which induce a migraine.

Processed Meat

Foods to Eat When you have migraine

Processed meats are the type of meats which are packed or canned using preservatives so that they stay unspoiled for an extended time. But, we should be aware of it that Preservatives contain Nitric acids which can dilate the blood vessels in the brain, and that triggers a migraine. So, fresh meat should be the first choice, and you should prefer it over processed meat.

Pickled Foods

Foods to Eat When you have migraine

We all, especially ladies, love pickles and we also like to add pickled foods such as cucumbers, mango, olives, etc., to particular dishes to make them tastier, right? But since the process of making pickles involves fermenting the ingredients to help bring that taste and texture, so when the food ferments, the Tyramine level in it increases. And, Tyramine is a composite which can cause hormonal imbalances that induce a migraine.


Foods to Eat When you have migraine

If you are pizzas or pasta lover, definitely, you would also like cheese, right? Cheese is one of the most popular milk products, and it is rich in calcium and protein, but it does have specific adverse side effects like weight gain. Now, cheese like Feta and Parmesan, which have been aged for an extended period to help obtain the taste contain Tyramine, which is known to induce a migraine.

Salty Foods

Foods to Eat When you have migraine

Most foods without salt will have no flavor, right? But do you even know that consuming foods with excess salt, on a daily basis, is also not good for your health? If you consume high amounts of salt, it will go to your bloodstreams which can lead to hypertension, in which the flow of blood against your arteries is too high. Hypertension is also known to trigger a migraine, as it can dilate the blood vessels in the brain. It is also advisable to choose Himalayan Rock Salt (Sendha Namak) rather than regular or table salt.


Foods to Eat When you have migraine

Surprised? I know, Because we have heard that “An apple a day keeps the doctor away,” right? Well, not always! If you consume apples with its skin along, it can induce migraines because a research study has found that red-skinned fruit like pears, apples, etc., contain Tannins, that may also lead to migraines when consumed on a daily basis!

How to Stop A Migraine In Seconds With One 100% Natural Ingredient!

Migraines, undoubtedly, an excruciating headache that has become quite normal nowadays among middle-aged people along with teenagers. The pain sensation because of a migraine is as real as if it is happening due to some physical injury to the body. Bad migraine headaches can not just ruin your entire day but can have a significant impact on your work along with overall health.

Foods to Eat When you have migraine

Therefore, it is crucial to take serious measures in the initial phases of a migraine to cure the pain sensation and decrease the frequency. Apart from foods to eat when you have Migraine, there are numerous natural home remedies available that claim to treat the headaches triggered due to a migraine.

Among all the remedies, the ‘salt’ is an excellent ingredient to deal with a migraine at home and you will get the desired result in no time. When you depend on a salt remedy to deal with migraine headaches, then make sure you use Himalayan crystal salt. The salt is a rich source of 84 nutrients and a bunch of around 118 elements that are recognized by the modern science.

The use of salt to cure migraine headaches gives you many other health benefits. It will help to increase the energy level of the body as well as restore the alkaline environment of the body. Additionally, it maintains a balance of serotonin level within our bloodstream as well as makes the immune system more powerful. Also, it is very beneficial to balance the electrolyte in our body due to a high level of nutrient content.

Method to Use Salt Therapy

Foods to Eat When you have migraine

The salt therapy for a migraine is very easy and straightforward to implement. You just need to add 1 table spoon of Himalayan crystal salt in 1 glass of freshly squeezed lemon juice and enjoy the drink. The juice can certainly make miracle for you as it will treat the migraine headache immediately.

This is one of the most effective remedies to use to cure a persistent migraine. So, rather than popping a painkiller choose a natural remedy and say goodbye to migraine headaches.


It is more common in adults than children and in women than men. While researchers have some idea of what happens within the brain during migraine attacks, it is still undiscovered about the underlying causes and mechanisms.

Foods to Eat When you have migraine

In addition, treatment focuses on avoiding those things that seem to trigger attacks, identifying drugs that prevent or reduce the severity of attacks and drugs that reduce the intense pain of a severe attack.

The good news is that several classes of drugs are effective for different kinds of migraine and most migraine suffers can work with their doctor to minimize migraine’s effects. But, you should try the list of foods to eat when you have migraine.

Foods to Eat When you have migraine

Health All in One