What's the Best Thing to Eat When You Have a Migraine? Quick Relief Foods

January 9, 2026 •

4 min read

Dehydration is a common migraine trigger, affecting up to 17% of sufferers. Consuming the right foods and drinks during an attack can help manage symptoms, while a consistent, healthy diet can reduce the frequency of future migraines.

Quick Summary

To manage migraine symptoms, focus on hydration and foods rich in magnesium and omega-3s, like leafy greens, salmon, and bananas. Avoid common triggers, eat regular meals, and drink plenty of water to find relief and improve overall health.

Key Points

Stay Hydrated: Drink plenty of water and consider electrolyte solutions, as dehydration is a common migraine trigger and can worsen symptoms.
Boost Magnesium Intake: Consume magnesium-rich foods like leafy greens, bananas, and avocados to help regulate nerve function and potentially reduce migraine frequency.
Focus on Anti-Inflammatory Foods: Increase your intake of omega-3s from sources like salmon and flaxseed, which may help reduce inflammation linked to headaches.
Maintain Regular Meal Times: Avoid skipping meals to prevent low blood sugar, a known migraine trigger. Opt for smaller, frequent meals throughout the day.
Identify and Avoid Personal Triggers: Keep a food diary to identify your specific sensitivities to common culprits like aged cheese, processed meats, alcohol, and caffeine.
Opt for Whole, Fresh Foods: Prioritize fruits, vegetables, whole grains, and lean proteins to avoid additives that can be problematic for some individuals.

The Role of Diet in Managing Migraine Attacks

For many migraine sufferers, diet can play a significant role in managing symptoms and reducing the frequency of attacks. While a healthy, balanced diet of fresh, whole foods is generally recommended, specific nutrients are known to be particularly beneficial during an attack or for long-term prevention. Research indicates that dietary adjustments can modulate inflammation, nerve function, and blood vessel activity, all of which are involved in the pathophysiology of migraine.

Essential Nutrients for Migraine Relief

Focusing on foods that are high in certain vitamins, minerals, and fatty acids can help support the body's systems and potentially reduce the severity of migraine symptoms.

Magnesium-Rich Foods

Magnesium deficiency has been linked to a higher frequency of migraine attacks. This mineral helps regulate nerve function, muscle relaxation, and blood vessel tone.

Dark leafy greens (spinach, kale)
Avocado
Bananas
Black beans
Almonds and cashews
Pumpkin and sunflower seeds
Whole grains

Omega-3 Fatty Acids

These healthy fats have anti-inflammatory properties that may help reduce the severity and frequency of migraines.

Fatty fish (salmon, tuna, mackerel)
Chia seeds and flaxseeds
Walnuts
Soybeans

The Power of Hydration

Dehydration is a known trigger for many migraine sufferers, as it can cause brain tissue to shrink temporarily, activating pain receptors. Replenishing fluids is often the fastest way to treat a dehydration headache. Water is the best choice, but hydrating foods also contribute significantly.

Foods with high water content: Watermelon, cantaloupe, cucumber, and leafy greens.
Electrolyte solutions: For severe dehydration, low-sugar sports drinks or oral rehydration solutions can help replenish lost minerals.

B Vitamins and Other Nutrients

Riboflavin (B2) and folate (B9) are also linked to migraine management. Studies suggest that deficiencies can increase migraine risk. These can be found in leafy greens, whole grains, and lean proteins like fish.

Foods to Avoid During a Migraine

Identifying and avoiding personal triggers is a cornerstone of migraine management. While triggers vary, some foods are commonly reported and worth considering.

Aged and cured products: Aged cheeses (parmesan, blue cheese) and cured meats (hot dogs, salami, bacon) contain tyramine and nitrites, respectively, which can act as triggers.
Alcohol: Especially red wine and beer, which contain histamine and tyramine, can trigger headaches in susceptible individuals.
Excessive Caffeine: Both overconsumption and sudden withdrawal of caffeine can trigger an attack.
Artificial additives: MSG and aspartame have been anecdotally linked to migraines for some.
Processed and sugary foods: High-sodium and high-sugar items can contribute to dehydration and blood sugar fluctuations.

Comparison Table: Migraine-Friendly vs. Common Trigger Foods


Food Category	Migraine-Friendly Examples	Common Trigger Examples
Dairy	Cottage cheese, American cheese	Aged cheese, yogurt, sour cream
Grains	Whole grains, brown rice, whole oats	Fresh breads with yeast, processed crackers
Meats	Fresh lamb, chicken, lean beef	Processed meats (salami, bacon, hot dogs), cured meats
Fruits	Cooked or dried non-citrus fruits, melon	Citrus fruits, bananas (ripe), figs, avocado
Beverages	Water, herbal tea (ginger, peppermint)	Red wine, beer, excessive caffeine, diet sodas

Consistent Eating Patterns

Skipping meals can cause a drop in blood sugar, which is a significant migraine trigger. Eating small, regular meals throughout the day can help maintain stable blood sugar levels and reduce the risk of an attack. Combining protein, healthy fats, and carbohydrates in each meal can prolong satiety and keep energy levels steady. For instance, a breakfast of oatmeal with nuts and berries can provide sustained energy and key nutrients.

Creating Your Migraine-Friendly Meal Plan

To take control of your diet, consider these steps:

Keep a Food Diary: Use a diary to track your food intake and migraine symptoms over several weeks. This can help you identify your unique triggers.
Focus on Fresh Foods: Emphasize fruits, vegetables, whole grains, and lean proteins, as these are less likely to contain triggering additives.
Stay Hydrated: Make a habit of carrying a water bottle and sipping throughout the day, especially during exercise or hot weather.
Gradual Reduction: If you suspect caffeine is a trigger, reduce your intake gradually to avoid withdrawal symptoms.

For more resources on diet and migraine management, consult the American Migraine Foundation.

Conclusion: A Holistic Approach

There is no single "best" food to eat for a migraine that applies to everyone. However, focusing on hydration, nutrients like magnesium and omega-3s, and maintaining a consistent meal schedule can provide significant relief. While identifying and avoiding personal triggers is key, it's crucial to remember that diet is just one part of a comprehensive management plan. Lifestyle factors like stress management and regular sleep also play a vital role in controlling migraines. By combining strategic dietary choices with other healthy habits, you can take proactive steps toward reducing the burden of migraines.

Frequently Asked Questions

Yes, dehydration is a significant trigger for many migraine sufferers. Drinking water or an electrolyte solution can sometimes provide quick relief and is an important preventative measure to maintain overall hydration levels.

Safe, magnesium-rich foods include leafy greens like spinach and kale, bananas, avocados, and certain nuts and seeds. These options can help relax nerves and muscles, aiding in symptom management.

Caffeine's effect on migraines is complex; for some, it can provide relief, while for others, overconsumption or withdrawal can trigger an attack. It's recommended to moderate your intake and, if reducing, do so gradually to avoid withdrawal headaches.

While often cited, the link between chocolate and migraines is not universal. Some researchers suggest cravings for chocolate may be part of the migraine's prodrome phase, rather than the cause, but individual sensitivities vary.

An elimination diet involves removing potential trigger foods for a period, then reintroducing them one by one to identify specific triggers. It is important to undertake this under medical supervision to ensure proper nutrition.

Artificial sweeteners, including aspartame, have been reported as triggers by some individuals, though research is not conclusive for everyone. It is best to monitor your own reaction to these additives.

The most effective method is to keep a detailed food and headache diary. By logging what you eat and when migraines occur, you can identify patterns and isolate your specific triggers over time.