What is the best thing to eat if you have a migraine? A comprehensive guide

December 13, 2025 •

4 min read

An estimated 1.1 billion people worldwide experience migraine attacks, making it a leading cause of disability. Finding what is the best thing to eat if you have a migraine can significantly help manage symptoms and prevent future attacks by addressing factors like inflammation and dehydration.

Quick Summary

When a migraine strikes, focus on hydrating foods like watermelon, magnesium-rich leafy greens, and anti-inflammatory options such as ginger and fatty fish for relief.

Key Points

Stay Hydrated: Dehydration is a major trigger; consistently drink water and consume water-rich fruits and vegetables to prevent attacks.
Focus on Magnesium: Incorporate magnesium-rich foods like leafy greens, avocados, and seeds to help relax blood vessels and calm nerves.
Embrace Anti-Inflammatory Foods: Eat omega-3 fatty acids from fatty fish and antioxidants from berries to help combat overall inflammation.
Stabilize Blood Sugar: Prevent blood sugar crashes by eating complex carbohydrates from whole grains and legumes, and avoid skipping meals.
Mind Your Personal Triggers: Use a food and symptom diary to identify and avoid your specific dietary triggers, which may include aged cheese, processed meats, or caffeine.
Use Ginger for Nausea: During an attack, ginger tea can effectively combat the nausea that often accompanies migraines.

The Role of Diet in Migraine Management

For many, a migraine attack feels like a sudden and unavoidable event. However, research indicates that dietary choices play a powerful role in both triggering and managing these debilitating headaches. A migraine-friendly diet is not about eliminating all enjoyable foods, but rather about understanding which nutrients can be beneficial and which ingredients might act as potential triggers for your specific condition. By focusing on a whole-food, anti-inflammatory eating pattern, you can take a proactive step toward reducing the frequency and severity of your migraine episodes.

Best Foods to Eat During a Migraine Attack

During an active migraine, or in the hours leading up to one, your body is particularly sensitive. The following food categories can help manage symptoms and support your body’s recovery.

Hydrating Foods and Beverages

Dehydration is a known trigger for many migraine sufferers. Rehydrating with water and water-rich foods is crucial.

Water: The most important fluid. Sip water consistently throughout the day.
Watermelon and Cucumber: These fruits have high water content and are easy on the stomach.
Clear Broths: Soothe the stomach and replenish fluids and sodium lost from nausea or vomiting.
Herbal Teas: Ginger tea is excellent for combating nausea, while peppermint and chamomile can be calming.

Magnesium-Rich Foods

Magnesium deficiency is common among people with migraines. This mineral helps relax blood vessels and calm overactive nerves.

Dark Leafy Greens: Spinach, kale, and Swiss chard are packed with magnesium.
Avocado: A creamy, nutrient-dense source of magnesium and healthy fats.
Seeds: Pumpkin seeds, chia seeds, and flaxseeds are excellent sources of both magnesium and omega-3s.
Bananas: A portable snack high in magnesium and potassium.
Almonds: Another great source of magnesium and Vitamin E.

Anti-Inflammatory Options

Inflammation is a key factor in the migraine process. Incorporating foods that fight inflammation can be beneficial.

Fatty Fish: Salmon, mackerel, and sardines are rich in anti-inflammatory omega-3 fatty acids.
Ginger: Known for its potent anti-inflammatory effects and ability to reduce nausea.
Berries: Blueberries and strawberries are rich in antioxidants that help reduce inflammation.
Sweet Potatoes: A source of fiber and magnesium with anti-inflammatory properties.

Foods to Be Cautious With or Avoid

While individual triggers vary, some foods are commonly reported by migraine sufferers.

Aged Cheeses: Contain tyramine, which can trigger headaches in some individuals.
Cured and Processed Meats: Often contain nitrates, which can dilate blood vessels and trigger an attack.
Caffeine: A double-edged sword. While it can offer relief from withdrawal headaches, too much or too little can trigger a migraine.
Artificial Sweeteners and MSG: These additives are often cited as potential triggers.
Alcohol: Especially red wine and beer, are frequently reported triggers.
Chocolate: Contains phenylethylamine and caffeine, which may affect some sufferers.

Food Choices for Migraine Relief: A Comparison Table


Category	Beneficial Foods	Foods to Consider Avoiding	Reason/Mechanism
Hydration	Water, herbal tea, watermelon	Alcohol, sugary drinks	Dehydration is a common trigger; alcohol and sugar can exacerbate symptoms.
Minerals	Spinach, kale, avocado, nuts, seeds (Magnesium)	Aged cheeses (Tyramine)	Magnesium helps relax blood vessels and calms nerves; tyramine is a vasoconstrictor.
Fats	Fatty fish (Salmon, Mackerel), chia seeds (Omega-3s)	Processed fats, high-sodium snacks	Omega-3s reduce inflammation; processed foods can contain additives that trigger migraines.
Carbohydrates	Whole grains, legumes, sweet potatoes	Highly processed snacks, refined sugars	Complex carbs stabilize blood sugar; sugar crashes can be a trigger.
General	Ginger (for nausea), clear broths	MSG, nitrates, artificial sweeteners	Additives are often reported triggers, but individual sensitivity varies.

Beyond Your Plate: Creating a Migraine-Friendly Eating Plan

Beyond focusing on what you eat during an attack, adopting healthy, consistent eating habits can be a powerful preventative strategy.

The Importance of Regular Eating

Skipping meals can lead to low blood sugar, a significant migraine trigger for many individuals. Eating smaller, more frequent meals can help stabilize blood glucose levels and prevent hunger-related attacks. Consider carrying a small, healthy snack like almonds or a banana for emergencies.

The Role of Hydration in Prevention

Consistent hydration is just as important for prevention as it is for treating an attack. Keeping a water bottle on hand and refilling it throughout the day can make a big difference. Consider adding water-rich fruits and vegetables to your daily intake to further boost hydration.

Keeping a Migraine Food Diary

Because triggers are highly individual, a food diary is one of the most effective tools for migraine management. Track what you eat and drink, along with the timing and nature of any migraine symptoms. This can reveal patterns that help you identify your personal triggers. For a more comprehensive approach to tracking, consider resources like the American Migraine Foundation's diet guidelines.

Incorporating Anti-Inflammatory Foods Regularly

Rather than just reaching for anti-inflammatory foods during a migraine, make them a regular part of your diet. This helps reduce the body's overall inflammatory load and may increase your migraine threshold over time. A Mediterranean or DASH diet pattern, rich in fruits, vegetables, whole grains, and healthy fats, can be a great blueprint.

Conclusion

While a migraine attack is a complex neurological event, dietary choices can be a powerful tool in your management toolkit. Understanding what is the best thing to eat if you have a migraine means prioritizing hydration, magnesium, omega-3s, and stable blood sugar, all while mindfully identifying and avoiding your personal trigger foods. A consistent, whole-foods-focused diet can significantly help reduce the frequency and severity of your attacks, giving you more pain-free days and a better quality of life.

Frequently Asked Questions

While triggers are highly individual, some foods contain compounds like tyramine (in aged cheese) and nitrates (in cured meats) that can influence nerve and blood vessel function, potentially triggering a migraine in sensitive individuals.

Caffeine's effect on migraines is complex. A small amount can relieve a caffeine-withdrawal headache, but excessive intake or withdrawal can trigger a migraine. It's often best to stick to decaffeinated tea or coffee.

The most effective way is to keep a detailed food and symptom diary, tracking everything you eat and drink alongside any migraine symptoms. This can reveal patterns over time.

Some structured diets, such as ketogenic or low-fat plans, have shown promise for some, but heavily restrictive diets carry risks of nutritional deficiencies. Any restrictive diet should be undertaken under the guidance of a doctor or registered dietitian.

For immediate relief, focusing on hydration is key. Plain water, ginger tea, and consuming a small dose of caffeine (if you know it helps you) are common strategies. Dietary changes are typically more effective for prevention.

Many migraine sufferers have low levels of magnesium. This mineral is believed to help relax blood vessels and calm overactive nerves, which can help reduce both the frequency and intensity of migraines.

Yes, it is a good idea to eat bland, easily digestible foods like plain rice, toast, or crackers after a migraine. This helps to reintroduce food gently, especially if you have experienced nausea or vomiting.