If you’re living with migraine, you probably know that certain foods and drinks can trigger an attack. But even though it’s important to know what to avoid, focusing on the foods to add to your diet matters, too. It may help reduce the number or severity of migraine attacks or other types of headaches.
An estimated 1 billion people experience migraine attacks, making it the third most common illness and the most common neurological condition in the world.
Recent studies and research suggest food and diet play a part in migraine. Making changes to your diet may help prevent migraine attacks or reduce their frequency.
Here are some of the best foods for a migraine patient.
- Bananas
Looking for something quick and easy that could help stave off a migraine attack or an episode of hypoglycemia, which could lead to a headache? Reach for a banana rather than highly processed foods like granola bars or candy, suggests Brown.
- Seeds and Nuts
Magnesium deficiency is one of the most common nutritional causes of persistent or cluster headaches, says Sarah Thomsen Ferreira, RD, MPH, a registered dietitian with Cleveland Clinic’s Center for Functional Medicine in Ohio.
- Coffee
Coffee contains caffeine, which is added to some types of headache medications. But you can get too much of a good thing; coffee may lead to “caffeine rebound” or a caffeine withdrawal headache, according to the National Headache Foundation.
- Mushrooms
Sometimes people develop headaches because they have either absorption issues in their lower intestine or leaky gut, also known as increased intestinal permeability. Adding foods that are high in riboflavin (also known as B2) such as mushrooms, quinoa, nuts, and eggs help with migraine.
- Yogurt
Many people with migraine experience gastrointestinal symptoms, including constipation. Plain yogurt is a probiotic food that can address both issues by promoting gut health and as a source of hydration.
