If you're someone who suffers from migraines, you're probably willing to do just about anything to make them go away. A migraine isn't just a headache you can deal with while waiting for painkillers to kick in. The American Migraine Foundation calls migraines a disabling neurological disease, and notes the pain can be "unbearable." The tricky thing about migraines is that often there is no one specific cause, meaning it can be difficult to actually prevent them.
What you can (and should!) do is focus on figuring out how to treat them when they do occur, and that's where food comes in. While there is certainly no promise that eating particular foods will magically make a migraine disappear, there is some evidence that some foods can help prevent—and maybe even lessen the severity of—a migraine. Now, you definitely shouldn't toss your migraine medication to focus on eating the following foods. When figuring out how to treat a migraine, you should always talk to your doctor to figure out what works for you. But trying to incorporate some of these foods into your diet just might help.
It's also important to remember that while these foods might help some people, they won't help everyone (remember when we said migraines are tricky? We weren't kidding). Still, it's worth trying these foods, and honestly? It doesn't help that they're delicious.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard, are loaded with both magnesium and the B vitamin folate, both of which might affect headaches. Research on women from 2015 found that a diet low in folate might increase the frequency of migraines compared to women with adequate levels of folate in their diet.
In 2013, the Association of Migraine Disorders stated that several studies have shown that many people with migraines have low brain magnesium levels. Leafy greens are rich in magnesium, so eating more of them may help.
Salmon
Research from 2020 has shown that omega-3 fatty acids, a natural anti-inflammatory, can be beneficial and can be used as a treatment for migraine symptoms, which seems to back up a much older study from 2002 that had similar findings. A 2017 review of clinical studies of omega-3 fatty acids in people with migraines found that they can significantly reduce the duration of attacks. So, there's plenty of evidence! Salmon is a great source of omega-3 fatty acids and there are so many ways to incorporate it into your diet.
Mushrooms
Mushrooms are a great source of riboflavin, a B vitamin that may be effective in treating migraines. A 2004 study gave patients 400 mg riboflavin capsules each day and then recorded their headache frequency, duration, and intensity. They found that the frequency of headaches was significantly reduced, although the intensity and duration did not change. In 2012, the Quality Standards Subcommittee of the American Academy of Neurology and the American Headache Society found that riboflavin is "probably effective" in preventing headaches.
And it's not just regular old mushrooms: In November 2020, scientists began to investigate the effect of psilocybin on migraines. (Psilocybin is the substance that is primarily responsible for the psychedelic effects of "magic" mushrooms.) They found that psilocybin can provide long-lasting benefits for those suffering from migraines.
Sweet Potatoes
Sweet potatoes are high in anti-inflammatory nutrients like beta-carotene, as well as vitamin C, copper, manganese, niacin, potassium, vitamin B2, and vitamin B6. Inflammation has been linked to migraines, so it's never a bad idea to eat anti-inflammatory foods.
Bananas
Bananas are a great source of both magnesium, which, again, can be an important nutrient in combatting migraines. The American Migraine Foundation has stated that magnesium's calming effects can be helpful when preventing and treating a migraine.
Coffee
Using coffee as a migraine treatment isn't as simple as it sounds. Too much coffee may trigger migraines and make them worse, but research has found that small amounts of caffeine might help. A 2014 systematic review of studies found that having about 100 mg of caffeine each day along with pain medication can provide more relief than just medication alone. So, a small cup of coffee a day could definitely make a difference—just don't overdo it.
Beets
Beets contain a lot of manganese, potassium, and vitamin C, and they also happen to be an excellent source of folic acid. A 2016 study published in The Journal of Headache and Pain found that migraine patients who were given 2 mg of folic acid along with vitamins B12 and B6 were more successful in reducing their migraine symptoms than patients who received just 1 mg of folic acid along with vitamins B12 and B6.
Dark Chocolate
Again, magnesium is probably one of the most important nutrients that can potentially fight migraine symptoms, so any food that's high in magnesium might be helpful. Dark chocolate happens to be rich in magnesium, and that can contribute to relaxation and decreased stress.
Broccoli
Broccoli and other cruciferous vegetables might be particularly helpful for premenopausal women dealing with migraines. A 2012 study, which defines menopausal migraines as a subtype of migraine that occurs within two days before or three days after the onset of menses, found some evidence that the phytoestrogens in these veggies might help prevent menstrual migraine attacks during PMS.
Avocado
If fish isn't your thing, then a plant-based source of omega-3 fatty acids is avocado. A 2015 study published in The Journal of Head and Face Pain found that the antioxidants in healthy fats like this can help fight oxidative stress and migraines. Avocados also contain vitamin D, and a 2015 study found that vitamin D can prevent oxidative stress, which can lead to migraines.
Vegan Diet
If you experience bad migraines and you're willing to do just about anything to get rid of them, then it may be time to give up cheese and try a vegan diet. A 2014 study published in The Journal of Headache and Pain found that a plant-based diet followed by an elimination diet might reduce migraine pain. The study was small, and only looked at 42 adult migraine sufferers, half of whom followed a vegan diet for four weeks, then an elimination diet. They concluded that while the vegan diet seemed to help, more research was necessary.
Water
OK, so it's not a food, but water is such an essential part of helping migraines that it felt foolish not to bring it up. Dehydration is one of the leading causes of headaches. A 2020 study looked at 256 female migraine sufferers and found that the duration, pain severity, and frequency of migraines was significantly lower in those who consumed more water. Drink up!
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