A severe headache, sometimes accompanied by dizziness and/or fuzzy vision, can take an incredible toll on wellbeing – not to mention sideline your plans for the day. Migraines can last anywhere from a half-hour to a full day or more, making them more than an inconvenience.
Diet can play a role as both a migraine trigger and an antidote. While conditions can vary widely from person to person, there are some commonly recognized foods suspected to trigger migraines. And on the flipside, there are many foods that may help ease migraine symptoms – and help with prevention.
Common Migraine Triggers
Migraines can be triggered by many different things, making the condition particularly difficult to understand and manage. Some of the most common migraine triggers include poor or irregular sleep, stress, and hormonal changes common with menopause.
Environmental factors can also spark migraines. Many people find that their migraines are linked to a light sensitivity, so bright or flashing lights and strong glare can cause a headache to come about quickly. Storms or severe weather changes can also pose a problem, usually because of the sudden drop in barometric pressure.
While some of these migraine triggers may feel outside of your control, it can be liberating to know that there is something you can take charge of – your diet.
What to Avoid: Foods that May Trigger a Migraine
Some foods are known to be linked to migraines. Not everyone will have the same triggers, so it can be tricky to identify the specific cause. With that said, an elimination tactic may help you identify if any of these foods are a trigger.
- Chocolate
- Foods with MSG
- Dairy Products
- Artificial Sweeteners (aspartame)
- Caffeine
- Alcohol
- Cured Meats (salami, sausage, bacon)
What to Eat: Foods that May Help Manage Migraine Symptoms
Whether a specific migraine trigger is food-related or not, it’s good to know that certain foods can help ease the severity of symptoms. But they’ve got to become a consistent part of the diet, in order to work! Instead of reaching for these foods when a migraine comes raging in, make them a regular part of a well-rounded diet.
- Walnuts
- Flax Seeds
- Pumpkin Seeds
- Avocado
- Sweet Potato
- Edamame
- Beans
- Fatty Fish (salmon, tuna, sardines)
- Brown Rice
- Dark, Leafy Greens
- Bananas
- Apples
You’ll notice many of the foods on this list are natural sources of magnesium, omega-3 fatty acids or fiber, all of which have been identified as helpful for easing migraine symptoms – and sometimes for preventing migraines altogether.
Another important thing is to stay hydrated! Sometimes a headache isn’t a result of a unique trigger but simply a sign of dehydration. If you find it difficult to drink enough water throughout the day, think about other ways to stay hydrated. For example, incorporate moisture-rich fruits and vegetables into your diet, like watermelon and cucumber.
It’s incredible how interconnected diet, exercise, and sleep are to a healthy life. If migraines are a concern and you’re already enjoying good sleep and a stress-free lifestyle, it may be time to pay closer attention to your diet!
