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Migraine Diet

Diet plays a large role in overall health. Proper eating habits help in the management of many disorders and diseases, including migraine. Research has found that being overweight or obese can worsen migraine or make migraine attacks more likely.1 Maintaining a healthy weight and getting plenty of water in your diet is an important part of using diet to manage migraine.

While certain foods or ingredients may act as triggers for individual migraineurs, others do not find foods to be a trigger. Regardless, everyone can benefit from a healthy diet, which provides the nutrients the body needs to function at its best.

Common migraine food triggers

Some migraine sufferers are sensitive to particular ingredients in the food. Common triggers include:1,2

  • Aged cheeses
  • Alcohol
  • Artificial sweeteners
  • Caffeine
  • Chocolate
  • Dairy
  • Eggs
  • Food additives or preservatives, such as nitrites (found in processed foods) or monosodium glutamate (MSG) (found in Chinese foods or packaged foods)
  • Nuts

Because certain foods impact individual migraine sufferers but don’t lead to attacks in others, some researchers believe that people with migraines triggered by foods might actually have a hidden food allergy.3

Determining food triggers

To determine which foods, if any, may contribute to your migraines, it can be helpful to keep track of your diet in your migraine journal. By writing down when migraines occurred, what you recently ate, and details of each migraine symptom, you can help determine if your migraine triggers include food and drink.

Possible food triggers can also be identified using an elimination diet. During an elimination diet, all possible triggers are avoided for several weeks. Individual foods on the potential trigger list are then re-introduced one-by-one every few days to determine if you have a negative reaction. If the foods do not trigger migraine symptoms, they can be added back into your diet. Foods that are identified as triggers should be avoided.1

Missing meals

For some people, food and drink are migraine triggers. For others, missing meals or overindulging in a specific type of food can lead to an attack. Eating meals at regularly scheduled times or having healthy snacks between meals can help for those who find this to be a trigger.4


Nutrition and supplements for migraine prevention

There are a number of dietary supplements that have shown promise in clinical trials for their ability to reduce or prevent migraine attacks. While the recommended dose of most vitamins and minerals can be achieved through a healthy, balanced diet that contains a variety of fruits and vegetables, some people can benefit from adding dietary supplements.

Some dietary supplements and herbals that may help:1,5

Written by: Emily Downward | Last review date: August 2019
  1. Migraine diet: a natural approach to migraines. Physicians Committee for Responsible Medicine. Available at Accessed 6/22/18.
  2. Headaches and food. Cleveland Clinic. Available at Accessed 6/22/18.
  3. Alpay K, Ertas M, Orhan EK, et al. Diet restriction in migraine, based on IgG against foods: A clinical double-blind, randomised, cross-over trial. Cephalalgia. 2010 Mar;30(7):829-837. doi:
  4. Migraine and diet. American Migraine Foundation. Available at Accessed 6/22/18.
  5. Sun-Edelstein C, Mauskop A. Foods and supplements in the management of migraine headaches. Clin J Pain. 2009 June;25(5):446-452. doi: 10.1097/AJP.0b013e31819a6f65. Abstract.