Anyone who’s ever suffered from a migraine knows just how debilitating they can be. The pain, sensitivity to noise and light, nausea, and other symptoms can last for hours or days and disrupt your whole life.
While there are medications that can help alleviate the symptoms of migraines, they often come with side effects, and they don’t always work for everyone.
Fortunately, there are some foods that have been shown to help prevent migraines or reduce their severity.
In this article, we’ll look at a few different types of foods that can help keep migraines at bay and provide a sample diet plan to help you get started.
Foods rich in magnesium
Magnesium is a mineral that’s involved in many different processes in the body, including muscle and nerve function.
Some studies have shown that people who experience migraines often have lower levels of magnesium in their blood and that supplementing with magnesium can help reduce the frequency and severity of migraines.
Foods that are high in magnesium include:.
- Spinach
- Almonds
- Avocado
- Dark chocolate
- Bananas
- Cashews
- Black beans
- Salmon
- Pumpkin seeds
- Yogurt
It’s worth noting that not all forms of magnesium are created equal. Magnesium oxide, for example, is not as well absorbed by the body as other forms like magnesium citrate or magnesium glycinate.
Foods with anti-inflammatory properties
Inflammation is a natural response to injury or infection, but when it becomes chronic, it can contribute to a range of health problems, including migraines.
Some foods have been shown to have anti-inflammatory properties that can help reduce inflammation in the body.
Some examples of anti-inflammatory foods include:.
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- Blueberries
- Turmeric
- Ginger
- Olive oil
- Nuts and seeds
- Fatty fish
- Leafy green vegetables
Foods that stabilize blood sugar
Low blood sugar (hypoglycemia) can sometimes trigger migraine headaches, so it’s important to eat foods that help keep your blood sugar stable throughout the day.
These include foods that are high in fiber and protein, which take longer to digest and help keep you feeling full and satisfied.
Examples of foods that can help stabilize blood sugar include:.
- Whole grains (quinoa, brown rice, whole wheat bread)
- Lean proteins (chicken, fish, beans)
- Fruits and vegetables
- Nuts and seeds
Sample migraine-busting diet plan
Here’s an example of what a day’s worth of migraine-busting meals might look like:.
Breakfast: Spinach and feta omelet with whole wheat toast
This meal is high in magnesium (from the spinach, feta, and whole wheat bread) and protein (from the eggs), which will help keep you feeling full and energized throughout the morning.
Snack: Apple slices with almond butter
Apples are a good source of fiber, and almond butter is rich in healthy fats and protein, making this a good mid-morning snack that will keep your blood sugar stable until lunchtime.
Lunch: Grilled salmon with quinoa salad
Salmon is a good source of omega-3 fatty acids, which have anti-inflammatory benefits. Quinoa is a good source of both fiber and protein, making it a good choice for stabilizing blood sugar.
Snack: Carrots and hummus
Carrots are high in fiber and hummus is a good source of protein and healthy fats, making this a satisfying snack that will help keep your blood sugar stable.
Dinner: Turmeric chicken with roasted vegetables and brown rice
Turmeric has anti-inflammatory properties, and this meal is also high in fiber (from the vegetables and brown rice) and protein (from the chicken).
Conclusion
If you suffer from migraines, making some changes to your diet may help reduce their frequency and severity. Eating foods that are rich in magnesium, have anti-inflammatory properties, and stabilize blood sugar can all be beneficial.
It’s important to note that everyone’s migraines are different, and what triggers them may vary from person to person. Keeping a food diary can help you identify foods that may be triggering your migraines and help you make more informed choices about what to eat.
