9 Foods and Drinks to Help Manage Migraine Symptoms

Migraines are severe headaches that can interfere with your daily activities. You can try adding certain foods and drinks to your diet to help control migraines.

Migraines cause severe pain, especially on one side of the head. You shouldn’t rely on medication to cure or prevent them. Focus on healthy eating before you start. Don’t forget to drink some chia, almond, or herbal tea while relaxing in a dark, quiet room. There are certain foods and drinks that you can add to help manage migraines, but not all foods and drinks will help. Certain foods, like pickles, chocolate, or caffeine, can trigger them. The best way is to identify what’s causing them and eliminate them from your diet.

What is a Migraine?

Migraine is a condition that often causes headaches. You have a throbbing pain on one side of your head. Migraines can cause other symptoms, such as:

• Feeling very tired
• Yawning
• Cravings for certain foods
• Feeling thirsty
• Mood changes
• Stiff neck
• Urinating more often
• You will also have nausea and vomiting.

Some migraine symptoms can appear up to two days before the headache starts and may end after the headache ends, according to the United Kingdom’s National Health Service. Migraine headaches generally last between two hours and three days, and people may experience migraine headaches several times a week or rarely.

Migraine Triggers: Foods to Avoid

Certain foods and drinks can make this condition worse;

• Aged and fermented foods like pickles – Although delicious, pickles is often high in tyramine and salt, which can trigger migraines. A February 2024 study published in Scientific Research found that pickles is associated with a migraine diagnosis.
• Spicy Foods – Red peppers and spicy spices are commonly used in savory dishes, but they can also cause migraines.
• Caffeinated beverages (tea, coffee) – Too much caffeine can cause headaches. According to a 2020 study published in the journal Nutrients, people with migraines should not consume more than 200 milligrams of caffeine per day. Phenylethylamine, which can cause headaches.
• Processed meats – Hot dogs and sausages may contain sodium nitrate, a food that can trigger migraines.
• Artificial Sweeteners – Aspartame is a sweetener that can trigger migraines in some people.

The onset of migraines after eating usually varies from a few hours to 72 hours. Certain tyramine-containing foods, such as aged pickles and snacks, trigger migraines more quickly, while spicy or sweet foods slow them down. This variation underscores the importance of migraine diaries in determining when a person reports them. Keeping track of what you eat and noticing when symptoms occur can help you spot patterns and adjust your diet.

9 Foods and Drinks That Treat Migraines

1. Spinach

This vegetable is rich in magnesium, which relaxes the nerves and prevents the nervous system from becoming overstimulated. A 2023 study published in Frontiers in Health found that a plant-based diet that included spinach was linked to fewer headaches. Try adding spinach to dishes like sandwiches and salads. You can also add spinach to your morning smoothie or soup for an extra boost of magnesium.

2. Flax and chia seeds

The omega-3 fatty acids in these healthy seeds have anti-inflammatory properties that protect blood vessels and reduce the severity of headaches. Add ground flax seeds to smoothies, yoghurt, and even rotis (Indian flatbread). Soaked chia or flax seeds can be added to drinks or sprinkled on fruits.

3. Whole grains

Slow-releasing carbohydrates in whole grains like millet and sorghum help maintain blood sugar balance, which is important in preventing migraines. Prepare finger millet porridge, sorghum or pearl millet.

4. Turmeric

Turmeric contains an active compound called curcumin, which reduces oxidative stress and inflammation (a common side effect). Curcumin may be a good candidate for preventing and controlling migraines. According to research published in the journal Biomedicine & Pharmacotherapeutics in 2023, turmeric is beneficial due to its anti-inflammatory, anti-protein aggregation, and antioxidant properties.

5. Ginger

Ginger helps reduce nausea, a common condition. A 2021 study published in the Journal of Clinical Psychiatry found that ginger helps reduce the risk of nausea and vomiting associated with migraines. Add fresh ginger to vegetable curries or tea. You can drink ginger tea directly to reduce symptoms.

6. Pumpkin seeds

Pumpkin seeds are rich in magnesium and help relax the nerves, preventing headaches from starting. Lightly toast them with a little salt and serve. You can add these healthy seeds raw to vegetables or to smoothies

7. Bananas

Bananas are rich in potassium and B vitamins, which help balance blood sugar and reduce nerve sensitivity. Eat this fruit as a snack or use it to make a smoothie. You can eat it with porridge or cereal in the morning.

8. Almonds

Almonds provide magnesium, which reduces muscle tension and supports mental health. Soak some almonds overnight and eat them in the morning. Add some almonds to homemade granola, smoothies or ladoos.

9. Herbal tea

Herbal teas like peppermint and chamomile can reduce stress and help relieve migraine-related stress by relaxing the nerves. Drink a cup of herbal tea in the morning. Drinking a cup of tea in the evening can help reduce migraine pain.

In addition to managing migraine pain with good food and drink, you should also stay hydrated by drinking water, as even a small amount of dehydration can reduce headache pain. You can add cucumber or mint to the water to add hydration and flavor.