Diet and Food Guidance for Migraine

No single food causes or cures migraine. Good eating habits help avoid triggers and keep blood sugar steady.

Eating habits that help

• Eat regular meals and do not skip breakfast
• Drink enough water through the day
• Keep caffeine steady and moderate. Both too much and sudden stopping can trigger attacks.
• Include whole grains, vegetables, fruit, nuts, seeds and legumes
• Include magnesium-rich foods such as leafy greens, pumpkin seeds and almonds, though evidence is modest
• Maintain a healthy weight, since obesity is linked to more frequent attacks

Possible food triggers

Only some people react, and the evidence for many foods is weak. Common ones people report include:

• Alcohol, especially red wine and beer
• Aged cheese and processed meats
• Foods with added nitrates or MSG
• Chocolate, though cravings can be part of the early warning phase
• Artificial sweeteners in some people

How to test a trigger

Keep a diary for 4 to 6 weeks. Remove one suspected food at a time for a few weeks, and see if attacks change. Do not cut out many foods at once, which can cause poor nutrition.

During an attack

Small sips of water and light food such as toast or banana if nausea allows.

Special cases

• Pregnancy: eat regularly and ask your doctor before any supplement
• Children: a balanced diet and regular meals, without strict food bans
• Infants: no honey under 12 months

Key point

Regular meals and water matter more than any single food. Track your own triggers rather than copying a list.