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Food And Migraine-Prevention, triggers, and relief

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Migraine is a severe headache, usually on one side of the head and often accompanied by nausea or photosensitivity. Migraines cause inflammatory changes in nerve cells that cause pain. Before migraines starting, some people may experience sensitivity to light, flashes of light, or a tingling sensation in their hand or face. This condition is called the aura.

It is very important to pay attention to the diet of people with migraines. Because many people who have migraines skip breakfast or lunch because they are busy or stay hungry for a long time, this aggravates their migraines.

young migraine - Food And Migraine-Prevention, triggers, and relief

What can trigger migraines?

Having a healthy diet can help prevent migraines. The best defense against migraine headaches can be to know what triggers us and try to avoid them. A healthy diet should include fresh foods, including fruits, vegetables, whole grains, and low-fat protein.

Foods that include a lot of sodium, as well as foods with additives like monosodium glutamate (MSG) or artificial sweeteners such as aspartame, could cause migraines.

  • Prolonged hunger
  • Low blood sugar levels
  • fatigue Anger and a lot of pressure
  • alcohol consumption
  • changes in the weather
  • changes in sleeping habits
  • certain medications
  • stress

foods that trigger migraine - Food And Migraine-Prevention, triggers, and relief

What foods can trigger migraines?

In patients with migraines, it is necessary to pay special attention to the general health of the body. Eating several small meals, regular water intake throughout the day, regular physical activity, adequate sleep, and stress management can prevent migraines.

Migraine headaches usually involve a series of reactions in the blood vessels and nervous system. Some foods that trigger headaches, if you have this illness, you should avoid eating them. Some foods that commonly trigger migraines include:

  • aged cheeses
  • alcohol, particularly beer and red wine
  • chocolate
  • cured meats and Meat (including beef, chicken, pork, fish, turkey, etc.)
  • food preservatives, such as nitrates, nitrites, MSG, and artificial sweeteners
  • smoked fish
  • yeast extract
  • Dairy products (including high-fat milk, goat’s milk, cheese, yogurt, etc.)
  • Salty foods
  • Pickled and fermented foods
  • Frozen foods
  • Wheat (in the form of bread, pasta, etc.)


Weight management for migraine patients

Maintaining a healthy weight is essential to reduce the risk of migraines. Overweight can cause migraines or make them worse. Some tips to help control weight:

  • Drink plenty of water throughout the day. Drinking water prevents dehydration and headaches and makes you feel full.
  • Try to increase the number of meals during the day. Between each meal, try small snacks. Snacks throughout the day make you feel refreshed.

healthy lunchbox 300x194 - Food And Migraine-Prevention, triggers, and relief

Healthy Eating for a Healthy Head

Diet plays a role in preventing, stimulating, and relieving migraines. However, migraine’s triggers differ from person to person, and therefore food that is good for one person may not be suitable for another. About diet, people can avoid foods that trigger headaches to control pain and reduce the frequency or severity of migraines. The best way to prevent migraines is to consult a doctor and nutritionist to determine a suitable plan and diet.


Most people in the world don’t drink enough water, which can lead to dehydration. Dehydration is one of the worst things that can happen to a headache. Drinking plenty of water seems easy but need to have a proper plan to drink eight glasses of water a day. If you want to fight migraines, you must drink more water. The electrolyte and natural salt in water contain magnesium, potassium, chloride, and sodium, which fight migraines.


This mineral plays a role in some main functions of the body. Magnesium attaches to specific receptors in the brain that are associated with migraines. Decreased magnesium levels in the brain can lead to migraines. Studies show that taking magnesium supplements can be beneficial for people with migraines.

Vitamin B2(Riboflavin)

One of the primary roles of vitamin B2 (riboflavin) in the body is to help enough growth and development of productive tissues of organs such as skin, connective organs, eyes, mucous membranes, nervous system, and immune system. This vitamin has a significant role in regulating neurotransmitters in the brain. Therefore, it can affect decreasing migraine frequency and severity.

You can find this vitamin in cereals, plants, fish, milk, chicken, and dairy products.

Omega 3

Many studies have shown a beneficial impact of omega-3 fatty acids in controlling and improving attacks by migraines. Omega-3 fatty acids find in a variety of vegetable oils such as soybean oil and oilseeds such as walnuts, but the best rich source is fatty fish such as salmon.


Fruits and vegetables

Eating a variety of vegetables and fruits helps these patients maintain overall health, weight, and even relaxation, and you should put them in their diet. Each time, try to fill up half of your plate with fruits and vegetables and include a variety of vegetables in your diet.

Except for citrus, which can trigger some patients, Oranges and grapefruits are among the fruits that worsen headaches in most patients because these fruits increase the absorption of copper in the intestinal, thereby increasing migraine attacks. In contrast, fruits such as apples, bananas, and pears relieve pain because they keep blood sugar levels stable.

Also read: Foods and Drinks That Tend to Spike Blood Sugar

And other safe food includes:

  • orange, yellow, and green vegetables, such as summer squash, sweet potatoes, carrots, and spinach
  • carbonated, spring, or tap water
  • rice, especially brown rice
  • dried or cooked fruits, particularly non-citrus kinds such as cherries and cranberries
  • natural sweeteners or flavors, such as maple syrup and vanilla extract




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