How Diet Can Impact Migraines: Nutritional Tips to Help

According to a 2023 review paper, the global prevalence of Migraines is ~14-15%.1 Migraines prevalence rates are higher in women than men, with some data reporting women experiencing migraines at double the rates of men. A migraine is a debilitating headache disorder that varies in frequency from yearly to monthly to even weekly in some patients. Migraine research has generally accepted that there are dietary triggers for migraines.2 Research on nutrition and migraines also shows that dietary interventions can increase the quality of life in migraine patients.2 

 

There are three different routes by which dietary changes can impact migraine frequency and severity. The first is implementing diet changes to decrease inflammation. Research has linked an increase in inflammation and inflammatory markers to migraines. The second route is preventing dips in blood sugar and keeping hydrated. Research shows that regular meal timing and adequate hydration prevent migraine attacks, as low blood sugar and dehydration can both be strong migraine triggers. The third route is removing dietary triggers for migraines. We give further details on these routes below! 

 

Research also shows that deficiencies in a few individual nutrients can impact migraine frequency and severity. These are Magnesium, Coenzyme Q10, and Riboflavin. Increasing intake of these nutrients via foods may help with migraine frequency and severity. In some circumstances, supplementation may be beneficial; working with a dietitian familiar with migraine treatment can be very helpful in determining this. 

Decreasing Inflammation

1. Increase intake of anti-inflammatory foods:

   Foods high in Omega-3 fatty acids like fish, flaxseeds, and chia seeds, as well as foods high in anti-oxidants like spinach and blueberries, can have strong anti-inflammatory effects and may decrease migraine frequency and severity. Find more foods high in Omega-3 fatty acids by clicking here.

2. Decrease intake of pro-inflammatory foods:

   Fried foods, processed meats, and highly processed foods containing a lot of additives have been shown to increase inflammation in some individuals and be potential migraine triggers.

Managing Blood Sugars & Hydration

1. Don’t Skip Meals

   Foods high in Omega-3 fatty acids like fish, flaxseeds, and chia seeds, as well as foods high in anti-oxidants like spinach and blueberries, can have strong anti-inflammatory effects and may decrease migraine frequency and severity. Find more foods high in Omega-3 fatty acids by clicking here.

2. Keep Hydrated

   Fried foods, processed meats, and highly processed foods containing a lot of additives have been shown to increase inflammation in some individuals and be potential migraine triggers.

Dietary Triggers

The research on migraines notes a variety of food triggers. Below, we list some of the top triggers noted in the research and that we see in our patients. It is important to note that cutting out all these foods without provision from a dietitian or health care provider can lead to nutrient deficiencies! Please work with a healthcare provider before you attempt to eliminate any of these foods on your own. 

1. Gluten
2. Hard cheeses
3. Alcohol
4. Caffeinated beverages
5. Citrus Fruits like tomatoes
6. Artificial sweeteners
7. MSG
8. Chocolate

The most important takeaway about nutrition and its role in migraine treatment is that it is not a one-size-fits-all approach. It is extremely individualized, and it’s important to work with a healthcare provider like a doctor or dietitian to tailor a plan that works best for you while assuring you are still getting all the vitamins and minerals you need to be healthy. 

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References: 

1. Steiner TJ, Stovner LJ. Global epidemiology of migraine and its implications for public health and health policy. Nat Rev Neurol. 2023 Feb;19(2):109-117.
2. Gazerani P. Migraine and Diet. Nutrients. 2020 Jun 3;12(6):1658. 

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