Food for Thought: Eating Smarter to Ease Migraines

Tria Health
Jun 17
3 min read

Nuts is a mason jar with leaves around it — Photo by Pexels

If you get migraines, even small daily choices, like what you eat, can make a big difference. Food won’t cure migraines, but it can help reduce how often they happen and how bad they feel.

Let’s dig into how what you eat and how you eat can help reduce migraine risk or avoid migraines all together.

Why Food Matters for Migraine Management

Food affects our bodies in many ways. For people who experience migraines, it can be either a helpful tool or a hidden trigger.

Since everyone is different, it helps to keep a food and symptom journal. This can show patterns, like if eating cheese gives you a headache, but your friend can eat it with no problem.

Consistency is Key

When you eat is just as important as what you eat. Skipping meals or going too long without food can trigger migraines. Try to:

Eat at the same times every day
Have smaller meals or snacks throughout the day
Avoid long gaps between meals

According to the American Migraine Foundation, some of the most common foods that can trigger migraines are:

Aged cheeses (such as cheddar or blue cheese)
Cured meats (pepperoni, salami)
Alcohol (especially red wine)
Caffeine (when consumed irregularly or in excess)
Aspartame (and other artificial sweeteners)
Foods containing MSG (monosodium glutamate)

Avoiding or limiting these foods may help reduce your risk of triggering a migraine, especially when combined with consistent eating habits and proper hydration.

Migraine Friendly Foods

Not all foods are foes, many help reduce inflammation, improve blood flow, and promote brain health. While everyone’s migraine story is different, the following food categories are often safe bets and may even provide protective benefits:

Magnesium Rich Foods

Magnesium helps your brain and can reduce migraine frequency. Try:

Leafy greens (spinach, kale)
Pumpkin seeds
Avocados
Almonds

Omega-3 Rich Foods

A diet higher in omega-3 fats can lead to fewer migraines and reduced pain (NIH/NIA Study). Look for foods like:

Fatty fish (salmon, sardines, and mackerel)
Flaxseed and chia seeds

Anti-Inflammatory Options

Inflammation can lead to migraines. These foods may help reduce inflammation:

Berries (blueberries, raspberries)
Turmeric (add it to soups or teas)
Olive oil
Broccoli and Brussels sprouts

Hydration Solutions

Not drinking enough water is a common migraine trigger. Stay hydrated by:

Drinking water throughout the day
Eating water-rich foods like watermelon and cucumber
Sip herbal teas or soups

When to Talk to a Professional

Food is just one part of the migraine puzzle. Stress, sleep, hormones, and your environment also matter. If you’re not sure what’s helping or hurting, talk to a health care provider.

How Tria Health Can Help

If migraines are part of your health challenges, you don’t have to manage them alone. At Tria Health, we believe that lasting relief, whether from migraines or other chronic conditions, comes from understanding the whole person and not just the symptoms. If Tria Health is part of your benefit program, we can help you understand how diet, stress, and daily habits affect your health and wellbeing. Our team of pharmacists and health coaches work one-on-one with you to review medications, explore lifestyle factors like nutrition and stress, and create a personalized care plan to fit your unique needs. Whether you’re navigating chronic conditions, managing medications, or working toward healthier habits, our goal is to give you the tools and guidance to take charge of your health with confidence.