Migraines have dietary triggers. Common: tyramine, histamine, nitrates, MSG, alcohol. Magnesium deficiency found in 50% of migraineurs. Identify personal triggers via elimination diet.
Top Foods
| Food | Why It Helps | Best Timing |
|---|---|---|
| Spinach | Magnesium (79mg). 600mg Mg/day reduced migraine frequency 42%. Mg blocks cortical spreading depression. | Daily, cooked |
| Salmon | Omega-3 reduced migraine hours 30-40% in RCT. EPA reduces CGRP (primary migraine molecule). | 3x/week |
| Ginger | 250mg ginger powder as effective as sumatriptan (Imitrex) in one clinical trial. Gingerol reduces prostaglandins. | At first sign — tea or 250mg powder |
| Water | Dehydration is #1 preventable trigger. 500ml water at onset aborts ~20% of attacks. | 2-3L/day, 500ml at first symptom |
⚠️ Foods That May Worsen Migraine & Headaches
aged cheesecured meatred winechocolate (individual)MSGartificial sweetenerscitrus (~10%)