Migraine causes and how to prevent them with your diet

Medically reviewed by Dr. Betsy Koickel, MD on May 1st, 2025.

When you have a migraine, you likely have a hard time doing anything. All you want to do is lie down in a dark room with a cold washcloth on your head and will the pain away.

Pulsing, throbbing, pounding — and often debilitating — migraines affect approximately 36 million Americans. Although not always preventable, understanding what causes migraines, including foods that trigger migraines and foods that help migraines, can help sufferers avoid them.

It’s also important to distinguish between a regular headache and an actual migraine.

How headaches and migraines differ

First things first: Is your headache really a migraine?

Most headaches are tension headaches, which are typically caused by stress, worry or tiredness.

You’re most likely experiencing a tension headache if you experience the following:

The pain is less severe and on both sides of your head.
The pain feels like tight pressure rather than throbbing.
You have soreness in your temples, and your neck and shoulder muscles feel tight.

Migraine symptoms

Migraine pain is more severe than a typical headache, and it’s usually focused on only one side of the head. Less common than tension headaches, migraines typically last between four and 72 hours. Other symptoms can include the following:

Auras affect your vision, causing you to see wavy lines, dots or flashing lights
Extreme sensitivity to light and sound
Nausea and vomiting
Pain that worsens with physical activity
Pain around your eyes or temples, or in your face, jaw, or neck

What are the underlying causes of migraines?

Although the causes of migraines are unknown, there are several common triggers:

Beverages: Alcohol, especially wine, and caffeinated drinks such as coffee and some sodas may trigger migraines.
Dehydration: People prone to migraines should drink plenty of water.
Diet: New or restrictive diets can cause migraines. Also, see foods that cause migraines below.
Environmental: Changes in the weather, specifically barometric pressure, can prompt a migraine, as can exposure to carbon monoxide.
Hormones: Women are three times more prone to migraines and may experience them when hormone levels change during menstruation or menopause.
Medications: Oral contraceptives and vasodilators, such as nitroglycerin, can aggravate migraines.
Stress: Feelings of being overwhelmed at home or work, as well as too much exercise or not enough sleep, can cause stress that leads to migraine.
Sensory stimuli: Loud sounds and flashing lights or bright, glaring sunlight can trigger migraines, as can strong smells such as paint fumes, second-hand smoke, or perfume.
Sleep changes: Changes in your sleep schedule, either too much or too little, as well as jet lag, can trigger migraines.

Foods that cause migraines

There is a connection between diet and migraines. Food additives, including the sweetener aspartame and the preservative monosodium glutamate (MSG), have been linked to migraines. Processed foods — including meats such as bologna, ham, hot dogs, pepperoni or sausage — may also cause them. Other foods that can trigger migraines:

Aged cheese
Citrus fruits
Salty and frozen foods
Pickled and fermented foods such as kimchi and kombucha
Cured meats
Chocolate

Hormones

The hormone estrogen mitigates the way nerves in the brain process pain, so a sudden drop in estrogen can make pain receptors more sensitive and trigger a headache. Because both estrogen and progesterone drop precipitously just before menstruation, many women who suffer from migraines are especially prone to migraines just before their period, which are called menstrual migraines.

Oral contraceptives that contain fluctuating levels of estrogen can trigger headaches as well, especially during the fourth week of a birth control pack, which contains 7 doses of hormone-free placebo pills.

Because estrogen levels also begin to drop as a woman nears menopause, perimenopausal women are also prone to hormone-related headaches.

Posture

Because the muscles in the back, shoulders and neck connect to the muscles of the scalp, poor posture can put excess tension on the head and trigger headaches that can affect the scalp, temples or forehead.

There are several ways to prevent posture-related headaches: working at an ergonomic workstation, being mindful of posture, taking frequent breaks from sitting and doing gentle neck, back and shoulder stretching exercises throughout the day.

Non-steroidal anti-inflammatory drugs (NSAIDs)

Taking frequent doses of anti-inflammatory medications meant to alleviate headaches can actually start to cause headaches instead. These are referred to as “NSAID rebound headaches” or “medication overuse headaches.”

Taking frequent doses of NSAIDs for more than two to three weeks increases the risk of developing rebound headaches.

Rebound headaches are more common in women and in people who suffer from depression, anxiety or chronic pain.

Healthcare providers can help patients choose alternative pain-relieving medications and pain-reducing techniques to reduce the risk of NSAID rebound headaches.

Weather

Another surprising cause of headaches is the weather. Some patients’ headaches are triggered by bright sunlight. In other cases, headaches are triggered by significant changes in humidity or temperature.

Pressure changes caused by a shift in atmospheric pressure can also trigger headaches. These pressure changes are thought to affect chemical and electrical signals in the brain, which in some cases may trigger headaches.

Foods that can actually prevent migraines

Although changes in your diet may not completely stave off migraine attacks, antioxidants, anti-inflammatory foods and vitamins and minerals in certain foods can help. If you are prone to migraines, eat whole, natural foods that don’t have preservatives or artificial flavorings and don’t skip meals.

Here are some foods that help migraines:

Carrots and sweet potatoes: These foods are high in beta-carotene and other nutrients with anti-inflammatory properties.
Dark chocolate: Sometimes associated with migraine triggers, chocolate can help prevent migraines in some people. Chocolate with at least 70 percent cacao contains large amounts of magnesium, which promotes relaxation and sleep.
Eggs: Containing amounts of B vitamins, eggs are effective in reducing headache frequency, intensity and duration.
Figs: Figs have been found to prevent migraines because they contain potassium, which reduces inflammation.
Fruit: Because dehydration can cause migraines, eating fruit with high water content can help prevent them. Choose berries, cucumber, melon, tomatoes, grapefruit, cantaloupe, apricots, papaya, peaches and cherries.
Kale and collard greens: These leafy vegetables are “neutral” foods, meaning they pose no known risk of triggering a migraine attack. They are also high in magnesium and other anti-inflammatory nutrients.
Nuts and seeds: High in magnesium, nuts such as almonds, sesame seeds and cashews have been shown to lower the frequency of migraines.
Quinoa: Another “neutral” food, quinoa is a balanced carbohydrate and protein that is gentle on the gastrointestinal tract, making it a good choice during a migraine attack.
Salmon: Loaded with omega-3 fatty acids, salmon is an excellent anti-inflammatory. It also contains high amounts of B vitamins, including riboflavin, which has been clinically shown to be a helpful tool for managing migraine attacks.
Shrimp: Shrimp contains an antioxidant called astaxanthin, which helps fight inflammation and, in turn, migraine attacks.
Whole grains: Low blood sugar can trigger a migraine. Because whole grains are metabolized slowly, they allow you to maintain consistent blood sugar levels. Common sources of whole grains include buckwheat, barley, bulgur, whole oats and quinoa.

How lifestyle factors impact headache and migraine frequency

Lifestyle factors beyond food can also impact the frequency and severity of headaches and migraines. Some of these may include:

Dehydration
Excessive stress
Intense exercise
Lack of sleep
Skipping meals
Sedentary lifestyle

Living a healthy lifestyle, managing stress, staying hydrated and engaging in moderate exercise can all help reduce the occurrence of migraines. If you need help managing migraines, we are here to help. Just find the center nearest you and walk in or save your spot online.

FAQs

What is the difference between a tension headache and a migraine?

A tension headache is a dull pressure around the forehead or the back of the head and neck, typically affecting both sides of the head. It is less severe than a migraine, which is characterized by more severe pain often on one side of the head. Migraines often come with other symptoms such as nausea, vomiting and sensitivity to light and sound.

Can food really trigger a migraine?

Yes, food is a common trigger of migraines, particularly if you are sensitive to certain foods like aged cheeses, processed meats, chocolate or wine.

What foods can help prevent migraines?

Nutrient-dense foods with anti-inflammatory properties can help prevent migraines. This may include; berries, nuts, seeds, whole grains and foods high in omega-3s like fatty fish.

How do I know if my headache is a migraine or something else?

Migraines are more severe and typically occur on one side of the head. They may be accompanied by light or sound sensitivity, nausea and vomiting or visual disturbances.

If you are unsure, it is best to visit a healthcare provider to determine if the headache is a migraine or other underlying health condition.

What are silent migraines, and how do they differ from regular migraines?

Silent migraines are when you have a migraine aura without a headache. Symptoms may include changes in vision, numbness, tingling or speech difficulty without the pain.

Can dehydration cause a migraine?

Yes, dehydration is a common trigger. Not drinking enough water can lead to decreased blood volume and reduced oxygen supply to the brain, triggering a migraine.

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