Here is an easy checklist of healthy changes you can make to your diet that could help your migraine. Do this before you engage in any more complicated diet. 

  • Drink more water, herbal tea
  • Drink less juice, caffeine, alcohol
  • Stop drinking sodas
  • Do not skip meals
  • Have a healthy snack handy to avoid cravings (high in protein, low in sugar)
  • Avoid refined sugar and artificial sweeteners
  • Avoid processed food, eat more fresh food
  • Adopt a healthy mediterranean diet: more vegetables, whole grain, lean protein

If you want to take it one step further: 

  • Consult a nutritionist 
  • Try a lactose-free or gluten-free diet
  • Try an elimination diet with a structured approach

And also…

  • Do NOT engage in expense cures, food fads or extreme diets
  • Do NOT avoid every potential food that could be trigger without a proper observation, especially if you have frequent migraine
  • Keep your horizons open. Remember that diet is not the only component of a healthy migraine-friendly lifestyle
  • Read more on natural supplements for migraine prevention
  • Read more on the ketogenic diet


  • Zaeem Z, Zhou L, Dilli E. Headaches: a Review of the Role of Dietary Factors. Current neurology and neuroscience reports. 2016;16(11):101.
  • Finocchi C, Sivori G. Food as trigger and aggravating factor of migraine. Neurol Sci. 2012;33 Suppl 1:S77-80.
  • Borkum JM. Migraine Triggers and Oxidative Stress: A Narrative Review and Synthesis. Headache. 2016;56(1):12-35.


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