Approximately 24% of North Americans suffer from migraines. Different from headaches, migraines are defined as a set of symptoms that are related to the central nervous system and are often a sign of an underlying condition. They can impair your ability to see, hear, and maintain your balance. And they can even interfere with the ability of your gastrointestinal tract to function properly.

The Relationship between Migraines and Diet

If you pay attention to the factors that trigger your migraines, you may notice that they strongly correlate with your diet. In particular, if you suffer from frequent migraines, your diet may be high in a protein known as tyramine. It’s present in a variety of foods, including smoked meat, pork, cheese, chocolate, alcohol, and many fruits. Along with other chemicals in the brain, tyramine can make you more susceptible to migraines. It can also elevate your blood pressure and endanger your health more generally.  

Foods That Reduce Migraines

The good news is that just as there are foods that trigger migraines, there are also foods that prevent them. Here are some foods that can reduce the likelihood of developing a migraine:

• Leafy greens (e.g., spinach and Swiss chard): These vegetables are packed with magnesium, which has been found to reduce migraines.
• Healthy fats (e.g., salmon, olive oil, and walnut oil): The omega-3 fatty acids in these foods decrease the frequency and severity of migraines.
• Seeds, nuts, and mushrooms: Seeds and nuts often contain coenzyme Q10 and riboflavin, which can reduce migraine frequency by two to three times in many people. Mushrooms are also high in riboflavin.