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35 Migraine-Friendly Foods

While these foods may be migraine-friendly for some, it’s important to consult a healthcare provider for personalized advice. Here are 35 foods that are generally considered to be migraine-friendly:

Fruits and Vegetables

  • Bananas: Rich in potassium, which may help regulate fluid balance.
  • Sweet Potatoes: A source of complex carbohydrates and fiber.
  • Spinach: High in magnesium, a nutrient that may help manage migraines.
  • Carrots: Low on the glycemic index and less likely to trigger headaches.
  • Cucumbers: Hydrating and low in tyramine, a potential migraine trigger.
  • Zucchini: Easy to digest and low in potential migraine-triggering compounds.
  • Blueberries: High in antioxidants and low in histamine.


  • Salmon: Rich in omega-3 fatty acids, which may reduce inflammation.
  • Chicken: Lean protein that is generally safe for most migraine sufferers.
  • Turkey: Another lean protein option.
  • Eggs: High-quality protein and rich in nutrients.
  • Tofu: Plant-based protein that is low in tyramine.

Dairy Alternatives

  • Almond Milk: Free from lactose, a potential migraine trigger for some.
  • Coconut Yogurt: A dairy-free alternative that’s generally well-tolerated.


  • Brown Rice: High in fiber and low on the glycemic index.
  • Quinoa: A complete protein and rich in various nutrients.
  • Oats: Good for stabilizing blood sugar levels.

Nuts and Seeds

  • Almonds: Another good source of magnesium.
  • Chia Seeds: Omega-3 fatty acids can help with inflammation.
  • Sunflower Seeds: Low in migraine-triggering compounds.


  • Green Tea: Low in caffeine and may have anti-inflammatory properties.
  • Herbal Teas: Such as chamomile or peppermint.
  • Water: Staying hydrated can help prevent migraines.


  • Chickpeas: High in protein and fiber.
  • Lentils: Another good source of protein and fiber.

Condiments and Spices

  • Ginger: Known for its potential anti-inflammatory properties.
  • Turmeric: Another anti-inflammatory spice.

Healthy Fats

  • Olive Oil: High in monounsaturated fats.
  • Avocado: Provides healthy fats and is low in tyramine.


  • Pure Cocoa: Without any additives or sugars.
  • Cinnamon: May help regulate blood sugar.
  • Maple Syrup: A natural sweetener that is low in tyramine.
  • Coconut Flakes: A good option for added flavor and texture.
  • Pumpkin: Low in calories and high in fiber.
  • Bell Peppers: Rich in antioxidants and low in tyramine.

Remember, while these foods are generally considered to be migraine-friendly, individual triggers can vary. It’s important to keep a food diary to understand what works best for you and consult a healthcare provider for tailored advice.

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