Migraines are a problem for more than 300 million Americans, the Nutrition Research Center indicates. Unfortunately, triggers and cures are different for each sufferer and, thus, have to be diagnosed on an individual basis. There have been some common themes found among individuals dealing with migraines, including foods that cause headaches, prevent headaches and help to decrease pain. Work with a dietitian or physician to help determine triggers before adding supplements.
Food Triggers
Some foods have been found to trigger migraines in multiple individuals. These include dairy products, caffeine, high-sodium foods, chocolate, sugar, wheat, alcohol, eggs, citrus fruits, and cured or processed meats. Food diaries should be kept to determine what foods are triggers. List food additives found in consumed foods to help determine if the problem is an artificial color, flavoring, preservative or sweetener.
Safe Foods
Foods generally considered safe tend to be whole foods, according to the Nutrition Research Center. These foods include whole grains such as brown rice; green, cooked vegetables such as broccoli and spinach; orange and yellow vegetables such as squash and sweet potatoes; cooked or dried fruits, with the exception of citrus, apples, bananas and peaches; and plain or carbonated water.
Starchy Foods
High fiber and starchy foods have been found to reduce pain and help with nausea during migraines, based on research from the Physician's Committee for Responsible Medicine. Eating potatoes, rice, pasta, crackers and toast may help relieve migraine symptoms. The Nutrition Research Center reports that wheat can be a trigger for some individuals, so avoid wheat products if it is determined to be an issue.
Calcium
While dairy products can trigger headaches in some individuals, calcium has been used to treat migraines, according to Preventive Medicine and Nutrition. Avoid eating yogurt, cheese or milk during headache episodes; instead try 1,200 mg chewable calcium supplements at the onset of a migraine, suggests the Physician's Committee for Responsible Medicine.
Magnesium
Researchers at the Grand Forks Human Nutrition Center have discovered that a diet low in magnesium can lead to changes in brain waves in women. The center also found that half of the migraine suffers studied had low levels of ionized magnesium in the blood. Magnesium supplementation helped reduce the number and duration of migraines in some individuals. The Dietary Reference Intake is between 310 to 420 mg daily, depending on sex and age.
