Migraines have several dietary triggers, and the condition can become much more difficult to handle as these triggers vary from one person to another. Every individual suffering from this condition would have to understand their specific dietary triggers and avoid consuming them to manage the symptoms better. As such, it can become difficult to understand which foods should be included in the diet when there is so much talk on what should be avoided. Some of the healthiest foods to help manage the pain associated with migraines are:

• Legumes, fruits, and vegetables:  Legumes, fruits, and vegetables can be of great help as they contain estrogen. Plant estrogen can help in tackling the effects of the regular estrogen synthesized in our body. So, adding these substances into the diet plan can be particularly helpful for women who experience migraines through their menstrual cycle. Also, these substances have high fiber content and can help remove excess estrogen along with the waste, blocking their recycling into the bloodstream. One should include 7 to 10 servings of fruits and vegetables in their daily diet.
• Ginger:  It has been shown in several studies that ginger has certain potent compounds that are similar to the ones in Non-Steroidal Anti-Inflammatory Drugs (NSAIDs), some of which help reduce headaches. These compounds present in ginger possibly work in reducing migraines by blocking inflammatory substances known as the prostaglandins. While it hasn’t yet been established that ginger can reduce the frequency of migraines, it is certainly capable of handling the symptoms like nausea. So, ginger is a beneficial addition to the diet plan for migraine patients.
• Foods rich in magnesium:  Some studies have shown that magnesium was found to be deficient in people suffering from migraines, and it is suspected that reduced magnesium levels in the body can make the brain more sensitive to migraine attacks. To combat this, foods rich in magnesium, like beans, dark green leafy vegetables, and whole grains, should be included in the diet. The recommended quantity of magnesium that should be consumed regularly lies between 310mg and 320mg for women and between 400mg and 700mg for men to control migraines due to magnesium deficiency. Roasted pumpkin seeds, almonds, brazil nuts, and halibut can make for good additions to the diet.
• Fatty fish:  Salmon and other types of fatty fish like herring, mackerel, and trout have been observed to be capable of reducing migraine pains. These foods are known to be rich in the omega-3 fatty acids EPA and DHA. Reports say that anti-inflammatory compounds can reduce the intensity and frequency of migraine attacks within 6 weeks. Consuming 125-gram servings about four times in a week can provide the body with a good amount of anti-inflammatory substances to manage migraines.

In addition to the foods mentioned above, several over the counter medications, such as Advil migraine medication for migraine headaches, can help soothe the symptoms and duration of a painful headache