Most people with migraines know that certain foods can be migraine triggers. But did you know that other foods can also help prevent migraines? It’s true, and Alicia Silverstone has compiled a good list of them on her blog The Kind Life. We’ll talk about some of her recommendations, alternatives, and give some additional suggestions.


Millet is a grain that has recently grown significantly in popularity, after spending a long time being used primarily as an animal feed. Millet is recommended because it contains a great deal of magnesium, which can help reduce migraine attacks. Other foods high in magnesium include dark leafy greens, many nuts and seeds (especially squash and pumpkin seeds), some types of fish, dried fruits, and dark chocolate.

Millet grain over flowing a wooden spoon


Flaxseed makes her list because it is high in omega-3 fatty acids, and these have been linked to a lower risk of migraines. Other foods that may be good for this include prairie-raised meat and dairy, soy, wild rice, walnuts, black beans and kidney beans, and seafood. Another good source of omega-3 is olive oil, which Silverstone listed separately.


Spinach is listed here because in addition to magnesium, it includes the highest amount of vitamin B2 (riboflavin) of any vegetable. Other great sources of ribovlavin include brewer’s yeast, almonds, organ meat, whole grains, mushrooms, and broccoli.

woman drinking water on a hot day to stay hydrated


Dehydration can be a migraine trigger. Make sure you’re drinking the right amount of water, about 1 mL per Calorie in your diet. The best way to be sure you’re getting enough water is to pay attention to your body’s signals. Urine is one of the best indicators of your hydration level. It should be pale yellow.


Listed in her also-prevents section, peppermint is actually a highly effective treatment used for migraines without aura. Applications of a 10% menthol solution can give significant migraine pain relief. Based on this, many believe that eating peppermint may prevent migraines.

Cayenne and other Chilis

Chili peppers are commonly used to cure chronic pain. They may be equally effective on migraines as on other types of pain. Again, their curative power is thought to correspond to a preventive power.


As a treatment, ginger rivals common migraine medications. There has not been much study on its preventive power.

These food treatments are a great way to try to reduce the frequency and severity of your migraines. But you should also consider whether TMJ is playing a role as migraine trigger. If you haven’t been evaluated for TMJ, please call (303) 691-0267 for an appointment at the TMJ Therapy & Sleep Center of Colorado in Denver.