If you’re a migraine sufferer, you know how debilitating these headaches can be. The throbbing pain, nausea, and sensitivity to light and sound can make you feel like a hermit hiding from the world. While there isn’t a one-size-fits-all solution, what you eat can make a huge difference.

1. Foods to Eat: Go for Magnesium-Rich Options
Magnesium is a migraine warrior. Foods rich in magnesium, such as spinach, avocados, and almonds, can help prevent attacks. Incorporate leafy greens, whole grains, and seeds into your daily meals. Bananas are also a great snack that gives you a magnesium boost while being easy on the stomach. Think of it as a tasty shield against the migraine monster.

2. Hydration: Drink Your Way to a Clear Head
Dehydration is a major migraine trigger, so make sure you’re drinking enough water throughout the day. Aim for at least 8 glasses daily, and if you’re feeling fancy, try coconut water for an extra dose of electrolytes. Herbal teas like ginger or peppermint can also help soothe symptoms if a migraine strikes. Cheers to staying hydrated!

3. Anti-Inflammatory Foods: Load Up on Omega-3s
Omega-3 fatty acids, found in salmon, flaxseeds, and chia seeds, have anti-inflammatory properties that may help prevent migraines. Incorporate these healthy fats into your diet to keep your brain happy. A dinner of grilled salmon and a side of leafy greens is both delicious and migraine-friendly.

4. Foods to Avoid: Bye-Bye, Aged Cheese and Caffeine
Certain foods can trigger migraines faster than you can say “headache.” Aged cheese, red wine, processed meats, and anything loaded with MSG are common culprits. Caffeine is another tricky ingredient; it can relieve migraines in small doses but trigger them if you overindulge or experience withdrawal. It’s a fine line, so tread carefully.

5. Artificial Sweeteners: Sweet but Dangerous
Artificial sweeteners like aspartame may be migraine triggers for some people. If you notice a pattern, it’s time to kick the diet sodas to the curb. Opt for natural sweeteners like honey or maple syrup in moderation. Your taste buds and your head will thank you.

6. Keep a Food Diary: Know Your Triggers
Everyone’s migraine triggers are different, so it’s crucial to keep a food diary. Write down everything you eat and note when a migraine hits. Over time, patterns may emerge, helping you identify and eliminate specific triggers from your diet. Knowledge is power—and in this case, it could mean fewer migraine days.