If you're as busy as weare, you want a tasty breakfast that's actually fast — without triggering a migraine attack.
So if you've ever struggled with what to eat for breakfast with migraine, here's a recipe we've tweaked over the years. It steers clear of some common breakfast ingredients that are problematic for many people with migraine: bananas, raisins, nuts, andhigh sugar. Oats also boost hydration levels, which is helpful in avoiding dehydration and the headache and migraine trigger it can be for some.
For those avoiding gluten, this recipe is a filling way to start the day without wheat. Get an extra boost of omega-3 fatty acids by mixing in flax seeds too!
Easy Weekday Breakfast: Overnight Oats and Berries
Ingredients
- 1/3 cup oats — preferably steel cut or organic
- 1/3 cup milk of your choice (such as coconut milk, or if you tolerate nuts, almond* milk)
- 1/3 cup water
- 1 tsp organic pure maple syrup
- 1/2 tsp ground cinnamon
- 1 to 2 drops vanilla extract
- 1 cup mixed berries — fresh or frozen, preferably organic
- Optional add-ins:
- 1 tbsp chia seeds for protein
- 1 tbsp flax seeds for migraine-fighting omega-3
- 1 tbsp unsweetened coconut
Directions
The night before, put all ingredients into a Mason jar, coffee cup or container with lid, cover tightly and shake well. Refrigerate overnight and take out in the morning. It's best if you give it 15 to 20 minutes to come to room temperature while you shower before enjoying. Serves 1.
Tips:
- Save time by making up five batches at once for the week.
- Print this or save as a PDF to print later using the buttons on this page.
Please Note: Certain ingredients identified with an asterisk (*) are reported as migraine triggers by some patients.Migraine food triggers are a very personal thing: Learn more here.If you think you're sensitive, please make a substitution.
Eat Food That Reduces Inflammation
Research shows that people with migraine have higher baseline levels of inflammation than those without migraine. And, during a migraine attack, these levels can rise.
Luckily, there are several ways to reduce inflammation. A great place to start is by being mindful of what you eat. Aiming for a diet with a 4:1 ratio of omega-3 and omega-6 rich foods is an easy way to address inflammation.
More Omega-3, Less Omega-6
Omega-3 and omega-6 are types of fatty acids. Both are needed for survival, but their effects on the body are not the same. Omega-3 fatty acids have anti-inflammatory and pain-blocking effects, while omega-6 fatty acids can actually worsen pain. Research shows
Migraine Again Verified Source Ramsden CE et al.Dietary Alteration of N-3 and N-6 Fatty Acids for Headache Reduction in Adults With Migraine: Randomized Controlled Trial. The BMJ. July 1, 2021.
that increasing omega-3 intake and decreasing omega-6 intake can reduce migraine frequency — possibly even more than some migraine medications!
Next time you’re wondering what to eat for breakfast with migraine, consider these anti-inflammatory foods that are high in omega-3s:
- Chia
- Flax seeds
- Walnuts
- Cold-water fish, like salmon, halibut, sardines, and tuna
- Dark leafy greens
Omega-6 is found in processed foods, as well as corn-based products and vegetable, sunflower, safflower, and soybean oils.
If you’re struggling to maintain that 4:1 omega-3 to omega-6 ratio, fear not. Certain supplements, such as fish oil or krill oil, can also boost omega-3 levels.
Is Oatmeal Good for Migraine?
Oatmeal is a quintessential breakfast food, but does oatmeal help with headaches? Answers are hardly ever cut and dry. But, choosing foods with a low glycemic index can help maintain steady blood sugar levelsand, in turn, prevent a migraine attack. Given that oats have a low glycemic index, yes, oatmeal may be a wise choice for folks with migraine.
Here are two ways that oats can combat migraine:
- Oats have beta-glucan, which is a type of soluble fiber that can reduce blood sugar levels and inflammation.
Migraine Again
Verified Source
Bashir KMI et al.Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. International Journal of Molecular Sciences. September 5, 2017.
- Essential amino acids are also found in oats.These help combat fatigue, a common migraine symptom, and it has antioxidant effects.
Migraine Again
Verified Source
Rafique H et al. Dietary-Nutraceutical Properties of Oat Protein and Peptides. Frontiers in Nutrition. July 5, 2022.
Don’t Skip Breakfast!
Mornings are often hectic, making it easy to fall into the trap of skipping breakfast. But, if you have migraine, you may know that skipping meals could be a recipe for disaster as not eating is a migraine trigger for some with the disease.
For starters, missing meals causes your blood sugar levels to drop, which can trigger migraine attacks. Not only that but when skipping meals becomes a habit, certain hormones and blood vessels function less efficiently. As a result, your risk of stroke, heart attack, high blood pressure, or even developing diabetes increases.
Making meals ahead of time and keeping migraine-friendly snacks on hand is a great way to proactively manage migraine and its triggers.
What’s the Best Breakfast for Migraine?
While there are many great recipes and diets for migraine, the ingredients in Overnight Oats and Berries have several benefits as an all-star migraine breakfast:
- Oatmeal has a low glycemic index, which helps keep blood sugar levels stable throughout the day. It is also rich in antioxidants and can reduce inflammation. So, is oatmeal good for headaches? Sounds like it!
Perrelli A et al. Biological Activities, Health Benefits, and Therapeutic Properties of Avenanthramides: From Skin Protection to Prevention and Treatment of Cerebrovascular Diseases. Oxidative Medicine and Cellular Longevity. August 23, 2018.
- Chia seeds and flax seeds have omega-3s, which are known for their anti-inflammatory and pain-reducing effects.
- Berries are a prebiotic and fiber-rich food. If you’ve been dealing with migraine, you may know that the gut-brain connection could have some migraine implications.
- Maple syrup may be a good substitute for refined sugars, as it has a lower glycemic index.
Migraine Again
Verified Source
Kirkpatrick K. Is Maple Syrup Better for You Than Sugar? Cleveland Clinic. September 22, 2021.
- Coconut has digestible fiber, as well as magnesium, which affects stress, sleep, mental health, and pain.
- Cinnamon is anti-inflammatory and has antioxidant properties.
Migraine Again
Verified Source
Gruenwald J et al. Cinnamon and Health.Critical Reviews in Food Science and Nutrition. October 4, 2010.
- Vanilla extract contains vanillin, which has anti-inflammatory and antioxidant effects.
Migraine Again
Verified Source
Bezerra-Filho CSM et al. Therapeutic Potential of Vanillin and Its Main Metabolites to Regulate the Inflammatory Response and Oxidative Stress. Mini Reviews in Medicinal Chemistry. 2019.
It may also reduce your inclination for additional sweeteners.Migraine Again
Verified Source
Salau VF et al. Vanillin and Vanillic Acid Modulate Antioxidant Defense System Via Amelioration of Metabolic Complications Linked to Fe2+-Induced Brain Tissues Damage. Metabolic Brain Disease. June 2020.
Migraine Again
Verified Source
Bertelsen AS et al. Individual Differences in Sweetness Ratings and Cross-Modal Aroma-Taste Interactions. Foods. February 1, 2020.
And don’t forget that one ingredient we all may take for granted: water! Staying hydrated can be tough on a busy day. Because this recipe includes water, you’ll be starting your day one step ahead of the game.
Eating healthy foods and increasing intake of migraine-fighting ingredients won't eliminate migraine attacks for most people with our disease, but it will surely bring health benefits while — hopefully — reducing the impact of migraine on our lives.
