Migraines are pounding headaches that come on suddenly and can be painful. There are numerous causes and triggers for migraines, including certain foods. But while some foods can lead to intense headaches, others can help relieve them. Knowing what to eat and avoid is especially important when you’re in the middle of a severe migraine attack. Below, we’ve listed some of the best and worst foods for managing the condition.

1. Eat: Leafy greens
Leafy greens, such as spinach, kale, and collard greens, are the most nutrient-dense veggies. They’re rich in magnesium, which provides relief from headaches. They also contain high levels of folate, which can help prevent frequent migraine attacks. Plus, they’re packed with a slew of other nutrients vital for overall health. You can use leafy greens in everything from stir-fry dishes to salads.

2. Avoid: Aged cheese
Aged cheeses, like cheddar, Gruyère, parmesan, and blue, are the worst for migraines. That’s because they contain higher levels of tyramine. In general, when high-protein foods like cheese age, their tyramine content increases. Though tyramine is a natural compound, it’s known to trigger headaches and make them worse. So it’s best to avoid aged cheeses when suffering from migraines. However, it might be safe to opt for fresh varieties like mozzarella, ricotta, and cream cheese.

3. Eat: Fatty fish
Fatty fish are the best sources of omega-3 fatty acids on the planet. Omega-3s have been shown to reduce the intensity of migraine headaches and lower the frequency of attacks. Besides, these healthy fats can reduce inflammation and help prevent various diseases. Consider eating one of these fatty fish multiple times a week: salmon, mackerel, tuna, or sardines. Alternatively, some doctors suggest taking fish oil supplements to boost omega-3 levels.

4. Avoid: Citrus fruits
Indeed, eating fresh fruits is an excellent way to avoid migraines. But steer clear of citrus fruits, like oranges, grapefruit, lemons, limes, and tangerines. The culprit here is, again, tyramine, found in all citrus fruits. Studies suggest that eating citrus fruits during a migraine attack can worsen the symptoms. Another fruit that contains high tyramine levels is pineapple.

5. Eat: Whole grains
Whole grains are free from ingredients that can trigger headaches. Instead, they’re loaded with fiber, crucial for digestive and heart health. This naturally makes them an excellent choice for migraine sufferers. Go ahead and include whole grains and whole-grain products in your meals, such as brown rice, millet, quinoa, popcorn, whole-wheat bread, pasta, and crackers.

6. Avoid: Alcohol
Alcoholic beverages, particularly red wine, are well-known migraine triggers. Red wine has sulfites and other ingredients that may trigger a headache. Many alcoholic drinks also contain tyramine, phenylethylamine, histamine, and flavonoid phenols, which can worsen your symptoms. If you’re under a migraine attack, it’s crucial to avoid drinks altogether. On other days, opt for beverages free from headache-inducing ingredients.