Living with migraine often means trying to figure out your triggers. Anything that causes a migraine can be a trigger. Common triggers can include changes in your routine, lack of sleep, and stress. Food can be a common trigger for many people, but the foods that trigger migraine attacks may differ from one person to the next.

At MyMigraineTeam, people have asked about chia seeds and whether they trigger migraines. One member shared, “Just realized they trigger freight train migraines for me.” Another added, “Yes, it triggers my migraine, unfortunately. I will have to add this to my list of foods to avoid.”

If you think chia seeds might be a migraine trigger, here’s what you should know.

What Are Chia Seeds?

Chia seeds are small white or black seeds. They come from a plant in the mint family that’s native to Central America. Chia seeds are high in fiber, omega-3 fatty acids, and antioxidants. They’re also a source of protein and contain all nine essential amino acids.

Chia seeds are generally good for you. They may help:

• Support digestion
• Aid weight loss
• Lower blood pressure
• Control diabetes
• Manage anxiety and depression
• Lower inflammation
• Reduce cholesterol

When you soak them in liquid, chia seeds develop a pudding-like consistency. Many people make chia pudding or add the seeds to foods like salads, batters or doughs, soups, and smoothies. Some people even use them in place of breadcrumbs.

Can Chia Seeds Cause Migraine Attacks?

There is no known connection specifically between chia seeds and migraine attacks.

Food, in general, is one of the most common triggers for migraines. Other foods may be more likely to trigger an attack, like MSG, cheese, chocolate, cured meats, and artificial sweeteners. But this doesn’t mean that chia seeds can’t trigger one or that they don’t for you.

Chia seeds may be connected to migraine attacks via food intolerance. Eating foods you’re intolerant to can cause migraines. If your body is sensitive to chia seeds, then they could be connected to migraine symptoms. An allergist can help you get the testing you need to see if this might be the case for you.

If you think chia seeds are causing your migraines, start keeping a food journal. Write down everything you eat and when you experience migraine symptoms. If you notice a connection between eating chia seeds and migraine symptoms, stop eating chia seeds and see if your symptoms improve.

Chia Seeds and Protection Against Migraine Attacks

If you’re not sensitive to chia seeds, they may actually help protect you against migraine attacks. One small study found that eating a diet high in omega-3 fatty acids, like chia seeds, can lessen the number and severity of headaches. Chia seeds are also high in fiber, which may help protect you against migraine. More research is needed to confirm and fully understand these connections.

How To Include Chia Seeds in Your Diet

If you don’t eat chia seeds, talk to your doctor before adding them to your diet. And if you do incorporate them into your diet, keep track of your migraine symptoms. A food journal can help you see if they might be making your symptoms worse or better.

If you find that you can’t eat chia seeds, try quinoa, hemp hearts, flaxseeds, oat bran, or sesame seeds instead. You may need to test each one to figure out if they cause migraine attacks for you.

Talk to Your Doctor

If you’re experiencing frequent migraine attacks, talk to your health care provider. Explain your symptoms so they can help you figure out what might be triggering them. Your doctor can give you a comprehensive migraine treatment plan to help you deal with any current pain, figure out what causes your migraine attacks, and find relief.

Find Your Team

MyMigraineTeam is the social network for people with migraine and their loved ones. On MyMigraineTeam, more than 83,000 members come together to ask questions, give advice, and share their stories with others who understand life with migraine.

Are you wondering if chia seeds trigger your migraines? Share your experience in the comments below, or start a conversation by posting on your Activities page.