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You’ve probably heard that breakfast is the most important meal of the day. And experts agree that, in most cases, some breakfast is better than no breakfast. That’s because skipping breakfast is associated with an increased risk of obesity, insulin resistance and metabolic syndrome.

But does it matter when we eat breakfast? 

Emerging research suggests that meal timing is important, especially for weight loss. “Studies show that front-loading calories earlier in the day supports greater weight loss, even under the same daily calorie intake,” says Lindsay Fencl, RD, CD. Here’s what dietitians have to say about the best time to eat breakfast, why eating earlier might be better and the many other benefits of breakfast.

Why This Is the Best Time to Eat Breakfast for Weight Loss

Eating earlier in the day aligns naturally with your circadian rhythm, the body’s internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day.

It makes sense when you think about it: Food provides fuel, and you need that energy when you’re awake during the day versus when you’re sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes.

But when should we eat breakfast? “There is not an exact time that is best to have breakfast, as this may depend on the person and their typical schedule,” says Melissa Mitri, M.S., RD. “However, it’s clear that eating something matters, as research suggests a connection to eating earlier and greater weight loss.”

Mitri does suggest waiting to eat breakfast until at least 12 hours after your previous meal as a good starting point, due to the metabolic benefits of an overnight fast. “For example, if you ate dinner at 7 p.m., then your breakfast would be at 7 a.m. or later,” explains Mitri.

There is one study that found a sweet spot when it comes to specific breakfast timing and weight loss. Results of the study showed that eating breakfast between 6:45 and 7:30 a.m. led to more weight loss over 12 weeks versus eating breakfast between 8:10 and 9:10 a.m. Caveat: This was one study. More research needs to be done to validate these findings. 

Other Benefits of Breakfast

Supports Near- and Long-Term Brain Function

Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration.

“A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,” says Fencl. 

Increases Diet Quality

Eating breakfast may lead to eating a higher-quality diet overall. Research shows that skipping breakfast led to a two-point decrease in Healthy Eating Index Scores. Missing the first meal of the day lowered scores in the fruit, whole grain, dairy and empty calories categories.

Reduces Risk of Cardiovascular Disease

A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels.

Other Tips for Managing Your Weight

In addition to eating a balanced breakfast early in the day, and at least 12 hours after your last meal, follow these other habits for successful weight management. 

• Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains and a quarter of your plate protein. This helps keep you full and satisfied.
• Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full, but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation.
• Get your steps in. Walking is one of the most underrated forms of exercise for weight loss. Research shows that walking for 50 minutes, just four times a week (at moderate to vigorous intensity) can help with weight loss and losing fat in the belly region.
• Lift weights. Strength training helps build and preserve lean muscle mass. When you lose weight, you lose both fat and muscle, unless you’re doing something to preserve that muscle mass. Less muscle means a slower metabolism. The Centers for Disease Control and Prevention recommends strength training at least two days per week.
• Get seven to nine hours of good-quality sleep. Sleep is just as important as diet and exercise when it comes to weight loss. Research shows that just one night of sleep deprivation decreases leptin, the satiety hormone, and increases ghrelin, the hunger hormone. This may lead to more snacking the next day, specifically on foods higher in fat and carbohydrates.
• Manage stress. Stress leads to elevated cortisol, the stress hormone. The carbs you crave when you’re stressed? It’s biological. Cortisol increases cravings for sugary and fatty foods. Elevated cortisol is also associated with an increase in belly fat. Practicing mindfulness techniques, meditation and exercise can all help reduce stress, which can impact weight loss.

Our Expert Take

Eating breakfast early in the day aligns with your circadian rhythm. Your body is more efficient in the first part of the day at digesting food and burning calories compared to the latter. When it comes to timing, experts suggest waiting at least 12 hours after your last meal. Eating breakfast is also associated with a better-quality diet, short- and long-term cognitive benefits and a reduced risk of cardiovascular disease.

What you eat could be the key to easing your headache or migraine symptoms. Though adjusting your diet is far from a miracle cure, when paired with other healthy habits, like maintaining your hydration, getting enough exercise, getting enough sleep and managing stress, it’s a low-effort way to relieve your pain. 

“The most important thing I tell patients is that migraines are highly individualized,” says Dr. Nicholas Church, a board-certified member of the American Board of Family Medicine and the American Academy of Family Physicians. “What helps one person may not help another, and what’s a trigger for one might be therapeutic for someone else.”

Church advises patients to keep a “headache diary” to track these factors and see if they notice any triggers. To understand how what you eat can affect your headaches, we talked to dietitians and doctors to determine which foods ease symptoms and which might be contributing to your pain.

1. Omega-3-rich foods like walnuts

“I recommend omega-3-rich fish, such as salmon, mackerel and sardines,” says Church. “These fish are high in anti-inflammatory fats (EPA and DHA), which can reduce inflammation throughout the body, including in the vascular system and brain.”

Citing a 2021 randomized controlled trial, Church explains that because migraines are believed to involve inflammatory and vascular changes in the body, omega-3 fatty acids may help reduce their frequency or intensity when eaten regularly. “The study’s findings also align with earlier data showing that omega-3s help regulate prostaglandins, which play a role in headache inflammation,” says Church. Prostaglandins are hormone-like substances that impact bodily functions like inflammation, pain and menstrual cramps. 

Fatty fish also contain vitamin D, coenzyme Q10 and B vitamins like riboflavin, which support healthy brain metabolism.

Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, also mentions a 2024 meta-analysis revealing that omega-3 fatty acids can reduce the frequency, duration and severity of migraines. She adds that plant-based sources include chia seeds, walnuts, flaxseed and algae oil. 

Example foods: salmon, mackerel, sardines, chia seeds, walnuts, flaxseed and algae oil

2. Magnesium-rich foods like spinach

Daniel Redwood, the director of Human Nutrition and Functional Medicine at the University of Western States, explains, “Attention to the potential importance of magnesium in migraine grew in prominence with the discovery (Ramadan, 1989) that people with migraines had lower levels of this mineral in their red blood cells, serum and brain tissue.”

Dr. Paul Daidone, medical director at True Self Recovery, seconds this, stating that food rich in magnesium — like pumpkin seeds, spinach and avocado — may reduce the severity and occurrence of migraines. He cites a 2022 study examining the potential connection between magnesium deficiency and migraine, which describes how magnesium deficiency is implicated in migraine attacks due to processes like cortical spreading depression, oxidative stress, neurotransmitter imbalance and electrolyte imbalance. 

“Although clinical evidence of the acute dietary magnesium deficiency as a direct migraine trigger remains limited, scientists are investigating the involvement of intra- and extracellular magnesium levels in migraine pathogenesis,” Daidone explains. 

Dr. Schonze Del Pozo, a board-certified internal medicine physician and medical director at East Sacramento Concierge, states that many of the patients she sees for headaches and migraines are deficient in magnesium. She also cites a 2012 study in the Journal of Neural Transmission entitled “Why all migraine patients should be treated with magnesium.” As a result, she recommends a healthy diet of magnesium-rich dark leafy greens like spinach, kale, broccoli and Swiss chard.

Example foods: pumpkin seeds, spinach and avocado, kale, broccoli and Swiss chard

3. Ginger

“Many swear by ginger as a way to help with migraines,” states Dr. Maria Knöbel, a general practitioner and medical director of Medical Cert UK. “Studies have proven that ginger reduces nausea and can decrease the inflammation that leads to migraine pain. Ginger has helped patients during my practice, whether they take it as ginger tea or in supplement form.” She references a 2014 study that found ginger powder to be as effective as the medication sumatriptan in treating acute migraine attacks, but with fewer side effects. 

Ginger tea may be especially beneficial because, Knöbel states, “It’s important to drink enough water, as well as eat ginger. Drinking enough water might stop your migraine from getting any worse.”

Church also recommends ginger because it contains natural anti-inflammatory compounds like gingerol. “I’ve had patients find relief from migraines or migraine-related nausea using ginger tea, powder or chews,” he explains. 

A 2019 study also found that 400mg of ginger extract, in addition to 100mg of the non-steroidal anti-inflammatory drug ketoprofen, may help treat migraine attacks. 

4. Nuts and seeds like pumpkin seeds

“Another group of foods I recommend are nuts and seeds, including almonds, pumpkin seeds, sunflower seeds and walnuts,” Church states. “Like leafy greens, these are rich in magnesium, and some also provide vitamin E, which has been shown to help with menstrual migraines and migraines with aura.” A 2015 study reflected this. 

Example foods: almonds, pumpkin seeds, sunflower seeds and walnuts

5. Cinnamon

“Cinnamon contains a high amount of antioxidants that may also reduce headache frequency,” Campbell explains. “Stir it into your morning oatmeal or tea, or bake it into muffins and breads.” She cites a randomized, double-masked, placebo-controlled 2020 trial, stating, “Studies suggest that cinnamon supplementation may lower inflammation, cutting down on migraine frequency, severity and duration.”

6. Foods rich in vitamin B2, like eggs

“A well-known [1998] randomized controlled trial found that 400 mg of riboflavin daily significantly reduced migraine frequency and severity over a three-month period,” Church says. Though this high dose usually comes from supplementation, riboflavin-rich foods support the same metabolic processes in migraine prevention. These foods can include eggs, dairy and lean meats. 

“Riboflavin is essential for mitochondrial energy production, and many researchers believe that migraines stem in part from dysfunction in energy metabolism within brain cells,” Church adds. 

Redwood adds, “There exists a small but promising body of research on the effectiveness of some nutritional supplements for migraines, especially riboflavin (vitamin B2), coenzyme Q10 and magnesium. The first research-based indicator of riboflavin’s potential as a migraine treatment appeared in a small 1946 article by a medical physician, published in the Canadian Medical Association Journal, which reported dramatic effectiveness from what would now be considered low-dose B2 supplements.”

A 2022 systematic review and meta-analysis found that supplementation of 400mg/day of vitamin B2 for three months affected the duration, frequency and pain score of migraine attacks. 

Example foods: Eggs, dairy and lean meats 

7. Turmeric 

Curcumin is the active compound in turmeric and, according to Campbell, is “high in antioxidant power and shines especially when paired with omega-3s.” To add it to your diet, consider sprinkling it into smoothies, curries or teas. Campbell references a randomized, double-masked, placebo-controlled 2021 trial that concluded, “Present findings revealed that n-3 fatty acids and curcumin co-supplementation can be suggested as a promising new approach in migraine headache management.” However, more studies are needed. 

8. Whole grains like brown rice

Church mentions that whole grains like quinoa, brown rice and oats may also be beneficial since they “provide a steady release of glucose, preventing blood sugar crashes that can trigger headaches, and are good sources of fiber, B vitamins and trace minerals.” He cites a 2023 cross-sectional study of 12,710 participants with all data collected from a 1999-2004 National Health and Nutrition Examination Survey. It found that for every 10 grams of fiber added to the diet, there was an 11% reduction in the odds of having severe headaches or migraines. 

“By providing magnesium, iron, and B vitamins, whole grains support brain health, oxygen delivery and a stable glucose supply, which are all relevant to migraine prevention,” concludes Church.

A 2023 comprehensive review also found that curcumin is a promising candidate for preventing and controlling migraines due to its anti‑inflammatory, antioxidative, anti-protein aggregate and analgesic effects. However, additional studies are needed. 

Example foods: quinoa, brown rice and oats

9. Water-rich foods like watermelon

Dr. Kimberly Idoko, a developmental neurobiologist and board-certified neurologist, reveals that dehydration can also trigger headaches, which is why staying hydrated can significantly improve migraine treatments. 

“Water-rich foods like cucumber, watermelon and citrus fruits also help you stay hydrated,” adds Church.

Foods that may trigger headaches or migraines

Chocolate, cheese and alcohol: “In one [2007] study of over 500 migraine sufferers, 44% reported at least one food as a trigger. Among the most common triggers were chocolate, cheese and alcohol, ” reveals Dr. Adam Lowenstein, a board-certified plastic surgeon who runs the Migraine Surgery Specialty Center. 

Gluten: “Gluten can be a highly inflammatory food substance, especially among those who are prone to sensitivities or gluten allergy,” explains Trista Best, a registered dietitian at The Candida Diet, environmental health specialist and adjunct nutrition professor. “This inflammation causes a host of health conditions, including migraines.” 

Caffeine: “The most fascinating study I’ve seen on the role of nutrition in the treatment of headaches (Hering-Hanit and Gadoth, 2003) was published in Cephalalgia, the premier headache journal. Over a 5-year period, doctors at a neurology clinic in Israel treated 36 children and adolescents (average age 9) with severe daily or near-daily headaches who drank an average of 11 quarts of cola drinks per week,” says Redwood. “At the end of a gradual withdrawal period (because too speedy a withdrawal can trigger even worse headaches), 33 of these 36 young people were headache-free, a truly stunning result. Nearly all cola drinks contain substantial amounts of caffeine (Chou and Bell, 2007).”

Note: 11 quarts of cola per week is extreme, and the average person doesn’t consume this much caffeine. Moderate caffeine intake is still OK, according to Amelia Ti, a registered dietitian and diabetes educator in New York City who is also part of CNET’s medical review board.

However, when it comes to caffeine, Church notes, “Caffeine, used strategically, can enhance the absorption of pain relievers and constrict dilated blood vessels in the brain, which may ease migraine pain. This is why many over-the-counter headache medications include it. Studies have shown that 40–100 mg of caffeine (the amount in a small cup of coffee or strong tea) can reduce migraine or tension headache pain. But, chronic overuse can lead to rebound headaches, so moderation is key.”

Added sugars and highly processed foods: “Research has shown that people following a ‘Western’ diet, which includes substantial amounts of added sugars and other highly processed foods, are at greater than average risk for developing migraines, while the risk is significantly lower than average for those following a healthier diet,” states Redwood. download (1)

Dr. Joseph Mercola, a board-certified family physician and author of Your Guide to Cellular Health, adds that in addition to incorporating foods rich in specific nutrients like magnesium and B vitamins, you’ll want to eliminate triggers like processed foods that contain nitrates, MSG, added sugars or yeast.