Top 10 Migraine and Headache Foods: A list of foods that can help with migraines or headaches.


Are migraines and headaches throwing a wrench in your plans? We’ve all been there – the throbbing pain, the sensitivity to light and sound, the debilitating effect on our daily lives. But fear not! Relief may be closer than you think. Did you know that certain foods can actually help alleviate migraines and headaches? It’s true! In this blog post, we’ll explore the top 10 migraine and headache foods that have been shown to provide relief. So grab a seat, put on your reading glasses (if you need them), and prepare to discover some delicious remedies for those pesky head pains!

What are migraines and headaches?

Migraines and headaches are incredibly common afflictions that can range from mildly inconvenient to completely debilitating. While they share some similarities, there are also key differences between the two.

Migraines are often characterized by intense, throbbing pain on one side of the head, accompanied by symptoms such as nausea, sensitivity to light and sound, and even visual disturbances. They tend to last for hours or even days. On the other hand, headaches are usually milder in intensity and typically present with a dull ache all over the head.

The causes of migraines and headaches can vary greatly. For some individuals, certain triggers like stress, hormonal changes, or specific foods can set off an episode. It’s important to note that everyone’s triggers may be different.

When it comes to managing migraines and headaches through diet, there is evidence to suggest that certain foods can help alleviate symptoms. These include magnesium-rich foods like spinach and almonds which have been shown to reduce migraine frequency.

Other potential headache-friendly foods include ginger for its anti-inflammatory properties; fatty fish like salmon for their omega-3 fatty acids; caffeine in moderation as it constricts blood vessels; fruits high in water content (e.g., watermelon) for hydration; leafy greens rich in B vitamins; nuts for their magnesium content; quinoa as a complex carbohydrate source; turmeric for its anti-inflammatory effects; and herbs such as peppermint or lavender known for their soothing qualities.

By incorporating these migraine-friendly foods into your diet regularly along with staying hydrated and avoiding known triggers you may be able to better manage your migraines or headaches naturally!

Ultimately though if you suffer from chronic migraines or severe headaches it is always recommended that you consult a healthcare professional who will be able identify underlying causes more effectively!

Foods that help with migraines or headaches

Foods that help with migraines or headaches can be a game-changer when it comes to finding relief from these debilitating conditions. While there is no one-size-fits-all solution, incorporating certain foods into your diet may provide some much-needed respite.

First up on our list of migraine and headache-friendly foods are leafy greens. Packed with essential vitamins and minerals, such as magnesium and folate, these vegetables can help reduce inflammation and promote healthy brain function. Spinach, kale, and Swiss chard are all great options to consider adding to your meals.

Next on the menu are fatty fish like salmon, mackerel, and sardines. These fish are rich in omega-3 fatty acids, which have been shown to reduce inflammation in the body. Omega-3s may also help regulate blood flow to the brain, potentially reducing the frequency or intensity of migraines.

Nuts and seeds should also find their way onto your plate. Almonds, walnuts, flaxseeds, and chia seeds all contain beneficial nutrients like magnesium and vitamin E that can support brain health. Plus, they make for a convenient snack option when you’re on the go!

Don’t forget about hydration! Staying properly hydrated is crucial for preventing headaches caused by dehydration. In addition to drinking enough water throughout the day (aim for at least eight glasses), you can incorporate hydrating fruits like watermelon or cucumber into your diet.

Lastly but certainly not least is ginger – a natural remedy known for its anti-inflammatory properties. Whether enjoyed as a tea or added to stir-fries or smoothies for an extra kick of flavor, ginger has been used for centuries as a natural way to alleviate nausea associated with migraines.

While adjusting your diet alone may not completely eliminate migraines or headaches altogether (consulting with a healthcare professional is always recommended), making smart food choices could potentially play an important role in managing symptoms. So why not give it a try? Your taste buds and your head may

Recipes for migraine and headache-friendly meals

When it comes to managing migraines and headaches, making conscious choices about what we eat can play a significant role in preventing or reducing the frequency and severity of these debilitating conditions. Incorporating migraine and headache-friendly meals into our diets can be a powerful tool in our quest for relief.

One delicious option is a spinach salad with strawberries and walnuts. Spinach contains magnesium, which has been shown to help relax blood vessels and alleviate headaches. Strawberries are rich in antioxidants that may reduce inflammation associated with migraines. And walnuts provide omega-3 fatty acids, which have anti-inflammatory properties.

Another great choice is grilled salmon with quinoa and roasted vegetables. Salmon is high in omega-3 fatty acids, known for their ability to reduce inflammation. Quinoa is packed with B vitamins, including riboflavin (vitamin B2), which has been shown to minimize the occurrence of migraines. Roasted vegetables like bell peppers and broccoli add additional nutrients while adding flavor to the meal.

For those looking for a comforting option, try a bowl of vegetable soup made from fresh ingredients like carrots, celery, onions, garlic, and spices such as turmeric or ginger. These ingredients contain compounds that possess anti-inflammatory properties that may help alleviate headache symptoms. You can find recipes to make juice that support relieve from migraine attack in this blog post.

Consider whipping up some overnight oats using rolled oats soaked in almond milk or yogurt topped with fresh fruits like blueberries or bananas. Oats are rich in magnesium—a mineral known for its ability to relax blood vessels—and provide sustained energy throughout the day.

By incorporating these migraine-friendly recipes into your diet on a regular basis along with other healthy food choices tailored specifically towards your needs—such as avoiding trigger foods—you can take control over your migraines rather than letting them control you!


In this article, we have explored the top 10 migraine and headache foods that can provide relief and support in managing these debilitating conditions. Incorporating these foods into your diet may help reduce the frequency and intensity of migraines or headaches.

Remember, however, that everyone’s body is unique, and what works for one person may not work for another. It is essential to listen to your body and pay attention to how certain foods affect you personally.

Additionally, it’s important to consult with a healthcare professional if you are experiencing chronic migraines or headaches. They can provide personalized advice based on your specific needs.

By making conscious choices about the food we consume, we can empower ourselves to take control of our health and well-being. So give these migraine-friendly recipes a try, experiment with different ingredients, and see what works best for you.

Here’s to finding relief from migraines and headaches through the power of nourishing food!

3 thoughts on “Top 10 Migraine and Headache Foods: A list of foods that can help with migraines or headaches.”

  1. Thanks for sharing this list, Kristen! I’m already stocking up on all the headache-fighting goodies. Let’s just hope my brain and stomach can finally coexist peacefully! #MigraineRelief #HeadacheFoods #HealthyEatingHabits #BrainPower 🙂

  2. “Dear Kristen,
    I wanted to thank you so much for this wonderful post about foods that can help with migraines and headaches. It was very interesting to me, as someone who often suffers from these conditions, to learn about all the different types of food I could incorporate into my diet.
    This is a great resource and one I’m sure many people will benefit from. Thank you for taking the time to put together such a helpful post!
    Crawford Baird”

  3. “Thanks for this great post! I’m always looking for new ways to help manage my migraines and headaches. Is there anything else you recommend besides diet changes that can help? Really appreciate the advice.
    What strategies do you use to cope with migraine or headache pain when it strikes? Do medications have a role in managing these types of conditions? Thanks


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