9 Best Foods for Coping With Migraines and Headaches, According to Experts

Whereas consuming a particular meals or altering your food regimen alone will not treatment you of migraines or complications, it may be one piece of the puzzle that gives aid. “A very powerful factor I inform sufferers is that migraines are extremely individualized,” says Dr. Nicholas Church, a board-certified member of the American Board of Household Medication and the American Academy of Household Physicians. “What helps one particular person could not assist one other, and what’s a set off for one is likely to be therapeutic for another person.”That is why a holistic strategy is crucial, as Church states that hydration, train, sleep and stress administration can all play an element in controlling migraines and complications. With this in thoughts, he recommends that sufferers hold a “headache diary” to trace these elements, together with the meals they eat or keep away from, to see if there are any patterns. Should you take care of migraines or complications, you possibly can add the next meals to your food regimen. 1. Omega-3-rich meals like salmon and flaxseed”I like to recommend omega-3-rich fish, equivalent to salmon, mackerel and sardines,” says Church. “These fish are excessive in anti-inflammatory fat (EPA and DHA), which may cut back irritation all through the physique, together with within the vascular system and mind.”Citing a 2021 randomized managed trial, Church explains that as a result of migraines are believed to contain inflammatory and vascular adjustments within the physique, omega-3 fatty acids could assist cut back their frequency or depth when eaten recurrently. “The examine’s findings additionally align with earlier knowledge exhibiting that omega-3s assist regulate prostaglandins, which play a job in headache irritation,” says Church. Prostaglandins are hormone-like substances that affect bodily capabilities like irritation, ache and menstrual cramps. Fatty fish additionally comprise vitamin D, coenzyme Q10 and B nutritional vitamins like riboflavin, which assist wholesome mind metabolism.Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, additionally mentions a 2024 meta-analysis revealing that omega-3 fatty acids can cut back the frequency, length and severity of migraines. She provides that plant-based sources embody chia seeds, walnuts, flaxseed and algae oil. Instance meals: salmon, mackerel, sardines, chia seeds, walnuts, flaxseed and algae oil Chia and flax seeds are nice sources of omega-3s.  mikroman6/Getty Images2. Magnesium-rich meals like darkish leafy greensDaniel Redwood, the director of Human Diet and Practical Medication on the College of Western States, explains, “Consideration to the potential significance of magnesium in migraine grew in prominence with the invention (Ramadan, 1989) that folks with migraines had decrease ranges of this mineral of their crimson blood cells, serum and mind tissue.” Dr. Paul Daidone, medical director at True Self Restoration, seconds this, stating that meals wealthy in magnesium — like pumpkin seeds, spinach and avocado — could cut back the severity and incidence of migraines. He cites a 2022 examine inspecting the potential connection between magnesium deficiency and migraine, which describes how magnesium deficiency is implicated in migraine assaults attributable to processes like cortical spreading melancholy, oxidative stress, neurotransmitter imbalance and electrolyte imbalance. “Though medical proof of the acute dietary magnesium deficiency as a direct migraine set off stays restricted, scientists are investigating the involvement of intra- and extracellular magnesium ranges in migraine pathogenesis,” Daidone explains. Dr. Schonze Del Pozo, a board-certified inside drugs doctor and medical director at East Sacramento Concierge, states that most of the sufferers she sees for complications and migraines are poor in magnesium. She additionally cites a 2012 examine within the Journal of Neural Transmission entitled “Why all migraine sufferers needs to be handled with magnesium.” Consequently, she recommends a nutritious diet of magnesium-rich darkish leafy greens like spinach, kale, broccoli and Swiss chard.Instance meals: pumpkin seeds, spinach and avocado, kale, broccoli and Swiss chard3. Ginger”Many swear by ginger as a method to assist with migraines,” states Dr. Maria Knöbel, a common practitioner and medical director of Medical Cert UK. “Research have confirmed that ginger reduces nausea and may lower the irritation that results in migraine ache. Ginger has helped sufferers throughout my follow, whether or not they take it as ginger tea or in complement type.” She references a 2014 examine that discovered ginger powder to be as efficient because the remedy sumatriptan in treating acute migraine assaults, however with fewer negative effects. Ginger tea could also be particularly useful as a result of, Knöbel states, “It is vital to drink sufficient water, in addition to eat ginger. Ingesting sufficient water would possibly cease your migraine from getting any worse.”Church additionally recommends ginger as a result of it accommodates pure anti-inflammatory compounds like gingerol. “I’ve had sufferers discover aid from migraines or migraine-related nausea utilizing ginger tea, powder or chews,” he explains. A 2019 examine additionally discovered that 400mg of ginger extract, along with 100mg of the non-steroidal anti-inflammatory drug ketoprofen, could assist deal with migraine assaults.  Ginger tea combines the advantages of ginger with the hydration of water. Muhamad Zulkarnaen/Getty Images4. Nuts and seeds like almonds and sunflower seeds”One other group of meals I like to recommend are nuts and seeds, together with almonds, pumpkin seeds, sunflower seeds and walnuts,” Church states. “Like leafy greens, these are wealthy in magnesium, and a few additionally present vitamin E, which has been proven to assist with menstrual migraines and migraines with aura.” A 2015 examine mirrored this. Instance meals: almonds, pumpkin seeds, sunflower seeds and walnuts5. Cinnamon”Cinnamon accommodates a excessive quantity of antioxidants that will additionally cut back 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, “Research counsel that cinnamon supplementation could decrease irritation, chopping down on migraine frequency, severity and length.” The antioxidants in cinnamon could assist deal with complications and migraines. FreshSplash/Getty Images6. Meals wealthy in B2 (riboflavin) like eggs and lean meats”A widely known [1998] randomized managed trial discovered that 400 mg of riboflavin every day considerably diminished migraine frequency and severity over a three-month interval,” Church says. Although this excessive dose normally comes from supplementation, riboflavin-rich meals assist the identical metabolic processes in migraine prevention. These meals can embody eggs, dairy and lean meats. “Riboflavin is crucial for mitochondrial vitality manufacturing, and plenty of researchers imagine that migraines stem partly from dysfunction in vitality metabolism inside mind cells,” Church provides. Redwood provides, “There exists a small however promising physique of analysis on the effectiveness of some dietary dietary supplements for migraines, particularly riboflavin (vitamin B2), coenzyme Q10 and magnesium. The primary research-based indicator of riboflavin’s potential as a migraine therapy appeared in a small 1946 article by a medical doctor, printed within the Canadian Medical Affiliation Journal, which reported dramatic effectiveness from what would now be thought of low-dose B2 dietary supplements.”A 2022 systematic evaluate and meta-analysis discovered that supplementation of 400mg/day of vitamin B2 for 3 months affected the length, frequency and ache rating of migraine assaults. Instance meals: Eggs, dairy and lean meats 7. Turmeric Curcumin is the energetic compound in turmeric and, based on Campbell, is “excessive in antioxidant energy and shines particularly when paired with omega-3s.” So as to add it to your food regimen, take into account sprinkling it into smoothies, curries or teas. Campbell references a randomized, double-masked, placebo-controlled 2021 trial that concluded, “Current findings revealed that n-3 fatty acids and curcumin co-supplementation will be prompt as a promising new strategy in migraine headache administration.” Nevertheless, extra research are wanted.  When mixed with omega-3s, turmeric could assist with migraine headache administration.  Rawlstock/Getty Images8. Entire grains like oats and brown riceChurch mentions that complete grains like quinoa, brown rice and oats might also be useful since they “present a gentle launch of glucose, stopping blood sugar crashes that may set off complications, and are good sources of fiber, B nutritional vitamins and hint minerals.” He cites a 2023 cross-sectional examine of 12,710 members with all knowledge collected from a 1999-2004 Nationwide Well being and Diet Examination Survey. It discovered that for each 10 grams of fiber added to the food regimen, there was an 11% discount within the odds of getting extreme complications or migraines. “By offering magnesium, iron, and B nutritional vitamins, complete grains assist mind well being, oxygen supply and a secure glucose provide, that are all related to migraine prevention,” concludes Church.A 2023 complete evaluate additionally discovered that curcumin is a promising candidate for stopping and controlling migraines attributable to its anti‑inflammatory, antioxidative, anti-protein mixture and analgesic results. Nevertheless, extra research are wanted. Instance meals: quinoa, brown rice and oats9. Water-rich meals like cucumber Dr. Kimberly Idoko, a developmental neurobiologist and board-certified neurologist, reveals that dehydration may set off complications, which is why staying hydrated can considerably enhance migraine therapies. “Water-rich meals like cucumber, watermelon and citrus fruits additionally enable you to keep hydrated,” provides Church. To forestall dehydration-caused complications or migraines, take pleasure in extra water-rich meals like watermelon.  Anucha Muphasa/500px/Getty ImagesFoods that will set off migraines and complications:Chocolate, cheese and alcohol: “In a single [2007] examine of over 500 migraine victims, 44% reported at the least one meals as a set off. Among the many commonest triggers have been chocolate, cheese and alcohol, ” reveals Dr. Adam Lowenstein, a board-certified plastic surgeon who runs the Migraine Surgical procedure Specialty Heart. Gluten: “Gluten generally is a extremely inflammatory meals substance, particularly amongst those that are vulnerable to sensitivities or gluten allergy,” explains Trista Finest, a registered dietitian at The Candida Eating regimen, environmental well being specialist and adjunct vitamin professor. “This irritation causes a bunch of well being circumstances, together with migraines.”  With regards to caffeine, moderation is essential. Jonathan Knowles/Getty ImagesCaffeine: “Probably the most fascinating examine I’ve seen on the position of vitamin within the therapy of complications (Hering-Hanit and Gadoth, 2003) was printed in Cephalalgia, the premier headache journal. Over a 5-year interval, medical doctors at a neurology clinic in Israel handled 36 youngsters and adolescents (common age 9) with extreme every day or near-daily complications who drank a median of 11 quarts of cola drinks per week,” says Redwood. “On the finish of a gradual withdrawal interval (as a result of too speedy a withdrawal can set off even worse complications), 33 of those 36 younger folks have been headache-free, a very beautiful end result. Almost all cola drinks comprise substantial quantities of caffeine (Chou and Bell, 2007).”Be aware: 11 quarts of cola per week is excessive, and the common particular person does not devour this a lot caffeine. Reasonable caffeine consumption continues to be OK, based on Amelia Ti, a registered dietitian and diabetes educator in New York Metropolis who can also be a part of CNET’s medical evaluate board.Nevertheless, in terms of caffeine, Church notes, “Caffeine, used strategically, can improve the absorption of ache relievers and constrict dilated blood vessels within the mind, which can ease migraine ache. For this reason many over-the-counter headache medicines embody it. Research have proven that 40–100 mg of caffeine (the quantity in a small cup of espresso or robust tea) can cut back migraine or rigidity headache ache. However, continual overuse can result in rebound complications, so moderation is essential.”Added sugars and extremely processed meals: “Analysis has proven that folks following a ‘Western’ food regimen, which incorporates substantial quantities of added sugars and different extremely processed meals, are at better than common threat for creating migraines, whereas the chance is considerably decrease than common for these following a more healthy food regimen,” states Redwood. Mercola provides that along with including meals wealthy in particular vitamins like magnesium and B nutritional vitamins, you will wish to get rid of triggers like processed meals that comprise nitrates, MSG, added sugars or yeast.