Foods for Headaches: Expert-Backed Diet Tips for Relief
Dealing with a headache or migraine is never fun. While there’s no magic bullet in your diet, experts say certain foods may offer relief. It’s important to remember that managing headaches involves a holistic approach, including hydration, exercise, sleep, and stress management. Diet can be a valuable addition to your toolkit.
“The most important thing I tell patients is that migraines are highly individualized,” says Dr. Nicholas Church, a board-certified family medicine physician. “What helps one person may not help another, and what’s a trigger for one might be therapeutic for someone else.” Keeping a “headache diary” can help you track triggers and identify what works for you.
Foods That May Help with Headaches
According to dietitians and doctors, here are some foods you might want to try the next time your head aches:
1. Omega-3-Rich Foods
Foods rich in omega-3 fatty acids may help reduce inflammation, a key factor in many headaches. Dr. Church recommends omega-3-rich fish like salmon, mackerel, and sardines. These fish contain EPA and DHA, anti-inflammatory fats that can benefit the vascular system and brain.
“Migraines are believed to involve inflammatory and vascular changes in the body,” Church explains, citing a 2021 randomized controlled trial. “Omega-3 fatty acids may help reduce their frequency or intensity when eaten regularly.”
Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, also mentions a 2024 meta-analysis showing that omega-3s can reduce the frequency, duration, and severity of migraines. 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
Magnesium plays a crucial role in brain function, and deficiencies have been linked to migraines.
Daniel Redwood, director of Human Nutrition and Functional Medicine at the University of Western States, points to a 1989 discovery: “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, agrees, suggesting magnesium-rich foods like pumpkin seeds, spinach, and avocado may reduce migraine severity and occurrence. He cites a 2022 study highlighting how magnesium deficiency can contribute to migraine attacks through various processes, including oxidative stress and neurotransmitter imbalance.
Dr. Schonze Del Pozo, a board-certified internal medicine physician, notes that many of her headache and migraine patients are magnesium deficient. She recommends a diet rich in dark leafy greens like spinach, kale, broccoli, and Swiss chard.
- Example foods: Pumpkin seeds, spinach, avocado, kale, broccoli, and Swiss chard.
3. Ginger
Ginger is a well-known remedy for nausea, and it may also help with headaches due to its anti-inflammatory properties.
Dr. Maria Knöbel, a general practitioner, says, “Many swear by ginger as a way to help with migraines. Studies have proven that ginger reduces nausea and can decrease the inflammation that leads to migraine pain.”
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 is particularly beneficial because it combines the benefits of ginger with hydration.
Dr. Church also recommends ginger, citing its natural anti-inflammatory compounds like gingerol. A 2019 study found that ginger extract combined with a non-steroidal anti-inflammatory drug may help treat migraine attacks.
- Actionable Tip: Try sipping ginger tea at the first sign of a headache.
4. Nuts and Seeds
Nuts and seeds are a good source of magnesium and other beneficial nutrients.
“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.”
- Example foods: Almonds, pumpkin seeds, sunflower seeds, and walnuts.
5. Cinnamon
Cinnamon is rich in antioxidants, which may help reduce headache frequency.
“Cinnamon contains a high amount of antioxidants that may also reduce headache frequency,” Campbell explains. She suggests adding it to oatmeal, tea, muffins, or bread. A 2020 trial suggests that cinnamon supplementation may lower inflammation, potentially reducing migraine frequency, severity, and duration.
Key Takeaways
- Individualized Approach: Headache triggers and remedies vary greatly from person to person. Keep a headache diary to track your experiences.
- Omega-3s & Magnesium: Prioritize foods rich in omega-3 fatty acids and magnesium.
- Ginger Power: Explore the benefits of ginger for nausea and inflammation.
- Hydration is Key: Drink plenty of water, especially when experiencing a headache.
- Consult a Professional: If headaches are frequent or severe, consult a doctor or registered dietitian.
FAQ
Q: Can food allergies cause headaches? A: Yes, food allergies or sensitivities can be a trigger for some people. Keeping a food diary can help identify potential allergens.
Q: How long does it take for dietary changes to affect headaches? A: It can take several weeks or even months to see the full effects of dietary changes. Consistency is key.
Q: Are there any foods that commonly trigger headaches? A: Common triggers include aged cheeses, processed meats, alcohol (especially red wine), and caffeine withdrawal. These are highly individual.
Q: Should I take supplements for magnesium or omega-3s? A: It’s best to get nutrients from whole foods whenever possible. However, supplements may be helpful if you have a deficiency or difficulty meeting your needs through diet alone. Consult with a healthcare professional before starting any new supplements.
Source: CNET
