Our diet can significantly impact our health, which is why it's important to ensure it's balanced. Certain foods can also be incorporated to target specific parts of the body or medical conditions, like headaches and migraines.
"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."
A holistic approach is best for headaches and migraines because hydration, exercise, sleep and stress can all play a role in this head pain. That's why Church advises patients to keep a "headache diary" to track these factors, including the foods they eat or avoid, to see if they notice any triggers.
Though no one food or change to your diet will cure you of headaches or migraines completely, they may help provide relief. These are the foods experts recommend.
1. Omega-3-rich foods like flaxseed
"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
... continue reading