See more from Baylor Scott & White when you search.
Paying attention to what you eat is always important, but diet plays an even bigger role when you’re not feeling well.
For people living with frequent headaches or migraines, certain foods can often be a trigger for a headache to start, but there are also foods packed with nutrients that can help you feel better.
Understanding the connection between diet and headaches can help you make impactful choices to feel better each day, and get you back on your feet to feeling well.
A variety of whole, fresh foods are known to help alleviate headaches by providing essential nutrients like magnesium, antioxidants or anti-inflammatory compounds. Foods can also help keep you hydrated, which can help with headache symptoms.
Let’s take a closer look at what foods can help with headaches.
Rich in magnesium, a mineral essential for relaxing muscles and reducing headache triggers, both nuts and seeds help to prevent and soothe head pain. Magnesium deficiency may be linked to migraines and stress or tension-type headaches. Some great sources include:
Ginger is a natural anti-inflammatory often used to treat nausea and tension headaches. Ginger contains compounds like gingerols and shogaols that ease inflammation and can help provide quick relief from symptoms. You can add fresh ginger to tea, soups or even smoothies.
Beans and legumes such as lentils, chickpeas or black beans are excellent sources of protein and magnesium. Magnesium helps regulate blood sugar levels, which can stabilize energy and fight off headache triggers. Use them in soups, salads or casseroles to create filling meals that fuel your body and give you a natural boost of magnesium.
Dark leafy greens such as spinach, kale and Swiss chard are packed with magnesium and antioxidants, key nutrients that help alleviate headaches by reducing stress and relaxing blood vessels. Easily incorporate these into your diet by adding them to smoothies, tossing in a salad or as a side for a healthy boost.
Rich in omega-3 fatty acids, fatty fish can reduce inflammation and combat headache triggers. Canned, frozen or fresh cold-water fish, such as tuna, salmon, sardines, herring and mackerel are good sources of omega-3 fatty acids.
Fruits offer a natural and delicious way to keep headaches at bay. Each variety brings its own unique benefits to the table.
If you struggle to drink enough water because you find the flavor boring, fruit-infused water may be another way to avoid dehydration and reap the benefits of fruit.
Low in calories yet rich in riboflavin, more commonly known as vitamin B2, mushrooms may help with migraines and headaches due to their anti-inflammatory and antioxidant properties.
Aside from the heart-healthy benefits of chocolate, chocolate can also help some people alleviate migraine headaches. Chocolate contains magnesium and small amounts of caffeine, which may help minimize blood vessels and ease headaches. Dark chocolate has slightly more caffeine than milk chocolate. Be sure to choose chocolate with at least 70 percent cacao to maximize its potential benefits.
For some, chocolate can also be a headache trigger, so if you feel your headache symptoms worsening, it may not be the best option for you.
We all know we need to drink water, and staying hydrated is one of the best things you can do for your overall health. Dehydration can lead to headaches and migraines, so it’s important to focus on drinking water and staying hydrated throughout the day. Replace sugary beverages with water, or snack on foods high in water content, such as watermelon, cucumber or celery.
On the other hand, several foods are known to trigger headaches for many people. While these triggers can vary from person to person, here are some of the most common ones to watch out for:
These are just a few common foods that can trigger headaches, but everyone is different. By keeping track of what you eat and how it affects you, you can identify patterns and make choices that work best for your body. Small changes can make a big impact on managing headaches and improving your overall well-being.
Incorporating a balanced diet can help significantly reduce headache frequency and severity. Here are some tips on ways to prevent headaches before they start:
Managing headaches often starts with what’s on your plate. The foods you eat can play a significant role in either triggering or relieving headaches, making it important to focus on a balanced, nourishing diet. By discovering headache-friendly foods, you can take meaningful steps towards reducing discomfort from headaches and get back to feeling better.
Here's how to get started:
Making small, consistent adjustments to your diet can empower you to take control of your headaches and feel your best.
If chronic headaches are disrupting your life, explore specialized treatment options through Baylor Scott & White’s Virtual Headache Care program.
Healthcare doesn't have to be difficult. We're constantly finding ways to make it easy so that you can get Better and stay that way.
We all have different healthcare needs. Handle them your way with the MyBSWHealth app. Download the app today and take a hands-on approach to your healthcare.
