While there’s a huge list of foods that can cause migraines, there are also foods that are good for migraine suffers. While food is in no way a cure for migraines, eating meals that helps temper the symptoms can help improve the quality of your life. Symptoms such as dehydration and inflammation can be managed with the right diet. Below is a list of foods that you should have in your migraine fighting arsenal.

Foods Good for Migraine Relief



Caffeine is a vasoconstrictor. This means that it helps reduce the side of blood vessels, which can cause headaches when overdone. However, when coffee is taken in moderation, it can help tame a blinding migraine. This is especially so if your migraine is as a result of seasonal allergies. This is because coffee reduces the release of histamine in the body. This, in turn, helps calm the allergic reaction.



One of the major causes of migraine is dehydration. Before popping a pill when your head starts acting up, you can reach for foods like watermelon that contain plenty of water. The natural water contained in watermelon is rich in magnesium which also helps in headache prevention. You can substitute watermelon with fruits and vegetables such as cucumber, berries, tomatoes and lettuce.



According to research, the magnesium found in almonds can help protect you from migraines by relaxing your blood vessels.


Whole Grain Bread

Sometimes, migraines can be caused by low energy levels. You need to keep replenishing your energy levels to keep the pain at bay. For this reason, whole grain bread makes it to this list. The unprocessed gain releases carbohydrates into the body at a slower rate than white bread. This ensures you have a constant supply of energy throughout the day. This is definitely one of the foods good for migraines.



Potatoes, particularly when eaten with their skin, contain plenty of potassium. Many people never meet their daily dietary requirement for potassium. This is made worse when a person consumes foods with excess salt. Eating potatoes helps replenish potassium levels in your body and consequently restore the electrolyte balance. Lost electrolytes are known to cause dehydration related headaches and migraines.



One of the major causes of migraines and headaches is low calcium levels. Yoghurt is rich in calcium and can help relax your body and relieve a sore head. Studies conducted at the University of Manchester showed that women who were put on 4.4 ounce servings of yoghurt per day for a month showed reduced signs of inflammation, which included headaches. What better way to prevent migraines than a delicious serving of yoghurt?


Spinach Salad

Studies have shown that spinach helps decrease blood pressure, alleviate headaches and prevent hangovers. Substitute lettuce for spinach when making salad if you suffer from migraines. Throw in spinach leaves, dried apricots, chopped walnuts, cubed watermelon for a migraine busting salad. It will also help rehydrate your body especially if you’ve woken up with a pounding headache from partying too hard.



Eating foods rich in healthy fats helps a great deal when it comes to preventing migraines. Salmon is one such food. It’s packed with omega-3 fatty acids that help reduce inflammation and headaches. According to research conducted by the U.S. National Institutes of Health, oils found in salmon can help reduce the pain and frequency of migraines, thus making it one of the foods good for migraines.



Cucumbers are a great source of water that can help rehydrate the body as you go about your day. If you’re battling a migraine, you can make a smoothie with cucumber, spinach and apples. This is a high water, high nutrient drink that will get up and about in no time. You can incorporate cucumber in salads, sandwiches or smoothies depending on your preference.


Pain Safe Foods for Migraines

Here is a list of foods that you can eat that won’t contribute to headaches.

  • Brown rice

  • Orange vegetables – carrots and sweet potatoes

  • Green vegetables – spinach, broccoli, collards and Swiss chard

  • Yellow Vegetables – summer squash

  • Water

  • Condiments – a little salt, vanilla extract and maple syrup

More Remedies for Migraines

Besides eating the best foods good for migraines, there are other things you can do to relieve the pain:

  • Ice Packs – Nothing soothes a migraine more than an ice pack. Ice is an anti-inflammatory that can come in handy when you have a raging migraine that won’t go away.

  • Supplements – Supplementing with Vitamin B2 (riboflavin) can help with migraines. Studies have shown that taking 400 mg daily can significantly lower the occurrence of migraines. CoQ10 supplementation has also been clinically proven to effectively prevent migraines.

  • Massage and Yoga – Massage can help relax the muscles around your neck and shoulder and prevent migraines. Yoga can also help since it relaxes the mind and body.

  • Herbs – The American Academy of Neurology confirms that the butterbur herb can help prevent migraines since it supports blood flow to the brain. Another herb that can help reduce migraines is feverfew despite the fact that no clinical studies have been conducted.

  • Acupuncture – The most astonishing thing about using acupuncture for migraines is that it provides the same long term results as drugs without the side effects. While this could be down to a placebo effect, the fact that many people vouch for it cannot be overlooked.


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