These 9 Foods Could Banish Your Headaches, According to Medical Experts

Our wellness advice is expert-vetted. Our top picks are based on our editors’ independent research, analysis, and hands-on testing. If you buy through our links, we may get a commission.Reviews ethics statement These 9 Foods Could Banish Your Headaches, According to Medical Experts Next time you feel a headache coming on, try reaching for one of these expert-recommended foods. Anna GragertWellness Editor II Anna Gragert (she/her/hers) was previously the lifestyle editor at HelloGiggles, deputy editor at So Yummy and senior lifestyle editor at Hunker. Over the past 10+ years, Anna has also written for the L.A. Times, Elle, Bust Magazine, Dazed, Apartment Therapy, Well+Good and more, focusing on all things lifestyle, health and wellness. ExpertiseMental health, Personal care, Nutrition, Sleep Amelia Ti is a Registered Dietitian (RD) and Certified Diabetes Care and Education Specialist (CDCES) based in NYC. She completed her Bachelor's in Nutrition & Dietetics at NYU and Master's in Applied Nutrition at Russell Sage College. Amelia's evidence-based knowledge and passion for the field allow her to translate nutrition research and innovation to the public. ExpertiseNutrition | Dietetics | Diabetes Care | Nutrition InnovationCredentials Headache relief could be a simple as adding some cinnamon and certain seeds to your oatmeal. FreshSplash/Getty Images If you frequently deal with headaches or migraines and over-the-counter pain relievers are no longer providing you relief, you may want to take a closer look at your lifestyle. That includes your sleep, exercise, stress, hydration and even your diet, as certain foods may help alleviate your headaches more effectively than others. "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." To find out exactly which foods may offer you with headache relief, we reached out to medical professionals. 1. Omega-3-rich foods "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 such as inflammation, pain and menstrual cramps. Fatty fish also contain vitamin D, coenzyme Q10 and B vitamins, including 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,...

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