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6 foods that fight migraines and prevent attacks

Aug 18, 2021

Foods to relieve your headaches to include in your diet

A number of foods can trigger migraines in some people, but did you know that there are also foods that are proven to help prevent migraine attacks? Adding as many of these migraine-fighting foods to your diet as possible is a delicious and healthy way to live better and suffer less. Although it's unlikely you'll be able to stave off a severe attack with food alone, some migraine sufferers report that the magnesium , ginger , and extra hydration these foods offer can ease the symptoms of a mild migraine attack. . Here are six foods that are invaluable for those who want to better control their migraine attacks .

fatty fish

Oily fish are an excellent source of omega-3 fatty acids , which play a crucial role in reducing inflammation. The anti-inflammatory properties of omega-3 fatty acids can reduce head inflammation that occurs during a migraine. Fatty fish such as mackerel, tuna and sardines are therefore a good way to reduce migraine symptoms. Other foods that contain omega-3 fatty acids are olives, nuts, and soy.


Ginger root is well known to be good for fighting nausea , and it's commonly recommended for pregnant women who suffer from morning sickness. The anti-nausea properties of ginger are also effective in calming stomach upset caused by migraines. In addition, ginger inhibits the synthesis of prostaglandins, lipid compounds that control the body's response to inflammation (causing pain) and increase certain muscle contractions.


Millet is a whole, nutritious grain that is packed with magnesium, which is essential for reducing tension during a migraine attack . You may think your options are limited if you want to cook with millet, but in fact it has a whole range of uses. You can make a porridge-like breakfast out of it, grind it into flour and use it the same way as rice. Other magnesium-rich foods are tofu, bananas, sweet potatoes, and Brazil nuts.


Another magnesium-rich food, spinach also offers the benefit of high levels of vitamin B2 (also known as riboflavin) , which helps the body produce energy . A diet high in riboflavin may decrease the regularity of migraines and make attacks less severe. Eggs, broccoli, almonds, and liver are other riboflavin-rich foods.

Chia seeds

A whole-food superfood, chia seeds are packed with nutrients and offer a whole host of health benefits, including fighting migraines . A natural source of magnesium, zinc, calcium and omega-3 fatty acids (all fantastic aids in easing migraine symptoms), chia seeds also maintain blood sugar levels and hydration, which is essential for migraine sufferers. "Based on some of their beneficial properties, chia seeds are the type of food I recommend to help migraine patients," explained Dr. Andrew Charles of UCLA's Goldberg Migraine Program in an interview with Paula Dumas. of “Migraine Again”.

He added: "We are very open to the idea that natural substances can be helpful or harmful" for migraine patients. To round out a meal in a healthy way while refueling with migraine-fighting nutrients, a handful of the seeds on a salad or in a soup, stew, or porridge is a great choice. Besides chia seeds, pumpkin seeds, sunflower seeds, flax seeds, and sesame seeds are all fantastic sources of magnesium and omega-3 fatty acids.

The water

Although not technically a food, water is one of the most essential needs to help prevent and treat migraines . Water is the first choice to ensure your body is functioning as it should and to prevent dehydration, which is often a major factor in migraine attacks. Herbal teas and skimmed milk are also good liquids to drink, but avoid caffeinated beverages and alcohol as they can cause dehydration.

Water bottle and filled water glass

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