Having a headache hurts. And as unpleasant as this may be, headache pain can often serve as a signal that you are consuming certain foods that your body just does not like. To prevent or lessen the intensity of your migraines or reduce the frequency of them, figuring out the right diet for you is essential. While there is no one size fits all migraine diet , there are certain foods that we know can offer protection from developing a migraine headache. Many people are surprised to learn that certain foods can relieve, prevent, and reduce the effects of migraine headaches. Let’s take a look at the top six foods you should include in your diet if you suffer from headaches. Migraine Headaches

Eating a healthy diet that consist of fresh fruits, vegetables, lean proteins, and whole grains can help reduce the likelihood of a headache. Let’s take a look at the foods that can help prevent and relieve migraine headaches.


Did you know cantaloupe can help reduce your risk of getting a headache? Cantaloupe contains potassium to help counteract the effects of dehydration on the brain. Furthermore, cantaloupe helps stabilize insulin levels in the bloodstream. Low blood sugar can trigger a headache; therefore, providing the body with magnesium will regulate glucose levels and reduce the risk of headaches in the future.

Cherries Antioxidant rich cherry juice

Cherries have been used for years to ease arthritis pain. This delicious fruit provides anti-inflammatory properties. Additionally, cherries contain compounds that decrease nitric oxide levels in the blood, which can lower the odds of getting a headache. Enjoy a serving of cherries each day to hydrate the body and reduce nitric oxide levels in the bloodstream and lower your risk of headache pain.

Fatty Fish

Foods that have ample amounts of omega 3 fatty acids, folic acid, vitamin B6 and vitamin B12 can help decrease the risk of a headache. Omega 3 fatty acids reduce systemic inflammation while B vitamins can help reduce the frequency of migraine headaches. To reduce the risk of headaches, consume one to two servings of fatty fish like salmon, herring, tuna, and mackerel each week.

Navy Beans

Navy beans are rich in magnesium with one cup of beans providing one quarter of the daily recommended allowance of magnesium. Magnesium helps smooth muscle contractions along with blood vessels, which can increase the likelihood of developing a headache. Other foods high in magnesium include apricots, almonds, avocados, bananas, and spinach. Consuming magnesium rich foods daily will lower your risk of getting headaches.


Potatoes and other starchy vegetables sometimes get a bad rap for their carbohydrate content; however, these foods are chockfull of essential vitamins and minerals. Potatoes contain potassium, vitamin A, vitamin C, and vitamin B6 which helps ease your headache by regulating hydration levels. To maximize the effectiveness of potatoes on lowering your risk of developing a headache, eat the entire potato, including the skin.

Water Benefits of Alkaline Water

Among the various benefits of drinking water, did you know that dehydration can lead to headaches? Ten percent of individuals surveyed in a study have experienced headaches due to dehydration. You can reduce the chances of a headache by drinking the recommended amount of water each day. Research shows that you need to drink at least six to eight glasses of water each day to help ensure the body is properly hydrated.

In addition to eating the foods listed above, you can decrease your risk of a headache by eating small meals throughout your day. This will maintain proper blood sugar balance. You also want to maintain a healthy weight. Studies have shown that being overweight can worsen the severity of a migraine.

Diet plays a huge role in the prevention and treatment of headache. It is important to note that the ideal foods can vary from person to person. For example, some individuals have a food intolerance, which can make a certain food item unacceptable. Certain foods can trigger a headache, even the ones listed above. Keeping a food journal and notating when you get a headache can help pinpoint potential triggers.

Learn how nutrition and headache prevention go hand in hand by visiting us at Rose Wellness. Our team of integrative practitioners specialize in holistic treatment of headaches and migraines.