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Which Foods Help With Migraines And Which To Avoid

12 different pictures of people showing that they have headaches

Migraines and chronic headaches are frustrating issues to live with, especially when you're battling them constantly. Paying attention to your diet is a great way to avoid getting frequent headaches or migraines.

Some people find that eating certain foods can trigger headaches or migraine attacks. This could be because some foods actually cause the blood vessels to dilate and can create early changes seen in migraine attacks.

In some cases, an elimination diet can work quite well. The idea is to eliminate one food at a time to see if that specific food contributes to your headaches or migraines.

If you find that you don't really have a healthy diet, starting to build one can be a little challenging. Start with foods that contain no preservatives or artificial flavorings, and try to eat more things that are natural and have fewer additives.

In general, there are some foods that you should try to incorporate more of and ones you should try to eat less of to help with the frequency and severity of your headaches or migraines.

“Pain-Safe” Foods

Foods rich in magnesium:

  • dark, leafy greens
  • avocados
  • pumpkin seeds
  • soymilk

Foods rich with Omega-3 fatty acids:

  • mackerel
  • salmon
  • tuna
  • walnuts
  • chia seeds
  • soybeans

Foods & Drinks That Trigger Migraines

  • alcohol
  • caffeine
  • hot dogs
  • lunch meats
  • dried fruits
  • cheese
  • yogurt
  • foods high in sodium

Other triggers can come from things like stress, changes in weather, hormonal fluctuations, or bad sleeping habits.

Are you getting enough magnesium?

Many of us struggle with magnesium deficiency, and most of us don't even know it. Magnesium is important to have in your body to help reduce the frequency and severity of migraines.

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