Diet and Food Guidance for Headache

Food does not cure headache, but regular meals and fluids can reduce attacks, and a few foods trigger headaches in some people.

Helpful habits

• Eat regular meals. Skipping meals and long fasts are common triggers, particularly for migraine.
• Drink enough water through the day.
• Include magnesium-rich foods such as leafy greens, nuts, seeds and whole grains. Evidence for supplements is mixed, so ask a doctor first.
• Keep caffeine steady. A small, regular amount is usually fine. Sudden cutting down can cause withdrawal headaches.

Possible triggers (not the same for everyone)

• Alcohol, especially red wine
• Aged cheese, processed meats and foods with nitrates
• Very salty or heavily processed foods
• Artificial sweeteners and monosodium glutamate in sensitive people
• Chocolate in some people

Triggers are individual. Use a food and headache diary before cutting out foods, and do not remove many foods at once without advice.

Ayurvedic suggestion

Ayurveda advises fresh, warm, light meals at regular times and limiting very spicy, sour or fried food. This is a traditional idea, not proven treatment.

Supplements

Riboflavin, magnesium and coenzyme Q10 are sometimes used for migraine prevention under medical guidance. Do not start high doses on your own, and avoid them in pregnancy without advice.