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Can Certain Foods Ease A Migraine?



If you suffer from migraines, you’ll be pleased to know that diet plays a role in preventing them and alleviating pain – your gut is your second brain after all! 


Try adding these foods into your diet when you’re experiencing a migraine.

Foods Rich In Magnesium

Magnesium is an important mineral all women should be prioritising. Research has shown that people who experience migraines typically have lower levels of magnesium than people who don’t.


A drop in magnesium levels also appears to affect the blood vessels in the brain, narrowing or constricting them, which may contribute to migraine pain.


If you frequently get migraines, try magnesium supplements or prioritise these foods when you’re in pain:

  • Fruit: Bananas, papaya and blackberries are nutrient-dense fruits packed with magnesium. 

  • Leafy Greens: Specifically, spinach and kale. They’re an excellent source of magnesium as well as the added benefit of providing iron, manganese and vitamins A, C and K.  

  • Wholegrains: Wheat, oats, barely and quinoa are rich in magnesium and high in B vitamins, selenium, manganese and fibre

Foods Rich In Omega-3 Fatty Acids

Studies indicate that foods rich in omega-3 fatty acids may help relieve migraine symptoms. 

  • Fatty Fish: Especially salmon and mackerel. You’ll also reap the nutritional benefits of potassium, selenium and B vitamins.

  • Legumes: chickpeas, lentils, peas and soybeans.

  • Seeds: Pumpkin seeds, flaxseeds and chia seeds contain high amounts of magnesium and omega-3. Chia seeds are also a great gut-friendly ingredient to add to The Lady Shake!


Your morning cup might just be doing you a favour! While some believe caffeine can have the opposite effect — this is really only in regard to headaches associated with a withdrawal — caffeine is actually an ingredient in a lot of pain relievers, and it can boost their efficacy up to 40%! This is because caffeine has anti-inflammatory properties. Like magnesium, caffeine widens the blood vessels which decreases pressure and eases pain. 


Aside from coffee you can find caffeine in the following:

The Bottom Line

Migraines are a neurological issue – they differ greatly from your standard tension headaches. If you frequently suffer from migraines it’s always best to see your healthcare provider to see if there are any underlying issues. 


The next time you feel a migraine approaching, aim to eat foods with magnesium, omega-3 fatty acids, and a little bit of caffeine to help ease the pain.


Pro tip: Drink a coffee with ibuprofen or paracetamol to boost their pain-relief properties!