Understanding What Chips Are Good for Headaches (And Why Healthy Alternatives Are Better)

October 24, 2025 •

5 min read

According to the American Migraine Foundation, about one-third of people with migraines say dehydration can trigger an attack. While some people crave salty snacks, asking what chips are good for headaches is often a misguided question, as many processed varieties contain additives and high sodium that can actually make the problem worse.

Quick Summary

Most processed chips can worsen headaches due to high sodium and additives like MSG, though some migraine sufferers may crave salt during an episode. Headaches are often linked to dehydration and electrolyte imbalance, making healthier, nutrient-dense snacks a better choice for relief.

Key Points

Chips are often counterproductive: Most processed chips contain high sodium, MSG, and inflammatory oils, which are common headache triggers.
Cravings can signal imbalance: A sudden craving for salty food during a migraine may indicate a temporary electrolyte imbalance, but chips are not the best solution.
Dehydration is a key factor: Dehydration, often exacerbated by high sodium intake, is a frequent cause of headaches due to temporary brain tissue shrinkage.
Focus on balanced electrolytes: Instead of chips, consume foods rich in magnesium (nuts, seeds) and potassium (bananas, spinach) to support nerve function and fluid balance.
Choose healthier snacks: Opt for alternatives like nuts, seeds, kale chips, or dark chocolate to get beneficial nutrients without harmful additives.
Maintain overall diet consistency: Don't skip meals, stay well-hydrated, and follow a balanced diet to stabilize blood sugar and prevent headaches.

The Surprising Science Behind Salty Cravings and Headaches

When a headache or migraine strikes, a craving for something specific, like a salty snack, is not uncommon for some individuals. This craving is often misunderstood. It may signal an underlying issue, such as an electrolyte imbalance, rather than a need for processed junk food. For example, during the early stages of a migraine with aura, some people report a strong urge for salty items. In this narrow context, a plain, salty chip (sometimes even salt and vinegar) might provide temporary relief by addressing a specific, short-term sodium deficiency. However, this is far from a universal cure and consuming processed chips is generally a risky move for headache sufferers.

Why Processed Chips Are Generally Not Good for Headaches

Most chips on the market are highly processed and packed with ingredients that can exacerbate headaches. The primary culprits are:

High Sodium: While some may need more sodium, excessive intake can lead to dehydration by pulling fluid out of your cells. It can also raise blood pressure, which is a known headache trigger. A 2021 study even found a link between higher sodium levels and longer, more severe migraine attacks in some people.
MSG (Monosodium Glutamate): This flavor enhancer is a well-documented headache and migraine trigger for many sensitive individuals. MSG is often disguised under other names like 'natural flavoring' or 'hydrolyzed plant protein,' making it hard to identify on a label.
Nitrates and Nitrites: These preservatives, often found in seasoned or flavored chips, can cause blood vessels to dilate and lead to headaches.
Inflammatory Oils: Many chips are cooked in oils high in linoleic acid, a polyunsaturated fat that can promote inflammation. Studies have shown that a diet high in anti-inflammatory omega-3 fatty acids and low in linoleic acid can reduce headache frequency.

The Real Nutritional Approach to Headache Prevention

Instead of reaching for processed chips, focus on nutrient-dense snacks that address the core nutritional imbalances often associated with headaches. The most common issues are dehydration and electrolyte deficiencies, particularly in magnesium and potassium.

Prioritize Hydration and Electrolytes

Dehydration is one of the most common causes of headaches. When you are dehydrated, your brain tissue can temporarily shrink, pulling away from the skull and causing pain. Restoring fluid balance is crucial, and that includes replenishing electrolytes.

Sodium: The balance of sodium is delicate. While excessive sodium from processed foods can dehydrate you, a sudden drop can also trigger headaches, as suggested by some research. A balanced diet, rather than salty chips, is the safer approach.
Potassium: This electrolyte helps regulate nerve signals and muscle contractions. Low levels can contribute to muscle cramps and tension headaches. Potassium-rich foods like bananas, sweet potatoes, and spinach are excellent choices.
Magnesium: Magnesium plays a critical role in nerve function and muscle relaxation. Many studies link magnesium deficiency to migraines. Almonds, pumpkin seeds, and leafy greens are good sources.

Healthier Alternatives to Chips for Headache Relief

Here are some nutritious, headache-friendly snacks that can help instead of hindering your recovery:

Almonds and Apples: This pairing offers a balanced mix of protein, fat, and carbohydrates, along with magnesium from the almonds.
Pumpkin Seeds and Pears: Pumpkin seeds are packed with magnesium, zinc, and omega-3s, which are anti-inflammatory. Pears provide fiber and carbs.
Kale Chips: A much healthier alternative to potato chips, kale chips provide vitamins and minerals without the inflammatory oils and additives.
Dark Chocolate (in moderation): Dark chocolate contains magnesium and antioxidants. For some, it may be a trigger, but for others, the magnesium content is beneficial. It's best to test your personal tolerance.
Plain Popcorn: Opt for air-popped or stovetop popcorn without heavy seasonings. As a whole grain, it provides fiber and antioxidants.

Comparison of Snacks for Headache Management


Snack Type	Potential Headache Impact	Key Ingredients	Nutritional Value
Most Processed Chips	High risk due to additives (MSG, nitrates) and excess sodium, which can trigger dehydration and inflammation.	High sodium, MSG, nitrates, inflammatory oils (e.g., linoleic acid).	Low in beneficial nutrients; high in refined carbs and sodium.
Plain Salty Chips (for some migraines)	May provide temporary relief for those with a specific salt craving during a migraine with aura, but not a general recommendation.	Primarily salt and potato. Avoid flavored options.	Minimal nutritional value; addresses a specific, temporary need.
Healthy Alternatives (e.g., Nuts, Seeds)	Low risk; actively helps by providing magnesium, potassium, and omega-3s to support nerve function and reduce inflammation.	Magnesium, potassium, omega-3s, vitamins, and antioxidants.	High in essential nutrients; supports overall neurological health.

A Holistic Diet for Headache Prevention

While focusing on specific foods is helpful, a comprehensive approach to diet offers the best long-term strategy for managing headaches. This includes:

Consistent Eating: Don't skip meals. Hunger is a common headache trigger, and maintaining stable blood sugar levels is key.
Balanced Diet: Emphasize whole, unprocessed foods. The DASH diet, which focuses on fruits, vegetables, and low-fat dairy while limiting salt, has been shown to reduce migraine frequency for some.
Track Your Triggers: Keep a food diary to identify specific foods or additives that may be causing your headaches. Everyone's triggers are different. An authoritative resource like the Association of Migraine Disorders offers more insights into potential triggers.
Consider Electrolyte Drinks (without additives): If dehydration from exercise or illness is an issue, a sugar-free electrolyte drink can be beneficial for restoring balance. However, avoid those with artificial sweeteners, colors, and other additives that can trigger headaches.

Conclusion: Snack Smart, Not Salty

In conclusion, the idea of what chips are good for headaches is mostly a myth driven by circumstantial cravings. While an occasional plain chip might address a short-term salt deficiency for some migraineurs, the vast majority of processed chips contain inflammatory oils, excess sodium, and additives like MSG that can be detrimental. The far more effective and healthier approach is to focus on a balanced diet rich in whole foods and essential electrolytes like magnesium and potassium. By prioritizing hydration and choosing nutrient-dense snacks like nuts, seeds, and leafy greens, you can better manage and prevent headaches from a nutritional standpoint. Always consult a healthcare professional for frequent or severe headaches to identify and address underlying causes.

Frequently Asked Questions

Yes, an imbalance of sodium, whether too high or too low (a condition called hyponatremia), can contribute to headaches by disrupting the fluid balance and nerve function in the brain.

Magnesium is vital for nerve function and blood vessel relaxation, and a deficiency is frequently linked to migraines. Supplementing with magnesium has been shown to reduce the frequency of migraine attacks.

No, drinking concentrated salt water is not recommended. While it may provide sodium, it's not a safe or effective long-term strategy and can have negative health consequences, such as high blood pressure.

Yes, monosodium glutamate (MSG) is a known trigger for migraines in sensitive individuals. It can be found in many processed and flavored chips, seasoned snacks, and sauces.

Good alternatives include a handful of almonds or pumpkin seeds, a banana, plain air-popped popcorn, or kale chips. These options provide beneficial electrolytes and nutrients without inflammatory additives.

Dehydration can cause a temporary shrinkage of brain tissue, which can pull away from the skull and cause a throbbing headache sensation. Staying properly hydrated helps maintain fluid balance and prevents this.

Not necessarily, but you should prioritize balanced sodium intake from whole foods rather than processed snacks. For some, a temporary salt craving during a migraine phase might be legitimate, but it's best to stick to healthier sources.

Omega-3 fatty acids, found in foods like chia seeds, flaxseeds, and salmon, have anti-inflammatory properties. A diet higher in omega-3s and lower in inflammatory fats (like those in many chips) has been linked to fewer and less severe headaches.