What is the best soup for migraines?

January 3, 2026 •

3 min read

According to the American Migraine Foundation, up to one-third of people with migraines report that dehydration is a common trigger. Finding a soup rich in electrolytes and hydrating ingredients can provide significant relief, which is why many ask: What is the best soup for migraines?.

Quick Summary

Several soups offer soothing relief from migraines by combating dehydration and providing vital nutrients. Anti-inflammatory ingredients like ginger and turmeric, along with magnesium-rich foods in a hydrating broth, are highly beneficial. Bone broth is particularly noted for its neuroprotective and anti-inflammatory properties, making it a compelling option for migraine sufferers.

Key Points

Hydration is Key: Soups are an effective way to combat dehydration, a common migraine trigger, by replenishing fluids and electrolytes.
Anti-Inflammatory Ingredients: Incorporate fresh ginger and turmeric into your soup recipes for their proven anti-inflammatory and pain-relieving properties.
Boost Magnesium: Use magnesium-rich ingredients like spinach, pumpkin seeds, and beans to help relax blood vessels and support nerve function.
Choose Low-Sodium Broth: High sodium can trigger headaches in some, so opt for low-sodium or homemade broth to maintain a proper balance.
Consider Bone Broth: High-quality bone broth has neuroprotective and anti-inflammatory effects that can aid in managing stress-induced migraines.
Avoid Common Triggers: Steer clear of processed meats, aged cheeses, MSG, and excess caffeine often found in pre-packaged soups.

Why Soup is Ideal for Migraine Sufferers

Migraines are complex neurological events, and while no single food is a cure, a well-formulated soup can address several common migraine triggers and symptoms. The key is to focus on ingredients that are hydrating, rich in electrolytes like magnesium and potassium, and possess anti-inflammatory properties. A comforting bowl of soup is not only easy to consume during an attack but also helps replenish fluids lost due to nausea or other symptoms.

The Role of Hydration and Electrolytes

Dehydration is a well-documented migraine trigger, and soups, with their high water content, are an excellent way to replenish fluids. A balanced electrolyte profile is also critical for neurological function. An effective migraine soup should provide more than just water; it should be rich in essential minerals like magnesium, sodium, and potassium to support proper nerve signaling and cellular hydration.

Anti-Inflammatory Ingredients

Inflammation and oxidative stress are believed to play a role in migraine pathogenesis. Incorporating ingredients with powerful anti-inflammatory and antioxidant properties can help reduce the frequency and severity of attacks. Spices like ginger and turmeric are renowned for these effects.

The Best Soups for Migraines: A Closer Look

While individual triggers vary, several types of soup stand out for their migraine-friendly composition. These recipes avoid common triggers like aged cheese, processed meats, and high levels of monosodium glutamate (MSG).

Anti-Inflammatory Carrot Ginger Soup

Ingredients: Carrots, fresh ginger, vegetable broth, coconut milk, turmeric, and a hint of garlic.
Why it works: Fresh ginger has potent anti-inflammatory effects and is also known to help with nausea associated with migraines. Turmeric is another powerful anti-inflammatory agent, while carrots and coconut milk provide vitamins and soothing textures.

Bone Broth Elixir

Ingredients: High-quality bone broth (chicken or beef), fresh spinach, and mushrooms.
Why it works: Bone broth is an excellent source of anti-inflammatory compounds and electrolytes. It has also demonstrated neuroprotective benefits in studies related to stress-induced migraines. Adding spinach provides magnesium, while mushrooms are a good source of riboflavin (Vitamin B2).

Chicken and Wild Rice Soup

Ingredients: Low-sodium chicken broth, chicken breast, wild rice, carrots, celery, and fresh thyme.
Why it works: A simple, low-FODMAP soup that is gentle on the stomach. The chicken provides protein and electrolytes, while the wild rice offers slow-release carbohydrates for sustained energy without causing blood sugar spikes, which can be a migraine trigger.

Comparison Table: Migraine-Friendly Soups


Feature	Anti-Inflammatory Carrot Ginger	Bone Broth Elixir	Chicken and Wild Rice
Best For	Nausea, inflammation	Stress-related migraines	General wellness, easy digestion
Key Ingredients	Ginger, turmeric, carrots	Bone broth, spinach, mushrooms	Low-sodium broth, chicken, wild rice
Migraine Benefit	Reduces nausea and inflammation	Neuroprotective, provides electrolytes	Hydrating, gentle on the stomach
Flavor Profile	Earthy, spicy, and creamy	Savory and restorative	Mild, comforting, and hearty

Practical Soup-Making Tips for Migraine Relief

Stick to low-sodium broth: Excess sodium can trigger headaches in some individuals. Opt for low-sodium or homemade broth to control salt intake.
Use fresh ingredients: Avoid pre-made bouillon cubes or processed soups that may contain flavor enhancers like MSG, a known trigger for some.
Load up on magnesium: Foods high in magnesium, such as spinach, pumpkin seeds, and legumes, have been shown to help with migraine prevention.
Incorporate ginger and turmeric: These spices can be added in fresh or powdered form to many soups for their anti-inflammatory benefits.

Conclusion: Your Soup Strategy for Migraine Relief

While a warm bowl of soup won't cure a migraine, a well-designed recipe can provide crucial support by targeting several underlying factors. The best soup for migraines focuses on rehydration, electrolyte balance, and anti-inflammatory properties. Options like an Anti-Inflammatory Carrot Ginger Soup or a simple Bone Broth Elixir can be excellent choices. Paying attention to ingredients—opting for fresh, magnesium-rich, and low-sodium components—empowers you to make a comforting meal that genuinely supports your body during an attack. By incorporating these recipes and tips into your migraine management plan, you can proactively use food as a tool for relief and prevention. Remember to consult with a healthcare professional to identify your specific triggers and create a personalized plan.

Visit Migraine Canada for more information on hydration and migraine management

Frequently Asked Questions

The best broths are homemade or low-sodium store-bought versions to avoid MSG and excessive salt, which can be migraine triggers. Bone broth is highly recommended for its electrolytes and neuroprotective benefits.

Yes, soups can help with nausea. Warming liquids are gentle on the stomach, and ingredients like fresh ginger and lemon can be particularly soothing for nausea symptoms.

Most canned soups should be avoided, as they often contain high levels of sodium, preservatives, and MSG, which are common migraine triggers. Opt for fresh, homemade soups instead.

Magnesium plays a critical role in nerve function and relaxing blood vessels. A deficiency is linked to increased migraine susceptibility. Soups with magnesium-rich ingredients like spinach and seeds can help restore balance.

Spices like ginger, turmeric, and black pepper are excellent choices. They offer anti-inflammatory properties and add flavor without causing harm. It's best to avoid excessive cayenne or other strong spices if sensitive.

For migraine sufferers, coconut milk is generally a better choice than dairy, as some people find cultured dairy products like yogurt and aged cheese can be triggers. Coconut milk adds creaminess with fewer potential side effects.

Yes, both warm and cold soups can be effective. Cold soups are particularly hydrating, especially if you have a fever or feel overheated during a migraine. The key is the nutritional content, not the temperature.