9 foods that help with headaches (and why they work)

Paying attention to what you eat is always important, but diet plays an even bigger role when you’re not feeling well.

For people living with frequent headaches or migraines, certain foods can often be a trigger for a headache to start, but there are also foods packed with nutrients that can help you feel better.

Understanding the connection between diet and headaches can help you make impactful choices to feel better each day, and get you back on your feet to feeling well.

What foods help with headaches?

A variety of whole, fresh foods are known to help alleviate headaches by providing essential nutrients like magnesium, antioxidants or anti-inflammatory compounds. Foods can also help keep you hydrated, which can help with headache symptoms.

Let’s take a closer look at what foods can help with headaches.

1. Nuts and seeds

Rich in magnesium, a mineral essential for relaxing muscles and reducing headache triggers, both nuts and seeds help to prevent and soothe head pain. Magnesium deficiency may be linked to migraines and stress or tension-type headaches. Some great sources include:

• Almonds: A handful of almonds is an easy, magnesium-rich snack when you’re on the go.
• Cashews: The perfect addition to salads, stir fries or even as a snack on their own.
• Chia seeds: Packed with omega-3s and magnesium, which makes them a great choice for reducing inflammation in your body. Try adding them to smoothies, yogurt or oatmeal.
• Pumpkin seeds: A quick snack to support steady nerve function and increase magnesium intake.

2. Ginger

Ginger is a natural anti-inflammatory often used to treat nausea and tension headaches. Ginger contains compounds like gingerols and shogaols that ease inflammation and can help provide quick relief from symptoms. You can add fresh ginger to tea, soups or even smoothies.

3. Beans and legumes

Beans and legumes such as lentils, chickpeas or black beans are excellent sources of protein and magnesium. Magnesium helps regulate blood sugar levels, which can stabilize energy and fight off headache triggers. Use them in soups, salads or casseroles to create filling meals that fuel your body and give you a natural boost of magnesium.

4. Green leafy vegetables

Dark leafy greens such as spinach, kale and Swiss chard are packed with magnesium and antioxidants, key nutrients that help alleviate headaches by reducing stress and relaxing blood vessels. Easily incorporate these into your diet by adding them to smoothies, tossing in a salad or as a side for a healthy boost.

5. Fatty fish

Rich in omega-3 fatty acids, fatty fish can reduce inflammation and combat headache triggers. Canned, frozen or fresh cold-water fish, such as tuna, salmon, sardines, herring and mackerel are good sources of omega-3 fatty acids.

6. Fruit

Fruits offer a natural and delicious way to keep headaches at bay. Each variety brings its own unique benefits to the table.

• Bananas: High in magnesium, bananas are a great source for a quick energy boost and can help reduce hunger headaches.
• Berries: Due to their high antioxidant content, blueberries, strawberries and blackberries can help relieve headaches caused by sinus pressure and brain inflammation from stress.
• Citrus fruits: Known as a good source of vitamin C, citrus fruits such as oranges or grapefruits may help reduce the intensity and frequency of headaches. Orange juice is also a great option that may help with headaches due to its high magnesium content.
• Watermelon: Due to its high water content, watermelon can help hydrate your body—helping reduce dehydration-related headaches.

If you struggle to drink enough water because you find the flavor boring, fruit-infused water may be another way to avoid dehydration and reap the benefits of fruit.

7. Mushrooms

Low in calories yet rich in riboflavin, more commonly known as vitamin B2, mushrooms may help with migraines and headaches due to their anti-inflammatory and antioxidant properties.

8. Chocolate

Aside from the heart-healthy benefits of chocolate, chocolate can also help some people alleviate migraine headaches. Chocolate contains magnesium and small amounts of caffeine, which may help minimize blood vessels and ease headaches. Dark chocolate has slightly more caffeine than milk chocolate. Be sure to choose chocolate with at least 70 percent cacao to maximize its potential benefits.

For some, chocolate can also be a headache trigger, so if you feel your headache symptoms worsening, it may not be the best option for you.

9. Water

We all know we need to drink water, and staying hydrated is one of the best things you can do for your overall health. Dehydration can lead to headaches and migraines, so it’s important to focus on drinking water and staying hydrated throughout the day. Replace sugary beverages with water, or snack on foods high in water content, such as watermelon, cucumber or celery.

What foods trigger headaches?

On the other hand, several foods are known to trigger headaches for many people. While these triggers can vary from person to person, here are some of the most common ones to watch out for:

• Aged cheese and meats that are high in tyramine
• Alcohol, especially red wine
• Artificial sweeteners, which are found in diet sodas and sugar-free products.
• Caffeine
• Chocolate
• MSG (monosodium glutamate) commonly found in fast foods and processed snacks
• Processed meats that contain preservatives, such as nitrates

These are just a few common foods that can trigger headaches, but everyone is different. By keeping track of what you eat and how it affects you, you can identify patterns and make choices that work best for your body. Small changes can make a big impact on managing headaches and improving your overall well-being.

Tips for creating a headache-friendly diet

Incorporating a balanced diet can help significantly reduce headache frequency and severity. Here are some tips on ways to prevent headaches before they start:

• Prioritize hydration
• Plan magnesium-rich meals
• Add Omega-3s into your diet
• Use ginger as a go-to remedy
• Opt for more whole, unprocessed foods in your diet

Managing headaches often starts with what’s on your plate. The foods you eat can play a significant role in either triggering or relieving headaches, making it important to focus on a balanced, nourishing diet. By discovering headache-friendly foods, you can take meaningful steps towards reducing discomfort from headaches and get back to feeling better.

Here's how to get started:

• Add a few headache-friendly foods to your grocery list and begin implementing them into your diet.
• Begin with small changes and use a headache diary to uncover and eliminate any potential triggers.
• For a more personalized approach, consider working with a dietitian who can help tailor a plan to meet your needs.

Making small, consistent adjustments to your diet can empower you to take control of your headaches and feel your best.

If chronic headaches are disrupting your life, learn more about Baylor Scott & White’s Virtual Headache Care program to explore specialized treatment options. Find out if you’re eligible.