What is the best thing to eat when you have a headache? A Nutritional Guide

January 8, 2026 •

4 min read

According to the World Health Organization, headaches are one of the most common nervous system disorders, affecting about 50% of the world's population. While many factors can trigger them, understanding what is the best thing to eat when you have a headache can be a powerful tool for relief.

Quick Summary

This guide explores foods and beverages that can help relieve headaches by addressing common culprits like dehydration, nutrient deficiencies, and blood sugar imbalances. Learn which items to incorporate and which to avoid.

Key Points

Prioritize Hydration: Dehydration is a leading cause of headaches; drinking water and electrolyte-rich fluids is the fastest and most effective first step.
Boost Magnesium Intake: Magnesium-rich foods like leafy greens, nuts, and avocados can help prevent headaches by relaxing blood vessels.
Choose Anti-Inflammatory Foods: Fatty fish high in omega-3s and ginger have properties that can reduce inflammation linked to headaches.
Maintain Stable Blood Sugar: Eat regular, balanced meals with complex carbs and protein to avoid blood sugar drops that can trigger headaches.
Identify and Avoid Personal Triggers: Keep a food diary to pinpoint potential triggers like aged cheeses, processed meats, or alcohol, which vary from person to person.
Know Caffeine's Dual Role: While a little caffeine can aid some headaches, regular, high consumption or sudden withdrawal can also be a trigger.
Integrate B Vitamins: Foods containing riboflavin (B2), like eggs and mushrooms, can support cellular energy and may help reduce migraine frequency.

Why Diet Matters for Headaches

For many people, a headache isn't just about pain; it's a signal that something is off in the body. While a sudden headache might lead you to reach for a painkiller, your diet can play a preventative and restorative role. Issues like dehydration, drops in blood sugar, inflammation, and deficiencies in certain minerals can all contribute to headaches. A mindful approach to what you eat can help stabilize these imbalances and provide natural relief.

Immediate Headache Relief: Start with Hydration

Dehydration is one of the most common and easily preventable causes of headaches. When your body lacks sufficient water, your brain tissue can temporarily shrink, pulling away from the skull and activating pain receptors. Rehydrating can cause the brain to return to its normal size, quickly relieving the pressure and pain. For this reason, the absolute first thing you should consume is water. For a quicker boost, consider electrolyte-rich fluids like coconut water, which can help rebalance your body's essential minerals.

Nutrient-Rich Foods to Soothe Headaches

Beyond simple hydration, a number of specific foods contain nutrients that have been shown to help with headaches and migraines.

Magnesium-Rich Foods

Magnesium deficiency has been linked to a higher frequency of migraines and tension headaches. The mineral helps relax blood vessels and stabilize blood sugar. Increasing your intake can be a key strategy.

Leafy Greens: Spinach and kale are excellent sources of magnesium and other B vitamins.
Nuts and Seeds: Almonds, cashews, and pumpkin seeds are portable, easy snacks that pack a magnesium punch.
Avocado: Rich in magnesium and healthy fats, avocado is a delicious addition to any meal.
Beans and Legumes: Black beans, lentils, and chickpeas provide a steady source of magnesium and fiber.

Omega-3 Fatty Acids

Omega-3s are known for their anti-inflammatory properties, which can help combat inflammation that may contribute to headaches.

Fatty Fish: Salmon, mackerel, and tuna are packed with omega-3 fatty acids.
Seeds: Chia seeds and flaxseeds are plant-based sources of omega-3s.

Vitamin B2 (Riboflavin)

Riboflavin is essential for energy production in the body's cells, and some research suggests that riboflavin supplementation can reduce the frequency and severity of migraines. While often taken as a supplement, you can get it from food sources as well.

Eggs: A solid source of riboflavin and other B vitamins.
Mushrooms: These fungi contain riboflavin and other beneficial compounds.
Dairy: Milk and yogurt are good sources, but be aware that dairy can be a trigger for some individuals.

The Power of Ginger

Ginger is a natural anti-inflammatory agent that has long been used as an herbal remedy for pain and nausea, both of which can accompany headaches. A simple ginger tea can provide soothing relief.

Maintaining Steady Blood Sugar

Skipping meals can lead to a drop in blood sugar (hypoglycemia), which can trigger a headache. Eating regular, balanced meals containing complex carbohydrates and protein can help keep your blood sugar stable. Examples include whole grains like oats or quinoa and legumes.

Foods and Triggers: What to Avoid

While some foods can help, others can act as triggers. The key is to pay attention to your body and potentially keep a food diary to identify your personal triggers. A useful resource for this is the National Headache Foundation's online tools: https://headaches.org/resources/headache-diary/.

Foods That Can Trigger Headaches

Aged Cheeses: Contain tyramine, a compound that can trigger headaches in sensitive individuals.
Processed Meats: Contain nitrates and nitrites, preservatives that are known headache culprits.
Alcohol: Especially red wine, which contains histamine and tannins, can be a major trigger.
Caffeine: A double-edged sword. While it can relieve some headaches, too much or sudden withdrawal can also cause them.
MSG and Artificial Sweeteners: These additives are often reported as triggers by those prone to headaches.

Comparison Table: Headache-Friendly vs. Trigger Foods


Food Category	Headache-Friendly Options	Potential Trigger Foods
Hydration	Water, Coconut Water, Herbal Tea	Alcohol, Caffeinated Drinks
Dairy	Non-Dairy Milks (Soy, Hemp)	Aged Cheeses, Yogurt (for some)
Protein	Salmon, Tuna, Lentils, Beans	Processed Meats (Salami, Hot Dogs)
Grains	Whole Grains (Oats, Quinoa)	Fresh Yeast Products, Some Wheat
Snacks	Almonds, Pumpkin Seeds, Avocado	Peanuts, Chocolate, Dried Fruits
Additives	Natural Spices (Ginger, Turmeric)	MSG, Artificial Sweeteners

Conclusion

Finding the best thing to eat when you have a headache is not a one-size-fits-all answer, as triggers can be highly individual. However, prioritizing hydration and incorporating foods rich in magnesium, omega-3s, and B vitamins can be an effective and natural way to manage and prevent headache symptoms. By staying consistent with your meal timings and keeping an eye on potential triggers, you can use your diet as a powerful tool for relief and overall well-being. Always consult a healthcare professional for persistent or severe headaches.

Frequently Asked Questions

Yes, absolutely. Dehydration is a very common cause of headaches. For many people, drinking water can quickly relieve or lessen the severity of a headache by restoring fluid balance to the body and brain.

Foods rich in magnesium include leafy green vegetables like spinach and kale, nuts and seeds such as almonds and pumpkin seeds, avocados, and legumes like black beans and lentils.

Yes, fruits with high water content can help combat dehydration. Bananas are a good source of potassium and magnesium, which are beneficial. Some people find that citrus fruits can be a trigger, so it is important to pay attention to your body's reaction.

Coffee has a complex effect. For some, a small amount can help with a headache by constricting blood vessels. However, too much caffeine or experiencing withdrawal from it can cause headaches in others.

Common headache trigger foods include aged cheeses, processed meats containing nitrates, alcohol (especially red wine), and foods with MSG or artificial sweeteners. Individual triggers can vary significantly.

Ginger has natural anti-inflammatory and pain-relieving properties. It can help reduce both the pain and the associated nausea that often accompany severe headaches and migraines.

A 'hunger headache' is caused by low blood sugar from skipping meals. To prevent it, eat regular, balanced meals throughout the day that include protein and complex carbohydrates to maintain stable energy levels.

Yes, a food diary is highly recommended. Since food triggers are individual, logging what you eat and drink, alongside your headache symptoms, can help you identify patterns and make personalized dietary choices for better management.