What's the Best Thing to Eat to Get Rid of a Headache?

December 15, 2025 •

4 min read

According to the World Health Organization, headaches are among the most common nervous system disorders globally, affecting people of all ages. While over-the-counter medication is a common treatment, the food you eat can also play a crucial role in managing and even preventing head pain by addressing common triggers like dehydration, inflammation, and nutrient deficiencies.

Quick Summary

Explore the top foods and drinks that can help alleviate headaches by boosting hydration, providing essential nutrients like magnesium, and fighting inflammation. Learn about potential triggers and practical dietary strategies for managing your symptoms effectively.

Key Points

Hydration is Key: Dehydration is a common headache cause, so drink plenty of water and eat hydrating foods like watermelon and cucumber.
Boost Magnesium Intake: A deficiency in magnesium is linked to headaches; increase your consumption of spinach, almonds, and avocados to help.
Use Ginger as a Natural Anti-Inflammatory: Ginger powder or tea can be as effective as some prescription medications for migraines, with fewer side effects.
Manage Caffeine Wisely: For some, a small amount of caffeine can help, but withdrawal from regular consumption is a common headache trigger.
Identify Personal Triggers: Keep a food diary to track potential triggers like aged cheeses, processed meats, or artificial sweeteners, as they vary by individual.
Maintain Stable Blood Sugar: Avoid skipping meals, as low blood sugar can lead to a headache. Eat small, regular meals to maintain consistent energy levels.
Incorporate Anti-Inflammatory Fats: Fatty fish rich in omega-3s, such as salmon, can help reduce inflammation linked to migraines.

Understanding the Connection Between Diet and Headaches

Many people experience headaches due to triggers that are surprisingly related to what they consume. Dehydration is a significant cause, leading to pain as the brain’s volume temporarily shrinks, pulling it away from the skull. Low blood sugar from skipping meals can also trigger head pain. For some, specific food additives or ingredients like nitrates, artificial sweeteners, or tyramine can trigger migraines. On the other hand, certain foods possess properties that can actively counteract the causes of a headache, including anti-inflammatory compounds and key minerals.

The Power of Proper Hydration

One of the simplest yet most effective ways to combat a headache is to address hydration levels. Mild dehydration can cause significant discomfort, and while plain water is best, certain foods can also boost your fluid intake.

Watermelon: This fruit is a hydration powerhouse, consisting of over 90% water. Its fluid content quickly replenishes the body, helping to alleviate headaches caused by dehydration.
Cucumber: Like watermelon, cucumbers have a high water content. They are also easy to digest and can be a refreshing snack.
Herbal Teas: Peppermint and ginger teas are not only hydrating but also have soothing properties. Peppermint can help with sinus-related pressure, while ginger tea has anti-inflammatory benefits.
Coconut Water: A natural source of electrolytes, coconut water helps restore the body’s fluid balance, which is particularly helpful for dehydration caused by exercise or alcohol consumption.

Magnesium-Rich Foods for Headache Relief

Magnesium deficiency is frequently linked to migraines and tension headaches. Incorporating magnesium-rich foods can help relax blood vessels and reduce headache frequency.

Leafy Green Vegetables: Spinach, kale, and Swiss chard are packed with magnesium and antioxidants, which help reduce stress and calm the nervous system.
Nuts and Seeds: Almonds, cashews, pumpkin seeds, and chia seeds are excellent, portable sources of magnesium.
Avocado: This fruit is not only a great source of healthy fats but also provides a good dose of magnesium.
Legumes and Beans: Black beans, lentils, and edamame are rich in magnesium and fiber, helping to stabilize blood sugar levels.

Anti-Inflammatory and Pain-Relieving Foods

Some foods contain natural compounds that can act as anti-inflammatories or pain relievers, offering a natural alternative to medicine.

Ginger: The compounds gingerols and shogaols in ginger are potent anti-inflammatories and can help with nausea often associated with migraines. A 2014 study found ginger powder to be as effective as sumatriptan for migraine relief, with fewer side effects.
Fatty Fish: Salmon, mackerel, and tuna are high in omega-3 fatty acids, which reduce inflammation and can help manage headache triggers.
Dark Chocolate: For some people, a small amount of dark chocolate (at least 70% cacao) can help, as it contains magnesium and a small amount of caffeine. However, it can also be a trigger for others, so it's important to monitor your personal reaction.

Comparing Food and Beverage Effects on Headaches


Food/Beverage	Primary Benefit for Headaches	Best For...	Potential Trigger/Warning
Water/High-Water Foods	Hydration and Electrolyte Balance	Dehydration and hangover headaches	N/A
Leafy Greens	Magnesium and Antioxidants	Migraines and tension headaches	N/A
Ginger	Anti-Inflammatory, Anti-Nausea	Migraines	High doses can cause mild heartburn or upset stomach
Fatty Fish (Omega-3s)	Reduces Inflammation	Migraines	Possible mercury or preservative content in some canned options
Coffee (in moderation)	Vasoconstriction, enhances painkillers	Caffeine withdrawal headaches, sinus headaches	Can cause rebound headaches or become a trigger if overused
Aged Cheese & Processed Meats	N/A	N/A	Often contain tyramine and nitrates, common migraine triggers

Practical Strategies for a Headache-Friendly Diet

Beyond incorporating these beneficial foods, several dietary strategies can help manage and prevent headaches:

Maintain Consistent Blood Sugar: Skipping meals is a common trigger for headaches. Eating small, regular meals throughout the day can help prevent blood sugar drops that lead to head pain.
Keep a Food Diary: Since triggers can be highly individual, a food diary is an excellent tool. Track what you eat, when you eat, and when headaches occur to identify your specific triggers.
Monitor Caffeine Intake: If you regularly consume caffeine, sudden withdrawal can cause a headache. Reduce your intake gradually or use a small amount to ease withdrawal symptoms.
Avoid Common Triggers: Besides the potential triggers listed in the table, many people find relief by avoiding artificial sweeteners, MSG, and aged products.
Address Underlying Nutrient Deficiencies: For chronic issues, consult a doctor or registered dietitian to test for specific nutrient deficiencies like magnesium and address any root causes.

Conclusion

While a headache can be a debilitating experience, your diet offers powerful tools for both relief and prevention. From ensuring adequate hydration with water and watermelon to incorporating magnesium-rich foods like spinach and anti-inflammatory ginger, the right nutritional choices can make a significant difference. Remember that individual triggers vary, so personalizing your diet based on your body's reactions is key. By combining smart eating habits with professional medical guidance, you can take a proactive approach to managing your headaches. Your next meal could be the best thing to eat to get rid of a headache, offering a natural and effective path toward feeling better. Consult with a healthcare professional to identify underlying issues or create a personalized management plan. For more authoritative information on this topic, consider visiting the American Migraine Foundation website.

Frequently Asked Questions

Yes, drinking plenty of water can help get rid of a headache, especially if it's caused by dehydration. Even mild dehydration can trigger head pain, and increasing your fluid intake is a simple and effective remedy.

Foods rich in magnesium include leafy green vegetables (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, chia), legumes, avocados, and dark chocolate. Magnesium helps relax blood vessels and can reduce headache frequency.

Yes, ginger is effective for headaches and migraines. Its compounds have anti-inflammatory and pain-relieving effects. Research has shown that ginger powder can be as effective as some migraine medications, with the added benefit of calming nausea.

In small amounts, caffeine can help some types of headaches by narrowing blood vessels. However, regular caffeine users can experience withdrawal headaches, so monitoring and gradually reducing intake is important to avoid a rebound effect.

Common headache triggers to consider avoiding include aged cheeses, processed meats, artificial sweeteners, alcohol (especially red wine), MSG, and certain nuts. Keeping a food diary can help you identify which, if any, of these affect you personally.

Yes, fatty fish such as salmon, mackerel, and tuna are rich in omega-3 fatty acids, which have potent anti-inflammatory properties. Reducing inflammation is beneficial for managing and preventing migraines and other inflammatory headaches.

Skipping meals can cause your blood sugar levels to drop, leading to a hunger headache. Maintaining steady blood sugar by eating small, regular meals, and incorporating complex carbohydrates and proteins, can help prevent this.

Dark chocolate is a complicated one. It contains magnesium and a small amount of caffeine, which can help some people. However, for others, the cocoa can be a migraine trigger. Start with a small portion of dark chocolate (70% cacao or higher) and observe your reaction.

Peppermint tea is often used to help with sinus headaches because the menthol in peppermint can help relieve sinus congestion and pressure. The warmth and hydration from the tea can also be soothing.