8 Foods That Can Help Alleviate Headaches, According to a Registered Dietitian

Headaches, whether a dull throb or sharp pain, are the worst. They can disrupt your whole day, making tasks like working, driving, and everything else harder to manage. It's tempting to grab some ibuprofen for quick relief, but you might have other remedies right at your fingertips—possibly even in your kitchen. Certain foods (and beverages) have been shown to help ease headache symptoms, depending on the root cause.

Various Types of Headaches

Headaches are always troublesome, but no two are exactly the same. They can stem from a variety of causes, leading to different types of headaches. Some are linked to overactivity or issues within specific head structures (i.e. primary headaches), while others are triggered by an underlying medical condition (i.e. secondary headaches). Headaches can be short-term (acute) or persistent (chronic), which means they occur at least 15 times per month for a span of three months or more.

The most prevalent type is the tension headache, which impacts 2 billion people worldwide. Migraines are also widespread, affecting 12 percent of the global population. In fact, migraines rank as the second leading cause of disability, according to The Journal of Headache and Pain. Another type is cluster headaches, which are intense and typically occur in clusters over a few weeks—this type is rare, affecting only 0.1 percent of people.

Frequent Causes of Headaches

Complicating matters further, there are various headache triggers. These triggers are conditions or factors that can either provoke headaches or result from them, depending on the individual. Some common headache triggers include:

• Stress
• Dehydration
• Hunger
• Sinus pressure
• Caffeine withdrawal
• Sleep disturbances or lack of sleep
• Eye strain from computers
• Neck or head pain
• Allergens
• Physical exercise
• Poor posture
• Certain foods or ingredients (e.g. food allergies or food sensitivities)

Foods That May Trigger Headaches

As seen, food is just one factor in the headache equation, making it challenging to determine if a single food or nutrient can relieve headache symptoms, as explained by registered dietitian Maddie Pasquariello, MS, RD.

In reality, managing headaches often involves a contrasting strategy: steering clear of foods or ingredients that provoke your symptoms. These triggers can differ from person to person, but typical food-related culprits include chocolate, cheese, alcohol, fermented items, and caffeine. A doctor or dietitian can assist in identifying which ones, if any, might be contributing to your headaches.

Can Certain Foods Alleviate Headaches?

Pinpointing foods that relieve headaches is not as simple. Nevertheless, some foods contain nutrients that help address common underlying factors like hunger and dehydration. The following foods may assist in managing headache symptoms.

1. Bananas

If you’re suffering from a hunger headache, eating something—anything!—can alleviate your symptoms. Try grabbing a banana, which is rich in fiber that helps fight hunger. According to Pasquariello, fiber slows digestion, enhances satiety, and keeps you feeling full longer. She also explains that fiber “regulates the gastrointestinal system, benefiting the gut-brain axis and potentially lowering the risk of central nervous system disorders,” such as migraines. The best part? Bananas are affordable and portable, making them an ideal choice for curbing hunger between meals. (A protein source, like nuts or nut butter, would be a great addition.)

2. Peppermint Tea

It's no secret that staying hydrated is crucial for overall health. However, on those days when you don’t drink enough water or fail to rehydrate properly after a workout (it happens!), a headache might occur. This is a common symptom of dehydration, often accompanied by a dry mouth and thirst. Make sure to drink water to rehydrate your body.

Why stop there? Peppermint tea not only offers a refreshing way to stay hydrated, but its invigorating aroma may provide some relief. While this benefit is mostly anecdotal, the available studies focus on the topical use of peppermint oil, which contains menthol, a compound known for its pain-relieving (analgesic) properties, according to Pasquariello. Further research is needed to understand peppermint tea’s specific effects on headaches, but if you’re seeking a soothing drink, it might be a worthwhile addition to your headache relief options.

3. Caffeinated Foods and Drinks

Although caffeine can cause headaches in some individuals, it may actually help alleviate headaches for others—especially if their headache is a result of caffeine withdrawal. Here’s why: Caffeine constricts the blood vessels in the brain. If you’re a regular caffeine drinker and suddenly stop, the blood vessels can dilate too much, leading to headache symptoms, explains Pasquariello.

Naturally, one of the quickest ways to relieve this is by consuming some caffeine, though it’s important to do so with caution, especially if you're trying to reduce your intake.

Instead of quitting caffeine abruptly, Pasquariello suggests gradually “cutting down your caffeine intake over a few weeks.” Try drinking a beverage with less caffeine than usual (such as a latte with one shot of espresso instead of two or three, or a smaller cup of coffee), which will still give you a caffeine boost without provoking headaches. Staying hydrated will help counteract these headaches, so drinking more fluids, whether from water or other sources, can aid as you taper off caffeine, she adds.

4. Watermelon

For a refreshing way to combat a dehydration headache, enjoy some fresh watermelon. Comprising about 90 percent water, this pink fruit can help replenish your body’s fluid levels and alleviate dehydration, according to Casey Kelley, MD, ABoIM, a board-certified integrative medicine specialist. Additionally, “watermelon contains electrolytes like potassium, which are lost through sweat during dehydration,” Dr. Kelley notes. While watermelon isn't a replacement for drinking water or electrolyte-rich fluids, it can certainly aid in boosting your body's hydration.

5. Beans

While any food can help ease hunger-induced headaches, beans and legumes like chickpeas and black beans make an excellent choice. Packed with fiber and protein, these nutrients are especially satisfying. Beans are also a good source of magnesium, a mineral that “could assist in preventing migraines and headaches [over time] or reducing their intensity,” explains Pasquariello. With so many ways to enjoy them, you’re bound to find a bean recipe that suits you—whether in salads, mixed with pasta, or pureed into spreads. You can even pair beans with rice for a quick, filling meal.

6. Whole Grains

Whole grains such as quinoa, brown rice, or oats are a great remedy for hunger headaches caused by low blood sugar from missed meals. Whole grains help raise and stabilize blood sugar levels, as noted by Dr. Kelley. These grains are rich in complex carbohydrates, which break down slowly, offering a gradual and consistent glucose release. “Whole grains are also an excellent source of fiber, which slows digestion and carbohydrate absorption, helping to maintain stable blood sugar levels,” she adds. The only caveat is for those with a gluten allergy or sensitivity, as certain whole grains (like farro) contain gluten and could provoke reactions that include headaches, according to Dr. Kelley.

7. Leafy Greens

Renowned for their array of brain-boosting nutrients, leafy greens like spinach, kale, and Swiss chard may also help with headaches. “Leafy greens are rich in magnesium, which is associated with preventing and alleviating migraines,” explains Dr. Kelley. These vegetables are also packed with riboflavin, a B vitamin known to reduce the frequency and intensity of migraines for some individuals. “Additionally, they are loaded with antioxidants such as vitamin C and beta-carotene; antioxidants help combat oxidative stress and inflammation, both of which can trigger migraine attacks in certain people,” she adds.

8. Fermented Foods

Similar to caffeine, fermented foods (such as kimchi, yogurt, and miso) can be headache triggers for some individuals. However, for others, these foods may be a useful part of managing headaches. This is largely due to their rich content of probiotics, or beneficial bacteria, which support the gut-brain connection. This may relate to the anti-inflammatory benefits of probiotic-rich foods, explains Pasquariello. “As headaches and migraines are often linked to inflammation, an anti-inflammatory diet may help, and fermented foods can contribute to that,” she says.

When to See a Doctor About Your Headaches

While many headaches can be managed with lifestyle changes—such as reducing stress, improving sleep, and staying hydrated—there are instances where a doctor’s visit is necessary, says Dr. Kelley. Seek medical attention if your headaches are sudden, exceptionally painful, or accompanied by neurological symptoms like confusion, numbness, weakness, or difficulty walking, as these could be signs of a stroke. Additionally, it’s important to consult a healthcare professional if you've experienced a head injury and are now dealing with headaches.

Dr. Kelley advises that if you've never experienced headaches before and suddenly start having them, or if the frequency or intensity of your headaches changes, it's important to consult your doctor. This is especially crucial if your headaches begin affecting your daily life, leading to missed school or work. Your doctor can help determine the underlying cause of your headaches and work with you to develop a treatment plan to provide relief.