What Should I Eat When I Have a Headache?
Quick answer: Headaches are often triggered by dehydration, low blood sugar, or nutrient deficiency. Eating magnesium-rich foods, staying hydrated, and avoiding alcohol or aged cheese can help.
What to Eat
Water & electrolytes
Dehydration is one of the most common headache triggers — rehydrate first.
Magnesium-rich foods (spinach, almonds, pumpkin seeds)
Low magnesium is linked to migraines and tension headaches.
Ginger tea
Has anti-inflammatory properties and may reduce migraine nausea.
Salmon & fatty fish
Omega‑3 fatty acids may reduce frequency of migraines.
Bananas
Rich in magnesium and potassium — helpful if headache is linked to low blood sugar.
Oatmeal
Steady carbs help stabilise blood sugar swings that can trigger headaches.
Eggs
Good source of riboflavin (B2), which studies link to fewer migraines.
Dark leafy greens (kale, spinach)
High in magnesium and folate, both important for headache prevention.
What to Avoid
Alcohol (especially red wine)
Contains tyramine and histamines — common migraine triggers.
Aged/fermented cheese (cheddar, blue cheese)
High in tyramine, a known headache trigger.
Processed meats (salami, hot dogs)
Contain nitrates that can dilate blood vessels and trigger headaches.
Artificial sweeteners (aspartame)
Linked to headaches in some people — common in diet sodas and chewing gum.
Caffeine (if you're caffeine-dependent)
Skipping your usual dose can cause withdrawal headaches; too much also triggers them.
Salty/processed snacks
Can cause dehydration and affect blood pressure.
Hydration
Drink at least 500 ml of water as soon as a headache starts. Add a pinch of sea salt and lemon for electrolyte support.
Tips
- •Keep a food diary to identify your personal headache triggers.
- •Don't skip meals — low blood sugar is a leading headache cause.
- •Aim for regular sleep — irregular sleep schedules often precede migraines.
- •Cold or warm compress on the neck can help alongside diet adjustments.