Can Diet Help with Headaches? Foods to Eat and Avoid
Headaches can have various triggers—stress, dehydration, hormonal changes, and even the foods we consume. While diet alone may not prevent all headaches, making informed nutritional choices can help reduce their frequency and severity.
Note: This article focuses on general headaches and migraines, not those specifically related to hydrocephalus.
How Diet Affects Headaches
Certain foods contain compounds that may trigger headaches, while others provide nutrients that could help prevent them. Key factors include:
- Hydration & Electrolyte Balance: Dehydration can lead to headaches if fluid levels drop too low, and low levels of electrolytes (sodium, potassium, magnesium) may contribute to headaches, especially in individuals who sweat heavily or have an imbalanced diet (Mayo Clinic, 2023).
- Blood Sugar Balance: Skipping meals or consuming too much refined sugar can cause fluctuations in blood sugar, which may trigger headaches (American Migraine Foundation, 2023).
- Gut-Brain Connection: Poor digestion and gut inflammation can impact neurotransmitters and trigger immune responses that lead to headaches (Medical News Today, 2023).
- Hormonal Balance: Fluctuations in estrogen levels can contribute to migraines, and certain foods may help regulate hormone levels (Eating Well, 2023).
- Caffeine Sensitivity vs. Withdrawal: Moderate caffeine intake (40-100 mg) may relieve tension headaches, but excessive consumption or sudden withdrawal can cause rebound headaches (Healthline, 2023).
- Inflammation: Processed foods and high-sugar diets can contribute to inflammation, while anti-inflammatory foods may help reduce headache frequency (Medical News Today, 2023).
Best Foods for Headache Prevention
A well-balanced diet with proper hydration and key nutrients can help prevent headaches.
Stay Hydrated
Dehydration is a common headache trigger. Experts recommend drinking at least 8 glasses (64 oz) of water per day, though individual needs vary (Mayo Clinic, 2023). Water-rich foods can also support hydration:
- Cucumbers
- Watermelon
- Celery
- Berries
Electrolytes help regulate nerve function, hydration, and muscle contractions. Foods rich in potassium and magnesium include:
- Coconut Water: A natural source of electrolytes.
- Bananas: High in potassium.
- Leafy Greens: Provide magnesium and potassium.
- Potatoes: Contain potassium and vitamin C.
Essential Nutrients for Headache Relief
- Magnesium: Found in spinach, avocados, almonds, and bananas, magnesium plays a role in muscle relaxation and improved blood flow (Verywell Health, 2023).
- Omega-3 Fatty Acids: Present in salmon, chia seeds, and walnuts, omega-3s have anti-inflammatory properties that may help reduce headache frequency (Medical News Today, 2023).
- Vitamin B2 (Riboflavin): Found in eggs, dairy, lean meats, and mushrooms are rich in riboflavin, which has been linked to migraine prevention (Eating Well, 2023).
- Coenzyme Q10 (CoQ10): Supports mitochondrial function and may help prevent migraines; found in fatty fish, nuts, and whole grains (Healthline, 2023).
- Complex Carbohydrates: Foods like quinoa, sweet potatoes, and legumes help maintain blood sugar stability, preventing sugar crashes that can trigger headaches (American Migraine Foundation, 2023).
Gut Health and Headache Prevention
A healthy gut can reduce inflammation and support digestion, both of which may lower headache risk (Medical News Today, 2023):
- Probiotic-Rich Foods: Yogurt, kefir, sauerkraut, and kimchi.
- Fiber-Rich Foods: Oats, beans, apples, and flaxseeds.
- Anti-Inflammatory Foods: Leafy greens, turmeric, berries, and fatty fish
Hormone-Regulating Foods
Certain foods help regulate estrogen levels, potentially reducing hormone-related headaches (Eating Well, 2023):
- Flaxseeds – Support estrogen balance
- Avocados – Provide healthy fats for hormone production
- Fatty Fish (salmon, sardines) – Rich in omega-3s
- Leafy Greens – Support estrogen metabolism
Herbal Teas for Headache Relief
- Ginger Tea: Known for its anti-inflammatory properties (Medical News Today, 2023).
- Peppermint Tea: May ease tension headaches (Eating Well, 2023).
- Chamomile Tea: Promotes relaxation (Verywell Health, 2023).
Foods That May Trigger Headaches
While some foods can help prevent headaches, others may act as common triggers. Being aware of these can help with dietary adjustments.
Common Triggers
Some foods contain compounds that can cause headaches in sensitive individuals (American Migraine Foundation, 2023):
- Processed Meats: Nitrates and nitrites may contribute to headaches (Healthline, 2023).
- Aged Cheese: High in tyramine, a migraine trigger (WebMD, 2023).
- Alcohol (especially red wine & beer): Contains tannins, sulfites, and histamines (Healthline, 2023).
- Caffeine (excessive intake or withdrawal): Sudden changes in caffeine consumption can trigger headaches. (Healthline, 2023).
- Artificial Sweeteners (Aspartame): Found in diet sodas and sugar-free products (Healthline, 2023).
- Monosodium Glutamate (MSG): Present in processed foods and fast food (Healthline, 2023).
- Refined Sugars: Can cause rapid blood sugar spikes and crashes (American Migraine Foundation, 2023).
Histamine Sensitivity and Food Intolerances
Some individuals are sensitive to histamines or have food intolerances that trigger headaches (WebMD, 2023).
High-histamine foods to limit:
- Fermented foods (yogurt, kimchi, kombucha)
- Aged cheese, cured meats, wine
Low-histamine alternatives:
- Fresh meats and fish
- Dairy alternatives
- Fresh fruits (except citrus)
Common food intolerances that may contribute to headaches include (American Migraine Foundation, 2023):
- Dairy
- Gluten
- Eggs
- Citrus fruits
- Nightshades (tomatoes, peppers, potatoes, eggplant)
If you suspect a sensitivity, an elimination diet may help identify problematic foods (Healthline, 2023).
Maintaining Stable Blood Sugar to Prevent Headaches
Going too long without eating can cause blood sugar fluctuations, which may trigger headaches (American Migraine Foundation, 2023). Eating small, balanced meals throughout the day can help maintain energy levels.
Tips for Stable Blood Sugar:
- Eat balanced meals at regular intervals.
- Avoid excessive sugar and refined carbs.
- Choose fiber-rich and protein-packed snacks.
Smart Snack Ideas for Headache Prevention:
- Almonds + banana (magnesium + potassium)
- Greek yogurt + berries (protein + antioxidants)
- Whole-grain toast + avocado (healthy fats + fiber)
- Hummus + carrots (protein + hydration)
Track Your Diet to Manage Headaches
While diet alone may not eliminate headaches, making mindful food choices can help reduce their frequency and severity. Staying hydrated, eating balanced meals, and avoiding known triggers are simple yet effective ways to support overall well-being. If you frequently experience headaches, consider keeping a food and headache journal to track patterns and identify potential dietary triggers. Small changes in your diet could make a big difference in how you feel!
Additional Resources
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National Headache Foundation: Provides research-based dietary guidelines for headache and migraine prevention.
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American Migraine Foundation: Offers insights into nutrition, meal timing, and food triggers for migraine sufferers.
Information you can trust! This article was produced by the Hydrocephalus Association, copyright 2025.
This article is designed to provide helpful information on the subjects discussed. It is not intended as a substitute for treatment advice from a medical professional. For diagnosis or treatment of any medical condition, consult your doctor.