Table of Contents
- Understanding Headaches
- Who Gets Migraines?
- What Can Trigger a Migraine Attack?
- What Foods Can Trigger Migraine?
- Managing a Headache with Good Food Choices
- Be Careful About Drinks, Too!
- What Drinks Help With Migraine Relief?
- Food and Drink Additives
- What Foods are Good for Headache Relief?
- Eliminating the Food and Drink Culprits
According to the International Classification of Headache Disorders, there are up to 150 different types of headaches. Most headaches fall within one of four main categories: migraine, hypertension, stress and cluster headaches. Certain foods and drinks can trigger various types of headaches, or they can help ease headache pain. Learning the best foods and beverages to consume can potentially reduce the frequency and endurance of headaches.
Understanding Headaches
People experience different types of headaches, and headache causes and symptoms will vary from person to person. Headaches are primary (not caused by something else) or secondary (a symptom of an injury, medications, disease, sinusitis, caffeine withdrawal, etc.).
In the case of a primary or secondary headache, food and drinks can influence whether the headache occurs and/or headache severity and the length of time the headaches last. Most headaches do not last a long time and are manageable, like stress headaches or headaches due to overexertion or lack of sleep. Other ones, like migraines, can be debilitating for days or weeks.
Medical research has found that particular foods and drinks are headache triggers. The tricky thing is knowing which specific ones are triggers for the individual. Bananas and corn may be triggers for one person, but dairy products and tomatoes are triggers for someone else.
Who Gets Migraines?
While just about anyone can get a migraine, studies have shown that they happen much more frequently to young adults between 18 and 44.
Women tend to be impacted more often than men. There is also a genetic component to who is most susceptible to migraines. Men and women with a family history of migraines are more likely to experience it.
What Can Trigger a Migraine Attack?
Those who suffer from reoccurring migraines often become familiar with their particular triggers. While not every migraine sufferer experiences the same triggers, some are more common than others. Migraines can occur during times of heightened stress or if a person experiences a change in sleep patterns. Spending hours in front of the computer or another blue light device can trigger a migraine too. Significant stress at work has also been shown to cause migraines.
Drinking too much caffeine or indulging in too much alcohol can also cause migraines. Recent studies have shown a correlation between red wine and migraines. A change in seasons or barometric pressure can also affect migraines, which is why many migraine sufferers tend to report more episodes during the spring and summer seasons.
What Foods and Food Additives Can Trigger a Migraine?
Many people find that specific foods trigger their migraines. Knowing what triggers a migraine can make it easier to prevent it from occurring in the first place. Foods that incorporate additives such as MSGs are often the culprit behind a migraine episode. Lower levels of MSGs are naturally found in tomatoes, cheese, corn, and sauerkraut.
Products containing yeast (such as bagels and sourdough bread) have also been known to trigger migraines. Lunch meats and hotdogs containing high levels of nitrates should be avoided by those susceptible to migraines. Condiments such as ketchup, mayonnaise, barbeque sauce, and even some salad dressings should be carefully checked for MSGs in the ingredient list. Soy sauce is also another primary culprit. However, many soy sauce companies are creating MSG-free soy sauce alternatives.
Each individual’s tolerance to certain foods, beverages, and additives varies. By diligently tracking a diet, people experiencing migraines can identify patterns and potential triggers for their headaches. Many of the foods that migraine sufferers are advised to avoid are based on patient reports in clinical surveys and studies.
- Dairy products
- Alcohol, especially red wine and beer
- Aspartame sweetener
- Chocolate
- Citrus fruits
- Fatty or salty foods
- Caffeinated drinks
- Processed meats due to nitrites
- Foods high in monosodium glutamate
- Foods with sulfites, like dried fruits
- Foods high in tyramine, like beans, soy and teriyaki sauces, dried or overripe fruits, like raisins or overripe bananas
- Foods high in histamines and tyramine, like pickled products, sourdough bread, aged cheeses, fermented foods
- Peanuts and tree nuts
Managing a Headache with Good Food Choices
The Cleveland Clinic notes that most information about food that triggers headaches was gathered from people self-reporting their experiences. Research studies have been conducted in the past, and many are ongoing right now. The challenge for researchers is that each case is different. The first step is avoiding foods that are known to trigger headaches. Should a headache develop, there are foods that may spur a faster recovery period.
Knowing what to eat when your head hurts can help you make good choices. The most common foods and drinks that have been reported to help headaches include:
- Leafy greens
- Fresh fruits, especially brightly colored ones high in antioxidants
- Low sodium foods
- Almonds
Avoid consuming processed foods, aged cheeses, smoked or dried fish, cultured dairy products, high sodium foods like potato chips and foods high in carbohydrates and sugar. Sometimes, headache relief comes from knowing what not to eat.
Be Careful About Drinks, Too!
There are some drinks that have been linked to headaches.
Dairy products
Milk has casein (the group of phosphoproteins) which makes up 78.7 percent of all milk protein. Casein can trigger milk migraine and other types of headaches in some people. Milk, drinks made with milk and buttermilk are reported to cause headaches. Just to show how complex headaches can be, some people drink whole milk to relieve headaches, including migraines, because the electrolytes and protein are beneficial.
Alcohol
Mixed drinks, beer, wine and champagne have alcohol in them. Alcohol impacts brain chemicals and blood vessels in a way that may cause a pounding headache. Drinking alcohol and not drinking adequate water multiplies the effects.
Red and white wines have alcohol, tannins and sugar, creating a perfect mix for triggering headaches. Like other alcoholic drinks, champagne can also cause dehydration by suppressing the hormones that balance the body’s hydration, but the carbonation can make headaches even more painful. Carbon dioxide in carbonation competes with the oxygen in the bloodstream, causing a host of symptoms that include dizziness, nausea and headaches.
Caffeinated drinks
Caffeine is in more drinks than many people realize. It is commonly known to be in coffee, tea, and some soft drinks. However, it is also in chocolate, so hot cocoa is a potential headache trigger. If you are prone to migraines, a cup of hot chocolate made with milk should be avoided. Not generally known is that caffeine is also found in foods like ice cream and breakfast cereals. Drink several cups of coffee while eating cereal for breakfast, and the caffeine dose is significant.
What Drinks Help With Migraine Relief?
Individual responses to various drinks can vary, and what works for one person may not work for another. However, some research indicates the following beverages may help with migraine relief.
1. Decaffeinated coffee
Caffeine affects the level of adenosine, a natural chemical, in the brain. Adenosine acts as a vasodilator, affects brain electrical activity and controls other functions. It works by adhering to specific receptor modules on brain cell surfaces. It is believed caffeine acts as an antagonist (blocks receptor action) to adenosine, and adenosine levels may play a role in migraine headaches.
The impact of caffeine on migraines is still not fully understood, but the American Migraine Foundation recommends eliminating coffee if suffering from chronic or severe migraines. Total caffeine withdrawal can trigger headaches, but studies are showing a small amount of caffeine may actually help a migraine.
Drinking decaffeinated coffee, which has approximately 97% of caffeine removed, may relieve migraines. Different brands may produce a cup of decaffeinated coffee with 2-15 mg per 8-ounce cup.
2. Green tea
Green tea contains catechins, which are polyphenols, saponins, vitamins, and other bioactive compounds. Its ability to help with migraine relief is attributed to the fact it is high in antioxidants and has a smaller amount of caffeine compared to coffee. A cup of green tea contains approximately 50-100 mg of catechins (powerful antioxidants) and 30-40 mg of caffeine.
3. Peppermint tea
Peppermint oil applied to the forehead and temple effectively reduces tension headaches. The research is limited, but peppermint oil taken orally and peppermint tea made from peppermint leaves have been proven safe.
Peppermint tea is high in antioxidants and caffeine-free. Its soothing, fresh scent helps reduce stress and anxiety and may help with migraine relief.
4. Ginger tea
Ginger tea may help reduce symptoms often accompanying migraines, like vomiting and nausea. It may also reduce the frequency of migraine episodes. Ginger is obtained from the ginger plant’s rhizome (underground stem). The plant has antioxidant, anti-inflammatory and vasculoprotective effects. There is more research needed to identify which constituents contribute to reducing migraines and migraine symptoms.
5. Water
Dehydration is known to trigger migraines. Staying hydrated is important to general health because all the body’s systems and organs need water to perform well. The recommendation is for adult women to drink 11 cups and men to drink 16 cups of water daily. Drink plenty of water before and after exercising, working or recreating in warm weather. Though dehydration does not cause a migraine, it is important to rehydrate at the first sign a migraine is developing.
6. Smoothies
Green smoothies are made with dark green leafy vegetables, like spinach, kale, turnip greens, collard greens and turnip greens. Evidence shows that a diet high in nutrient-dense, dark green leafy vegetables may reduce migraine pain and frequency. Leafy green vegetables have an abundance of beta-carotene, a precursor to retinol (vitamin A), an antioxidant and anti-inflammatory. The leafy green vegetables are also high in magnesium. Low magnesium has been linked to migraine headaches. Studies have suggested that combining B vitamins, like folate, B6 and B12, may reduce the frequency and severity of migraine attacks. Dark green leafy vegetables are also high in folate and contain significant other vitamin B compounds.
7. Fruit Juices
Like leafy green vegetables, certain fruit juices contain high amounts of magnesium. According to the U.S. Food Data Central, a glass of orange juice has 11 mg of magnesium, grapefruit juice has 13 mg, and grape juice has 10 mg. Drinking only 100% juice products with natural sugar is important to your health.
Food and Drink Additives
Today, food and drinks have many additives. There are flavorings to enhance the flavor of foods, preservatives (like nitrites) to extend shelf life, and sugar substitutes to replace natural sugar. The various chemicals, including artificial sweeteners like aspartame, can produce headaches.
Though monosodium glutamate (MSG) is not used as often as it was, it is still found in products like soy sauce, packaged foods, and meat tenderizers. Other additives that trigger headaches include phenylalanine and nitrites.
What Foods Are Good for Headache Relief?
People ask how to cure migraines permanently. Unfortunately, and essentially because medical researchers have not yet pinpointed the specific cause of migraine headaches, there is no permanent cure. However, they have identified specific nutritional vitamins, minerals, and other elements that can relieve headaches from migraines and different types.
While many foods have the potential to trigger migraines, many may reduce their frequency or severity. The added benefit is that the food and drinks that are good for migraines are healthy foods everyone should eat.
Magnesium-rich foods
A 2021 study found that dietary intake of magnesium-rich foods may help lower the odds of developing a migraine. Another study found that magnesium supplementation may reduce the frequency of migraine attacks. Magnesium-rich foods include:
- Dark, leafy greens like spinach, kale and Swiss chard
- Avocado
- Bananas
- Tuna
- Almonds and cashews
- Whole grains
- Black beans
Omega-3 fatty acids
Long-chain omega-3 polyunsaturated fatty acids, called “healthy fats,” have been found to reduce or prevent severe headaches or migraines. They are essential to good health and are obtained through diet.
Foods high in omega-3 fatty acids include:
- Mackerel
- Salmon
- Cod liver oil
- Herring
- Oysters
- Sardines
- Flaxseed and Chia seeds
- Walnuts
- Soybeans, including edamame
Fiber-rich foods
Eating fiber-rich foods may decrease the frequency of migraines or severe headaches. A study found that for every 10 grams of fiber increased in the daily diet, the prevalence of migraines or severe headaches decreased by 11%. These types of foods include:
- Whole grains
- Lentils and peas
- Beans
- Fruits
- Vegetables
Water
Dehydration has been connected to headache development and may make a migraine or other type of headache worse. Another study found that dehydration is closely related to migraine frequency and severity. Improving the body’s water balance may improve many of the contributors to migraines, like stress and sleep disturbance.
Whole foods
For some individuals, adopting a whole-food, plant-based diet has been found to reduce the frequency of headaches or even prevent them. This diet includes dark green leafy vegetables, fresh fruits and vegetables, legumes, whole grains, nuts and seeds. Some unprocessed meats are also included in the entire food diet. Many of these foods are anti-inflammatories, which may have a role in reducing migraine experiences.
Though instant migraine relief is difficult, some foods like ginger and nuts can work rapidly. Following are some foods that fight migraines, tension headaches, cluster headaches, caffeine headaches, and headaches in general.
Now, let’s examine each point: what foods and drinks help with migraines.
1. Leafy greens
Leafy greens contain various elements that contribute to headache relief. For example, research has shown that taking magnesium can reduce migraine pain because many migraine sufferers have low magnesium levels (PMID: 9523054).
The Journal of Headache and Pain reported combining folic acid, B6, and B12 reduced migraine symptoms. The National Headache Foundation reported on a European study that vitamin B2 could reduce migraine frequency.
Some leafy greens containing all these elements and other anti-inflammatory antioxidants are the following.
- Kale
- Spinach
- Collard greens
- Turnip greens
- Broccoli
2. Nuts
Nuts are rich in magnesium, which soothes headache pain by relaxing blood vessels. They also contain a significant amount of vitamin E, which research has shown can help control migraines with aura and triggered by hormonal fluctuations. (PMCID: PMC4359851) For some people experiencing a headache, immediate relief is found by eating a handful of almonds or other nuts.
- Almonds
- Walnuts
- Cashew nuts
- Brazil nuts
3. Fatty fish
Fatty fish is rich in omega-3 fatty acids EPA and DHA, which are anti-inflammatory foods. They contain B vitamins, including riboflavin (B2), which has been shown to help manage migraine attacks. Research also found that salmon contains coenzyme Q10 and vitamin D, relieving migraines. (PMID: 28854909)
- Salmon
- Cod
- Mackerel
- Halibut
4. Fruits
Some fruits are rich in magnesium and potassium. Research continues, but some studies suggest potassium may help alleviate migraine pain by contributing to healthier nerve functioning. Bananas are good for headaches because they deliver a dose of potassium, magnesium, B vitamins, and complex carbohydrates, all of which contribute to reducing headache pain. If a headache is due to dehydration, high-water-content fruits can combat headache pain.
- Apricots
- Avocados
- Bananas
- Figs
- Raspberries
- Melon
- Cantaloupe
- Watermelon
- Honeydew
5. Seeds
The following list of seeds contains omega-3 fatty acids, which fight inflammation. They also contain significant amounts of magnesium, which may help prevent blood vessel spasms. Medical research continues to explore blood vessel spasms due to constricted blood vessels as a possible migraine trigger.
- Poppy seeds
- Sesame seeds
- Pumpkin seeds
- Sunflower seeds (without natural flavors)
- Chia seeds
6. Whole grains
Whole grains contain complex carbohydrates, and they work to increase glycogen stores in the brain. They help relieve headache pain because low blood sugar (hypoglycemia) can trigger headaches. One study found a correlation between iron deficiency anemia and migraines in women. (PMID: 31649807) Whole grains provide a wealth of nutrients including vitamin E, B, iron, coenzyme Q10, magnesium, and fiber.
- Quinoa
- Barley
- Buckwheat
- Bulgur
- Whole oats
- Whole grain bread
7. Legumes
Legumes contain protein and fiber that help maintain blood sugar levels, as well as magnesium and potassium, which relieve blood vessel constrictions. They also supply coenzyme Q10, which, according to a study, may reduce the number of days a migraine lasts. All of these nutrients can help relieve headache pain.
- Lentils
- Beans
- Peas
- Soybeans
- Chickpeas
8. Hot peppers
Hot peppers contain capsaicin, which numbs the brain’s trigeminal nerve and inhibits the neurotransmitter responsible for causing migraine pain. They may also relieve cluster, tension, and other headaches. Besides, eating hot peppers can help open up clogged sinuses, causing a sinus headache. Hot peppers also contain vitamins C, A, B, and E.
- Jalapenos
- Habaneros
- Cayenne
- Anaheim
9. Small amount of coffee or tea
One or two cups of coffee or tea each day may provide headache relief, especially if the headache is triggered by a lack of caffeine. Caffeine can decrease the size of blood vessels, enabling better blood flow. The key is to find a balance and not consume too much caffeine, as too much caffeine can trigger a headache.
10. Ginger
Ginger contains a natural oil with chemical compounds essential to helping headache sufferers find relief. It increases the chemical messenger serotonin, and that reduces inflammation. A medical research study on ginger powder found it significantly decreased headache severity in patients with acute migraines without aura. (PMID: 23657930)
- Ginger spice
- Ginger powder
- Ginger tea
- Ginger supplement
11. Chocolate
Dark chocolate, at least 70 percent cacao, contains a high amount of magnesium and riboflavin. Both nutrients help manage migraines by assisting with the relaxation of blood vessels.
A medical study also found that people who intake a higher amount of tryptophan (a serotonin precursor) daily reduced their odds of developing a migraine by 54-60 percent. Chocolate contains tryptophan and serotonin. (PMID: 32110888)
12. Beets
Beets are rich in nutrients like manganese, potassium, vitamin C, and folic acid. Studies showed that migraine patients who consumed 2 mg of folic acid, along with vitamins B12 and B6, experienced better results in reducing their migraine symptoms compared to those who received only 1 mg of folic acid with the same vitamins. This suggests that the folic acid content in beets could potentially contribute to managing migraine symptoms.
13. Mushrooms
Mushrooms may help with migraines and headaches due to their potential anti-inflammatory and antioxidant properties. Some studies suggested that certain compounds found in mushrooms, such as ergothioneine and antioxidants, may have neuroprotective effects and help alleviate inflammation in the brain, potentially offering relief from migraines and headaches.
14. Avocado
Avocados are rich in magnesium, which has been associated with a potential reduction in the occurrence and severity of migraines and headaches. Including avocado as part of a balanced diet may contribute to maintaining adequate magnesium levels, which could have a positive impact on managing these conditions.
15. Figs
Figs have been suggested to potentially help prevent migraines as they contain potassium, which has anti-inflammatory properties. Adequate potassium levels may reduce inflammation, a potential trigger for migraines.
Is there food to cure migraine headaches? The Physicians Committee for Responsible Medicine‘s general recommendation is to eat foods generally known to not contribute to headaches in most people. A simple diet during the headache period can often bring relief.
- Brown rice
- Well-cooked green, orange, and yellow vegetables, i.e., squash, carrots, spinach, etc.
- Dried or cooked non-citrus fruits, like cherries and cranberries
Eliminating the Food and Drink Culprits
Since each person is different in terms of which foods and drinks cause and relieve headaches, it takes special diet attention to determine what triggers headaches and what helps relieve headache pain. It may be possible to link certain foods to headaches and eliminate them from the diet or link them to headache relief and add them to the diet.
Developing a healthy lifestyle is also crucial to headache management. You should not rely only on medications for relief. Many headaches are caused by stress and tension, so address the stress factors in your life. Eat a healthy, well-balanced diet. Limit alcohol intake. Do not skip meals. Drink lots of water every day. Get regular good sleep. Exercise regularly. These are behaviors that anyone can control and will go a long way toward preventing headaches and/or minimizing headache pain.
Call (703) 520-1031 or use the form below to ask any questions about food and drinks that may help you get rid of headaches and migraines.
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