8 Foods That Can Help Relieve Headaches, According to a RD

Bananas

If you’re dealing with a hunger headache, eating something—anything!—will reduce your symptoms. Try reaching for bananas, which are packed with hunger-busting fiber. According to Pasquariello, fiber slows down digestion, increasing satiety and keeping you full for longer. She also notes that fiber “regulates the gastrointestinal system, contributing to the health of gut-brain axis and possibly reducing the risk of certain disorders of the central nervous system,” including migraines. Luckily, bananas are inexpensive and easy to pack, making it easy to curb hanger between meals. (It’s a extra bonus if you can sneak in a protein source, too, like nuts or nut butter.)

Peppermint Tea

It’s no secret that staying hydrated is essential for good health. But on the days where you don’t drink enough water or properly rehydrate after exercise (it happens!), you might develop a headache. This is a typical sign of dehydration, along with a dry mouth, and thirst, so you’ll want to drink water to rehydrate your body.

But why stop there? Peppermint tea is not only a delicious source of fluids, but has a rejuvenating scent that can provide some relief. Granted, this benefit is mainly anecdotal, and the studies available involve topical application of peppermint oil. This is thought to be due to menthol, the main compound in peppermint with analgesic (pain-relieving) properties, Pasquariello says. More studies are needed to understand how peppermint tea affects headaches specifically, but if you’re looking for a refreshing drink, it may be worth adding it to your roster of headache relief foods.

Caffeinated Foods and Drinks

Although caffeine can cause headaches in some people, it may relieve headaches in others—but only if their headache is caused by caffeine withdrawal. Here’s why: Caffeine narrows the blood vessels in the brain. If you regularly consume caffeine and then abruptly stop, the blood vessels can widen too much, causing headache symptoms, Pasquariello explains.

Naturally, one of the quickest ways to alleviate this is to consume some caffeine, though you’ll want to do this with caution, especially if you’re trying to cut back in the first place.

Instead of quitting caffeine cold turkey, gradually “reduce caffeine intake over the course of a few weeks,” Pasquariello recommends. Reach for a drink with a bit less caffeine than you usually drink (like a latte with only one shot of espresso vs. two or three, or simply a smaller cup size of Joe), which will give you a solid caffeine fix without triggering headaches. Staying hydrated will further offset these headaches, so drinking more fluids (from water or otherwise) can help as you wean yourself off caffeine, she adds.

Watermelon

For a tasty solution to a dehydration headache, nosh on fresh watermelon. About 90 percent of this pink fruit is made of water, so eating it can help restore your body’s fluid balance and relieve dehydration, says Casey Kelley, MD, ABoIM, board-certified integrative medicine specialist. What’s more, “watermelon contains electrolytes like potassium, which is lost through sweat during dehydration,” Dr. Kelley adds. Of course, eating watermelon isn’t a substitute for drinking water or electrolyte fluids, but it can certainly help boost your body’s fluid levels.

Beans

Although any food will help relieve hunger-related headaches, beans and legumes like chickpeas and black beans are a great choice. These are high in fiber and protein, two particularly satiating nutrients. Beans are also rich in magnesium, a mineral that “could be helpful for preventing migraines and headaches [over time] or lessening their severity,” Pasquariello says. And since the ingredient can be enjoyed in so many ways, you’re sure to find a bean recipe that works for you; toss them into salads, mix them with pasta, or puree them into spreads. You can also simply pair beans with rice for an easy hunger-busting meal.

Whole Grains

Whole grains like quinoa, brown rice, or oats are no match for hunger headaches, which are caused by low blood sugar levels due to skipped meals. That’s because whole grains increase and stabilize blood sugar levels, according to Dr. Kelley. For starters, they contain complex carbohydrates, which break down gradually and provide a slow, steady release of glucose. “Whole grains are [also] a great source of fiber, which slows down digestion and absorption of carbohydrates, helping keep blood sugar level stable,” she adds. The exception is if you have a gluten allergy or sensitivity, as some whole grains (such as farro) contain gluten and may cause reactions that involve headaches, Dr. Kelley says.

Leafy Greens

Known for their impressive roster of brain-friendly nutrients, leafy greens like spinach, kale, and Swiss chard might also benefit headaches. “Leafy greens are excellent sources of magnesium, which [is] linked to migraine prevention and relief,” Dr. Kelley says. They’re also teeming riboflavin, a B vitamin found to reduce the frequency and severity of migraines in some folks, she notes. “Finally, these vegetables are rich in antioxidants like vitamin C and beta-carotene; antioxidants reduce oxidative stress and inflammation, which can contribute to migraine attacks in some people” Dr. Kelley says.

Fermented Foods

Like caffeine, fermented foods (such as kimchi, yogurt, and miso) can be common headache triggers for certain people. However, for others, they might be a valuable component of headache management. It’s all thanks to their high content of probiotics, or good bacteria, which benefit the connection between the gut and brain. This could relate to the anti-inflammatory effect of probiotic-rich foods, according to Pasquariello. “Since headaches and migraines are linked to inflammation, an anti-inflammatory diet [can help, and] fermented foods can be part of that,” she says.