12 Foods to Help Get Rid of a Headache or Migraine Attack Naturally

Magnesium deficiency is one of the most common nutritional causes of persistent or cluster headaches, says Sarah Thomsen Ferreira, RD, MPH, a registered dietitian with Cleveland Clinic’s Center for Functional Medicine in Ohio.

“Prioritizing ample amounts of magnesium-rich foods daily is one of the best ways to keep these headaches at bay,” Ferreira says.

Flaxseed, sprouted pumpkin seeds, and chia seeds are all good sources of magnesium, says Ferreira. Pumpkin seeds are also high in fiber, according to the U.S. Department of Agriculture, preventing the constipation that sometimes comes with migraine. Cashews are high in magnesium, too, she says.

Tea can help with overall hydration, which in itself can prevent or relieve a headache, and depending on the type of tea, there are other benefits as well, according to Brown.

“Peppermint can be effective in relieving sinus pressure,” says Brown. Sinus congestion and pressure are common symptoms of a sinus headache, brought on by inflammation and swelling of the sinuses, according to the American Migraine Foundation.

“Peppermint oil is used as an essential oil for a headache or migraine. You could put peppermint oil or fresh peppermint in a cup of hot water and inhale the steam and also drink the liquid,” says Brown.

One study found that a drop of diluted peppermint oil dripped into the nose was effective in decreasing the intensity of headaches caused by migraine in about 42 percent of participants who tried it.

There is some evidence that ginger tea can help with a tension headache, according to Brown.

Another study found that drinking a half teaspoon of powdered ginger in warm water helped reduce migraine severity.