Migraine diet: what to eat and what to avoid (with menu)

In the migraine diet, it is recommended to prioritize a balanced diet, including foods with anti-inflammatory and calming properties, which help prevent the onset of headaches, such as some types of fish, ginger, whole grains, such as brown rice or quinoa, and fruits, such as avocado and banana, for example.

However, other types of foods, such as alcoholic beverages, chocolates, some cheeses and processed meats, can trigger migraine attacks and should therefore be avoided.

In addition to your diet, it is also essential to drink a minimum of 1.5 liters of water per day, as dehydration can also be associated with migraine attacks. See how much water you should drink per day.

What to eat

Some foods that have anti-inflammatory, calming and antioxidant properties, helping to fight migraines, are:

• Fresh fruit, such as papaya, persimmon, pear, apple, avocado, banana and mango;
• fresh vegetables, such as lettuce, tomato, chard, chayote, pumpkin and okra;
• Whole grainssuch as brown rice, quinoa and oats;
• lean meats, such as chicken, eggs, turkey and tofu;
• Legumes, such as beans, chickpeas, soybeans, lentils and dry peas;
• Some fresh fish, such as tilapia, trout, salmon, sardines, boyfriend or sea bass;
• Tubers, such as potatoes, sweet potatoes, baroa potatoes or yams.

Furthermore, some teas, such as ginger and lemon balm, have relaxing and anti-inflammatory functions, making them great options to include in your daily diet.

Menu option for migraine

The following table provides an example of a 3-day migraine menu:

This menu is just an example of a diet that may vary according to individual preferences and the person’s health status, and it is advisable to consult a nutritionist for a complete assessment and planning of a personalized menu.

What to avoid

The foods that can cause migraine attacks vary from person to person, and it is important to observe individually whether the consumption of some foods causes the pain to appear. Some of the foods that should be avoided in migraines are:

• Alcoholic beverages, such as beer, wine and champagne;
• Foods with caffeine, such as coffee, chocolate, green tea, mate tea and black tea;
• embedded meats, such as sausage, salami, mortadella and ham;
• Oilseeds, such as walnuts, almonds, hazelnuts and peanuts;
• Milk and derivatives, especially cured and processed ones, such as parmesan cheese, mozzarella, brie and gouda;
• Monosodium glutamate, present in processed foods, such as canned goods, preserves, soy sauce and instant noodles.

Furthermore, foods with gluten, such as wheat, rye, barley or malt, can cause migraines in people who have irritable bowel syndrome, gluten intolerance or celiac disease, which is an allergy to this protein.

Other foods that can cause migraine attacks in some people are citrus fruits such as oranges, pineapple and lemons, and artificial sweeteners such as aspartame and sucralose. Therefore, a good tip is to write down the foods that cause migraines and exclude them from your diet, checking if the attacks improve. See other foods that can cause migraines.