Migraine Diet Chart: Best Diet Plan for Migraine Sufferers
Diet management is a very good aspect that helps dilute and reduce the onset of frequency and intensity of migraine attacks. Nutrient-rich food forms the heart of any proper diet plan for migraine sufferers. Common foods to avoid in migraines. Foods to Eat in Migraines Comprehensive Diet Chart Foods to Avoid in Migraines This will help you understand how a balanced diet can make a lot of difference in your approach to managing migraines.
Migraine Diet Chart
| Time | Vegetarian Option | Non-Vegetarian Option |
| 6:30 AM | Warm water with lemon or jeera water – 1 glass | Warm water with lemon or coconut water – 1 glass |
| 7:30 AM (Breakfast) | Option 1: Oats porridge with chia seeds and fresh berries – 1 bowl
Option 2: Whole wheat toast with avocado and a sprinkle of flaxseeds |
Option 1: Scrambled eggs with spinach and onions – 2 eggs Option 2: Boiled eggs with whole wheat bread – 2 eggs with 2 slices of bread |
| 10:30 AM (Snack) | Fresh fruit like apple, pear, or berries (low in tyramine) – 1 medium fruit | A boiled egg – 1 egg with a handful of almonds – 10 almonds |
| 1:00 PM (Lunch) | Option 1: Brown rice with moong dal and sautéed spinach – 1 cup rice, 1 bowl dal, 1 cup spinach
Option 2: Quinoa salad with cucumber and lemon dressing – 1 bowl quinoa salad |
Option 1: Grilled chicken with steamed vegetables and brown rice – 1 cup chicken, 1 cup vegetables, 1 cup rice Option 2: Fish curry with quinoa and a side of spinach – 1 serving fish curry, 1 bowl quinoa |
| 4:00 PM (Snack) | Option 1: Sprouted moong with lemon and salt – 1 bowl
Option 2: Roasted makhana – 1 handful |
Option 1: Grilled chicken salad with lemon and olive oil dressing – 1 cup salad Option 2: A handful of walnuts or almonds – 10 nuts |
| 6:30 PM (Evening Drink) | Coconut water – 1 glass
Ginger tea – 1 cup |
Buttermilk with a pinch of cumin – 1 glass |
| 8:00 PM (Dinner) | Option 1: Khichdi with moong dal and steamed vegetables – 1 small plate
Option 2: Roti with methi sabzi and curd – 2 rotis, 1 bowl methi sabzi, 1 small bowl of curd |
Option 1: Grilled fish (salmon) with sautéed broccoli and spinach – 1 serving fish, 1 cup vegetables Option 2: Chicken stew with a side of lightly spiced vegetables – 1 serving chicken stew, 1 cup vegetables |
| 9:30 PM (Before Bed) | Chamomile tea – 1 cup
Warm milk with turmeric or almond milk – 1 glass |
Warm milk with turmeric or almond milk – 1 glass |
Do’s:
Foods to Eat in Migraine
There are foods that a migraine patient can take so as to prevent attacks and will provide them with nutrients such as magnesium and omega-3 fatty acids. Omega-3 fatty acids have been said to reduce the occurrence of migraine attacks.
- Leafy Greens: Magnesium is present in green leafy vegetables like spinach and kale. Intake of magnesium has been shown to prevent migraines previously.
- Omega-3 Rich Foods: These include salmon, mackerel, and flaxseeds, which have anti-inflammatory effects from the omega-3 fatty acids. These might make the pain worse in a migraine.
- Low tyramine fruits: They include apples, pears, and berries that have low tyramine levels, triggering in some individuals migraine.
- Whole grains: The carbohydrates such as brown rice and quinoa serve long-term energy without creating any blood sugar highs to cause headaches.
- Nuts and Seeds: Almonds, walnuts, and sunflower seeds are rich in magnesium and are also preventive for migraines.
- Ginger: This is an excellent diet inclusion. It has anti-inflammatory and nausea-preventing properties.
Don’ts:
Foods to Avoid in Migraine
What one needs to avoid forms an equally important part of the diet. A number of foods have been known to be common migraine provocateurs:
- Aged Cheese: Foods like aged cheese contain tyramine, a known migraine-inducing compound.
- Processed Meats: Examples include bacon and salami, which might contain nitrates that have been known to cause migraines.
- Alcohol: It has been identified that specific products of alcohol, such as red wine and beer, can bring a headaches to people because they contain tyramine and histamine, which are some of the reasons that trigger migraines.
- Caffeine: While coffee, tea, or chocolate in moderate consumption is kind of at least relieving headaches; excess consumption is a migraine trigger.
- Artificial Sweeteners: Food products containing sweetener such aspartame should be avoided because aspartame is related to migraines.
- MSG: MSG is known to be present in so much of the prepared food and food prepared in restaurants. It has been one of those common triggers for migraine among most people.
- Chocolate: Chocolate contains caffeine and tyramine. There are persons who experience migraines due to these chemicals.
Additional Recommendations for Migraine Patients
- Hydration: Ensure drinking at least 8-10 glasses of water per day to prevent dehydration, which can trigger migraine.
- Meal Regularity: Eating small, frequent meals can help maintain stable blood sugar levels, which may prevent migraines.
- Stress Reduction: Try to reduce stress levels by practicing yoga or meditation, as stress itself is an initiating agent for migraines.
A well-balanced diet, combined with the right lifestyle changes, can really improve the quality of life in patients with migraines. You should emphasize foods to eat in migraines, like leafy greens, omega-3 rich foods, and low tyramine fruits, and avoid common triggers including aged cheese, processed meats, and caffeine. Such changes in the dietary lifestyle can really ease your pain and reduce the impact of a migraine attack.
It is, therefore, a diet plan for migraine sufferers to ensure that you do not deprive your body of proper nutrition but avoid those foods that may trigger a migraine. So, by sticking to this migraine diet chart of a diet plan for migraines, you will not only keep off those frequent migraines but also attain good health and well-being.
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