Given how crippling migraines can be, it can be helpful to recognise and stay away from probable causes. Some people may find that certain foods or food groups are migraine triggers.
On the other hand, some meals may minimize the severity or frequency of migraine headaches. People may be able to lessen their migraines by watching what they eat, even though there is no clear “migraine diet.”
Although it can be challenging, it is generally advised for everyone to avoid processed foods in favor of whole, unprocessed foods. Try to avoid them in the majority of your diet if you find that additives such as artificial flavorings, sweeteners, or preservatives are migraine triggers for you.
Some meals have significant concentrations of vitamins, minerals, and fatty acids that could help avoid migraines.
The foods that may prevent, cause, or treat migraines are discussed in this article. Following is a list of foods you can include in your diet.
Bread, grains, and cereals
Foods to eat:
- most cereals, except for those containing nuts, dried fruits, or aspartame
- plain or sesame seed bagels
- quick bread, such as pumpernickel or zucchini bread
- most plain pretzels and potato chips
- unflavored crackers, such as saltines or Club crackers
- white, wheat, rye, or pumpernickel bread from a store
Foods to avoid:
- flavored crackers, such as cheddar cheese crackers
- fresh bread that is homemade or from a grocer’s bakery
- pizza, as it is also a fresh bread
- highly flavored or seasoned chips
- soft pretzels
- Meats, nuts, and seeds
Foods to eat:
- fresh beef, chicken, fish, lamb, pork, turkey, or veal
- poppy seeds
- pumpkin seeds
- sesame seeds
- sunflower seeds without natural flavors
Foods to avoid:
- beef and chicken livers
- breaded meats
- marinated meats
- flavored popcorn
- nut butter
Salad dressings and sauces
Foods to eat:
- homemade dips that use fresh ingredients without artificial flavorings
- homemade ranch dressings
- oil and distilled white vinegar salad dressings
Foods to avoid:
- bottled salad dressings
- pre-packaged dips, such as salsa, alfredo sauce, or mustard dips
- Many bottled salad dressings and pre-packaged dips contain additives and preservatives that can trigger migraines. Additives to avoid include MSG, nitrites, and aspartame.
- Aged cheese and red wine vinegar may also contribute to migraines, so it is best to limit their consumption.
Vegetables and fruits
Foods to eat:
- fresh fruits
- fresh vegetables
- preservative-free bagged lettuce
- Examples of vegetables to eat include peppers, zucchini, fresh potatoes, carrots, and cauliflower.
Foods to avoid:
- boxed instant mashed potatoes
- dried fruits containing sulfite preservatives
- citrus fruits
- lima beans
- navy beans
- onions
- sauerkraut
Healthy Panda Tips
Contact your doctor if you suspect you may be experiencing migraine symptoms. To obtain an accurate diagnosis, which is essential for effective therapy, they could recommend tests like a CT scan or a blood panel.
To keep track of foods that might be triggering as well as those that seem to help, think about keeping a food journal. Tell your doctor about it so you can develop a more individualized treatment technique. Never be embarrassed to ask for assistance when you need it.
Speak with a licensed counselor, therapist, or psychologist if your migraine attacks are harming your mental well-being. Also, take into account support groups. Feelings of loneliness might be reduced by speaking with others who understand your situation.
