Migraines Diet

Migraine is a recurrent pulsating headache ranging from moderate to severe. Migraines headache can be avoided and controlled by following migraines diet. Identifying and controlling triggers for migraine headaches can be effective in preventing migraine attacks. Some of these triggers are environmental and some are related to one’s diet. Of course, there is no specific diet for migraine sufferers, but knowing the food triggers and avoiding them can be very effective in controlling migraine headaches.

Safe Foods for Migraine

Following a proper migraines diet including fresh fruit and vegetables, whole grains, and lean meats is very effective in preventing migraine headaches. Following is a list of safe foods for migraine:

Bread, Whole Grains, and Legumes

• Most grains such as buckwheat, barley, bulgur, oatmeal, whole wheat bread, quinoa, and emmer, except for breakfast cereals including different types of nuts, dried fruit, or aspartame;
• Most legumes;
• Quick breads such as pumpkin bread or black bread;
• Potato chips and salty stick cracker made from whole-wheat flour;
• Tasteless crackers.

Meats, Nuts, and Seeds

• Beef, chicken, cold-water fish, lamb, and fresh turkey meat;
• Poppy seeds;
• Almonds;
• Peanut;
• Walnuts;
• Egg;
• Pumpkin seeds;
• Sesame;
• Tasteless sunflower seeds.

Sauces and salad flavors

• Homemade sauces without artificial flavors;
• Oils;
• Distilled white vinegar.

Vegetables and fruits

• Fresh fruits such as pears, apples, apricots, and grapes;
• Dark green leafy vegetables.

Avoid Migraine Triggers in Your Migraine Diet!

Most often the foods with preservatives cause migraine headaches. Nitrite and phenylalanine are among the most important food triggers for migraine headaches. To avoid migraine attacks, exclude following migraine triggers in your migraines diet:

Bread, grains, and legumes

• Flavored crackers;
• Fresh baked bread;
• Pizza and fast foods;
• Flavored potato chips.

Meat, nuts, and seeds

• Beef liver and chicken liver;
• Roast meats;
• Flavored meats;
• Flavor popcorn;
• Nut butter.

Sauces and salad flavors

• Ready-made or semi-prepared sauces;
• Old cheeses;
• Old Vinegar.

Vegetables and fruits

• Mashed potato;
• Dried fruits with preservatives;
• Citrus;
• Lima bean;
• White bean;
• Pickled cabbage;
• Onion.

Migraine Food Triggers

There are various migraine triggers for each individual. Sometimes people do not react to food triggers at all; however, some others must avoid them in their diet. The foods known as migraine triggers include:

• Old cheeses;
• Alcohol;
• Chocolate;
• Processed meats;
• Foods containing preservatives and artificial sweeteners;
• smoked fish;
• Yeast extract.

Actually, it should be noted that in some cases, the extreme hunger acts as a trigger for migraine headaches, which can be due to the connection of blood sugar to migraine headaches.

Identifying Migraine Triggers

In addition to following migraines diet, patients with migraine headaches are advised to record their food intake in a small notebook. Some people react quickly to food triggers, while others may not react until 24 hours after eating. So, in the case of a migraine attack, you can identify the migraine food trigger you have taken based on your recorded the information.

Other Migraine Triggers

• Environmental changes: Changes in atmospheric pressure, seasonal changes, and extreme weather changes may cause migraine attacks;
• Hormonal imbalances: Hormonal imbalances, especially during pregnancy, is considered another migraine trigger;
• Sensory stimulation: Intense light, certain odors, smoke, and noise are also reported as migraine trigger factors;
• Stress: Stress and anxiety, strenuous exercises, sleep disorders, and unusual sleep patterns may also act as triggers for migraine headaches.

What to Eat When You Have a Migraine Headache

Using caffeine is one of the best ways to relieve migraine headaches. This substance should be used in a proper amount, otherwise, it can act as a migraine trigger. Drinking 100 mg of tea a day can help those who suffer from migraine headaches.

Other Cures for Migraines

Changing the eating habits and diet is the other way to treat migraine headaches. In order to treat migraine headaches, most physicians use either medications, stimulating ONS, or Occipital nerves. Of course, natural remedies such as eating ginger and peppermint can also be effective in relieving this kind of headaches.