How To Develop A Good Diet To Relieve Migraine

Diet is a key pillar to prevent migraine episodes, do you want to know why?

Migraine is one of the most disabling diseases. It is described as a throbbing and intense pain that affects one or both sides of the head. Migraine episodes can appear during a period of a person’s life or they can be a chronic disorder. Eating a proper diet is one of the keys to reducing the number and intensity of episodes.

Although the main characteristic of migraine is severe headaches, it can be accompanied by vision difficulties, concentration problems and gastrointestinal discomfort. In addition, the crises can last between 4 and 72 hours, being a reason for medical consultation.

There are currently a wide variety of drugs and remedies that can help control this disease. However, as we have mentioned before, diet is a key pillar to prevent migraine episodes.

But how to follow a good diet to relieve migraine? There are recommended foods and not recommended foods. Below we want to share in detail what should be eaten and how to improve nutrition in general.

Diet to relieve migraine

Exposure to polluted environments, stress, and hormonal changes are some of the triggers for migraine episodes. All these can produce the dilation of the arteries located in the skull, giving rise to the symptoms.

Similarly, a poorly designed diet rich in stimulating foods can be a trigger. Because of this, it is essential to improve eating habits and identify the foods that can produce or worsen a crisis.

Respect meal times

Maintaining fixed meal times or avoiding spending more than three hours without eating is a simple measure to relieve migraine headaches. This helps maintain stable blood glucose levels, essential to prevent glucose fatigue that often precedes migraine episodes.

Cut back on sweets

You will read this advice on almost any diet. The sweets, the refined sugars, are not bad by themselves. However, they contain a high concentration of calories and are generally not satiating foods.

On the other hand, the abuse of sweets has been related to systemic inflammation, a factor that predisposes to suffering episodes of migraine, in addition to increasing its intensity. Therefore, avoiding refined sugar sources as much as possible and always wisely will help you cope with this disease.

Limit your salt intake

Limit your salt intake.

Most people consume more than the recommended amount of salt, overlooking its harmful effects when abused. The truth is that excess sodium interferes with inflammatory processes and is one of the causes of fluid retention, circulation problems and migraines.

Decrease the consumption of alcoholic beverages

As we all know, when we drink alcohol our body tries to eliminate it in the urine, which can become dehydrated if we do not drink enough water. In addition, alcohol has been linked to inflammation and certain diseases that can seriously endanger an individual’s life. Decreasing the consumption of this substance not only has positive effects in the short term, you will also notice it in the long term.

Allowed and prohibited foods

With the diet to relieve migraine we intend to increase the consumption of foods that favor the control of symptoms. It also implies restricting those that contain stimulant substances that are associated with the appearance of migraine episodes.

Allowed foods

  • Olive oil.
  • Lean fish.
  • Fresh vegetables and fruits.
  • White meat.
  • Whole grains.

Forbidden food

  • Processed chocolate.
  • Sausages.
  • Pickles and preserves.
  • Peanut butter.
  • Coffee and black tea.
  • Cheese.
  • Refined flour or bakery products.
  • Fried foods.

Sample diet menu for migraine relief

There are many alternatives to improve the menus when we suffer from this disease. Here we share a simple example that can serve as a basis for improving your diet.


  • Glass of rice milk.
  • Bowl with whole grains.
  • Kiwi.


  • Infusion to taste (ginger, mint, cinnamon, etc.).
  • Whole wheat toast with tomato.


  • Infusion or tea.
  • Lentil salad with tuna and vegetables.
  • Strawberries.


  • Almond milk.
  • Oat flakes with fruit.


  • Cream of zucchini.
  • Chicken salad.
  • Roasted apple.

A good diet is essential, not only to prevent certain pathologies, such as migraine, but to promote a strong, bulletproof state of health. By following these tips you will notice in a short time how your quality of life improves.

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