The migraine diet should include foods like fish, ginger and passion fruit, because they are foods with anti-inflammatory and calming properties, which help prevent the onset of headaches.
In order to control migraine and decrease the frequency with which it appears, it is important to maintain a regular routine for food, physical activity and all activities of the day, as this way the body establishes a good rhythm of functioning.
Foods that should be eaten
During crises, the foods that should be included in the diet are bananas, milk, cheese, ginger and passion fruit and lemongrass teas, as they improve circulation, help reduce pressure on the head and are antioxidants.
To prevent migraine attacks, the foods that should be consumed are mainly rich in good fats, such as salmon, tuna, sardines, chestnuts, peanuts, extra virgin olive oil and chia and flax seeds. These good fats contain omega-3 and are anti-inflammatory, preventing pain. See more on foods that improve migraines.
Foods to Avoid
The foods that cause migraine attacks vary from person to person, it is important to observe individually whether the consumption of some foods causes the onset of pain.
In general, the foods that usually trigger migraines are alcoholic beverages, pepper, coffee, green, black and matte teas and orange and citrus fruits. See recipes for Home remedy for migraine.
Migraine Menu
The table below shows the example of a 3-day menu to be consumed during crises:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 fried banana with olive oil + 2 slices of cheese and 1 scrambled egg | 1 glass of milk + 1 slice of wholemeal bread with tuna pate | Passion fruit tea + cheese sandwich |
| Morning snack | 1 pear + 5 cashew nuts | 1 banana + 20 peanuts | 1 glass of green juice |
| Lunch dinner | Baked salmon with potatoes and olive oil | Whole sardine pasta and tomato sauce | baked chicken with vegetables + pumpkin puree |
| Afternoon snack | Lemon balm tea + 1 slice of bread with seeds, curd and cheese | Passion fruit and ginger tea + banana and cinnamon cake | Banana smoothie + 1 tablespoon peanut butter |
Throughout the day, it is also important to drink plenty of water and avoid alcoholic and stimulating drinks, such as coffee and guarana, for example. A good tip is also to write down a diary with everything you eat to relate the food eaten to the onset of the crisis.
