Diet Chart For Migraine

Diet Chart for Migraine

EARLY MORNING (6–7 AM)

- Warm water (1 glass)

- 5–6 soaked almonds OR 1 tsp flaxseeds

BREAKFAST (8–9 AM) – DO NOT SKIP

- Vegetable oats / dalia

- Vegetable poha / upma

- 2 multigrain rotis + vegetable sabzi

- Eggs (2 boiled) OR paneer/tofu bhurji

- 1 bowl fruit (papaya, apple, pear)

- 1 cup milk or curd

MID-MORNING (11–12 PM)

- Coconut water

- OR 1 fruit (orange, watermelon, apple)

LUNCH (1–2 PM)

- 2 multigrain rotis or brown rice

- Dal / rajma / chana

- Green vegetables (lauki, tori, spinach, broccoli)

- Curd or buttermilk

- Salad (cucumber, carrot)

EVENING SNACK (4–5 PM)

- Roasted chana / makhana

- Pumpkin seeds / sunflower seeds

- Herbal tea (ginger / chamomile)

DINNER (7–8 PM)

- 2 rotis + vegetable sabzi

- Vegetable soup + paneer/tofu

- Khichdi with vegetables

BEDTIME (Optional)

- Warm turmeric milk

- OR warm milk with a pinch of nutmeg

FOODS TO AVOID (MIGRAINE TRIGGERS)

- Skipping meals / fasting

- Chocolate

- Cheese (especially processed)

- Bakery items & maida

- Chinese food / MSG

- Excess tea/coffee

- Alcohol

- Very spicy & oily food

BEST FOODS FOR MIGRAINE

- Almonds

- Pumpkin seeds

- Spinach

- Oats

- Curd

- Coconut water

IMPORTANT TIPS

- Eat every 3–4 hours

- Maintain regular sleep routine

- Drink 2.5–3 liters water daily

- Reduce screen time

- Maintain migraine trigger diary

- Check B12, magnesium, iron if migraines are frequent