The migraine diet should include foods like fish, ginger and passion fruit because they are foods with anti-inflammatory and calming properties that help prevent the onset of headaches.
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 the activities of the day, so that the body establishes a good rhythm of functioning.
Foods that should be consumed
During crises, foods that should be included in the diet include banana, milk, cheese, ginger, and passion fruit and lemon balm teas, as they improve circulation, help reduce head pressure and are antioxidants.
To prevent migraine attacks, the foods that should be consumed are mainly rich in good fats such as salmon, tuna, sardines, nuts, peanuts, extra virgin olive oil and chia seeds and flaxseed. These good fats contain omega-3s and are anti-inflammatory, preventing pain. See more on foods that improve migraine.
Foods that should be avoided
Foods that cause migraine attacks vary from person to person, and it is important to observe individually whether the consumption of some foods causes the onset of pain.
In general, the foods that usually trigger migraine are alcoholic beverages, pepper, coffee, green teas, black and mate and orange and citrus fruits. See home remedies for migraine.
Migraine Menu
The following table gives an 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 egg scrambled | 1 glass of milk + 1 slice of brown bread with tuna pate | Tea with passion fruit + 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-grain sardine and tomato sauce | baked chicken with vegetables + pumpkin puree |
| Afternoon snack | Lemon tea + 1 slice of bread with seeds, cottage cheese and cheese | Passion and ginger tea + banana and cinnamon cake | Banana Vitamin + 1 Tablespoon Peanut Paste |
Throughout the day, it is also important to drink plenty of water and avoid alcoholic beverages and stimulants, such as coffee and guarana, for example. A good tip is also jotting down a diary with everything you eat to relate the food you eat to the onset of the crisis.
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