DIET CHART FOR MIGRAINE
INTRODUCTION
Migraine is a neurological condition that appears as headache on one side of the head, often happens with nausea, vomiting, and sensitivity to light. A migraine episode may last from 4 hours to 3 days, and sometimes longer. A healthy diet with adequate protein, fiber, healthy fats consisting of fresh fruits, vegetables, whole grains, and pulses, can help reduce the frequency. Following strict diet and avoiding caffeine, alcohol, artificial sweeteners, high sodium, processed, carbonated, fried, cheese and junk foods, can really help to eliminate the pain, resulting in the relief from Migraine.
DAILY DIET SCHEDULE
EARLY-MORNING
Ginger tea
BREAKFAST
Veg Semolina (Veg upma) / Broken wheat porridge (Veg Dalia) / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Veg Idli / Brown Bread Sandwich / Besan pancake (gram flour) / Stuffed Chapatti / Chapatti with Veg or Dal Milk / Curd + 1 Eggs white portion
MID-MORNING
Fruit / Coconut water / Salad / Ginger tea / Herbal tea
LUNCH
Mix chapatti / Plain chapatti / Veg pulao / Boiled rice / Vegetable + Dal
EVENING
Herbal tea / Green tea / Roasted Chana / Rice flakes snack
PRE-DINNER
Soup (Home-made) / Chamomile Tea
DINNER
Mix chapatti / Plain chapatti / Vegetable + Dal
DIET INSTRUCTIONS
CEREALS
TO BE CONSUMED
Whole grains such as Barley, Bran, Oatmeal, Whole wheat bread, Porridge, Brown rice, Corn, Quinoa
TO BE AVOIDED
Whole refined flour, White breads, White rice, Bakery, Noodle, Pasta, Macaroni, Maggie
PULSES
TO BE CONSUMED
All pulses and Legumes
TO BE AVOIDED
Soybean, Dried and frozen pulses
VEGETABLES
TO BE CONSUMED
Pumpkin, Squash, Asparagus, Turnip, Okra, Potatoes, Cucumber, Onion, Zucchini, Carrot, Radish, Bitter guard, Round guard, Ridge round, Bottle guard, Ginger
TO BE AVOIDED
Broccoli, Cauliflower, Cabbage, Beans, leafy dark green vegetables, tomatoes, onions, Peas, Broad beans, Mushroom, Sweet potato, Taro root, Yam, Jackfruits, Red and Green chili, Crisp and Cheese filled snacks, Coconut, Frozen vegetables
FRUITS
TO BE CONSUMED
Apple, Papaya, Pear, Sapodilla, Musk melon, Watermelon, Pomegranate
TO BE AVOIDED
Citrus fruits, Avocado, Bananas, Pineapple, Raspberries, Plums, bananas, oranges, grapefruits, raspberries, and plums, All canned and packaged fruits.
DAIRY PRODUCTS
TO BE CONSUMED
Nil
TO BE AVOIDED
Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, Curd, Cottage cheese, Soya milk, Tofu
FLESH FOODS
TO BE CONSUMED (ONCE IN A 15 DAYS)
Egg white, Boiled egg, Fatty fish, Salmon, Tuna, Skinless chicken, Lean meat (Grilled / Roasted)
TO BE AVOIDED
Meat, Fish fried Prawns, Lobster, Crab, Lean beef, Pork, Lamb, Ham, Turkey, Rabbit, Egg yolk, Fish roe, Sausages, Mutton, Salami, Bacon, Duck, Goose, Meat pies, and visible fat on meat, Liver, Kidney, and Chest.
SPICES
TO BE CONSUMED
Fennel, Turmeric, Mint, Cumin, Carom, Coriander, Fenugreek, Limited salt
TO BE AVOIDED
Red chili powder, Black Peppers
FATS
TO BE CONSUMED
Cow ghee, Mustard oil, Olive oil, Canola oil, Rice bran oil
TO BE AVOIDED
Unsaturated fats, Cream, Palm oil, Coconut oil, Butter
NUTS AND DRY FRUITS
TO BE CONSUMED
Flax seed, Sesame seeds, Sunflower seeds, Brazil nuts, Walnut, Hazelnuts, Almond, Cashew nuts
TO BE AVOIDED
Peanuts, Raisins
DRINKS
TO BE CONSUMED
Homemade soup, Carrot juice, Bitter Gourd juice, Aloe Vera juice, Herbal tea, Green tea, Ginger tea
TO BE AVOIDED
Milk, Lime water, Soya milk, Buttermilk, Lemon water, Alcohol, Carbonated beverages like Coke, Limca, Pepsi, Fanta etc., Canned soup, Packaged soup and Canned fruit juices, Caffeinated drinks, Coffee, Tea
OTHER FOODS
TO BE CONSUMED
Homemade only, Jaggery
TO BE AVOIDED
All bakery products or processed, Tomato Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Dark chocolate, Butter scotch, Coconut bar, Chutneys, Pickles, Junk food, Deep fried foods, Spicy foods, Too much salty food.
DIET TIPS
- Walk for at least 30-45 min is recommended.
- Whole fruit should be preferred to fruit juices.
- Skipping of meals should be avoided, especially the breakfast
- 6 -Soaked Almond per day
- Water intake should be increased at least 8-10 glass regularly
- Cleanliness and hygiene should be maintained.
HOME REMEDIES
INVIGORATING MASSAGE
Massage some of the points on the head to ease migraine headaches that block pain signals sent to the brain.
GINGER TEA
Crush the ginger slightly and put it in the cup of hot water, steep for 2 to 3 minutes. Drink a cup of ginger tea thrice a day after every meal.
CHAMOMILE TEA
Chamomile tea by steeping a teaspoon of chamomile flowers and one teaspoon of peppermint leaves in a cup of boiling water for about 10 minutes. Drink this tea after straining it at least thrice a day.
HERBAL TEA
Boil ½ tsp each of fennel, coriander, cumin in cups of water till it’s reduced to 2 cups.
