A – Alcohol
Trigger Reason:
Dehydrates body + dilates blood vessels → migraine attack.
Avoid Especially:
Red wine, beer, whiskey.
If Consuming (not recommended):
• Never on empty stomach
• Drink 1 glass water between drinks
• Take with high-protein meal
Best Time: Avoid completely
Combine With: Protein + hydration
Never Combine With: Cheese + processed meat
B – Banana (Overripe)
Trigger Reason:
Contains tyramine (higher in overripe banana)
Safe Use:
• Only semi-ripe banana
• Small quantity
Best Time: Morning or pre-work
Combine With: Peanut butter or soaked almonds
Avoid With: Coffee
C – Caffeine
Trigger & Relief Both
Small dose can help
Large dose → rebound migraine
Safe Limit:
• 1 small cup coffee/day (max 80–100 mg caffeine)
Best Time:
Morning only
Never After: 2 PM
Avoid Combining With:
Chocolate + stress + dehydration
D – Dehydration
Main Cause of Migraine
Prevention Plan:
• 2.5–3 liters water daily
• Add pinch Himalayan salt in 1 glass morning
• Coconut water mid-day
Best Time:
Start within 30 min of waking
E – Eggs
Generally Safe
Preparation:
• Boiled / lightly scrambled
• Avoid excessive oil frying
Best Time:
Breakfast or lunch
Combine With:
Spinach + millet roti
F – Fermented Foods
Examples: Pickle, vinegar foods, aged dosa batter
Trigger Reason:
High histamine
Avoid If Sensitive
If Taking:
Freshly fermented only
Small quantity
G – Ginger
Migraine Relief Food
Preparation:
• Ginger tea
• Grated fresh ginger in warm water
• Ginger + honey paste
Best Time:
Early sign of headache
Combine With:
Tulsi + lemon
H – Histamine Foods
Includes:
Aged cheese, smoked fish, leftover food
Avoid:
Reheated 24-hour-old food
Safe Practice:
Eat fresh cooked food only
I – Ice Cream
Trigger Reason:
Cold stimulus headache
Avoid eating fast
Never on empty stomach
J – Junk Food
High salt + MSG
Avoid Completely
Triggers:
• Chinese sauce
• Instant noodles
• Chips
K – Kiwi
Rich in antioxidants
Safe Food
Best Time:
Morning or mid-snack
Combine With:
Pumpkin seeds
L – Lemon
Alkalizing + detox support
Morning Drink:
Warm water + lemon
Avoid if severe acidity
M – MSG (Monosodium Glutamate)
Major Trigger
Found in:
• Chinese foods
• Packaged soups
• Processed snacks
Avoid completely
N – Nuts
Safe: Almond, walnut
Trigger (sometimes): Peanuts
Preparation:
Soaked overnight almonds (5 pieces)
Best Time: Morning
O – Onion (Raw)
Can trigger in sensitive people
Prefer lightly sautéed
Avoid excess raw onion at night
P – Processed Meat
Salami, sausages
Contain nitrates → strong trigger
Avoid completely
Q – Quinoa
Magnesium rich
Safe food
Preparation:
Cook with vegetables
Best at lunch
R – Refined Sugar
Causes blood sugar fluctuation
Avoid sweets, white sugar
Use jaggery (small amount)
S – Sleep & Skipped Meals
Skipping meals = migraine trigger
Eat every 3–4 hours
Include protein + fiber
T – Tomato
High histamine
Avoid if sensitive
Cooked tomato safer than raw
U – Ultra-Processed Food
Packaged, preserved
Avoid
V – Vitamin B2 (Riboflavin Foods)
Foods:
Milk, spinach, almonds
Helps reduce migraine frequency
W – Watermelon
Hydrating
Safe but avoid very cold
X – Xylitol (Artificial Sweetener)
Can trigger headache
Avoid diet sodas
Y – Yogurt
Fresh homemade curd safe
Avoid sour / old curd
Best at lunch, not night
Z – Zinc Foods
Pumpkin seeds, sesame seeds
Support nerve function
Take mid-morning
🥗 IDEAL MIGRAINE-SAFE DAILY MEAL PLAN
🌅 Morning (6–8 AM)
Warm lemon water
Soaked almonds
Light breakfast (egg + millet)
🕛 Mid-Morning
Kiwi / fruit
Pumpkin seeds
🍛 Lunch
Brown rice / quinoa
Cooked vegetables
Fresh curd
☕ Evening
Ginger tea
Light snack (sprouts)
🌙 Dinner (Before 7:30 PM)
Light soup
Millet roti + sautéed veggies
⚠️ IMPORTANT GOLDEN RULES
-
Never skip meals
-
Maintain sleep timing
-
Avoid fasting
-
Avoid sudden sugar spikes
-
Eat fresh food
-
Avoid leftover reheated food
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Track personal triggers
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