Most migraine sufferers know that nearly anything can be a trigger, including what you eat. But finding the right migraine diet for you isn’t just about cutting out trigger foods. It’s also about eating meals that can actually help with migraine.
We know how tough it can be to figure out what to eat when so many foods are potential triggers. That’s why we spoke to Alicia Wolf, vestibular migraine sufferer and author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips, to get her top six recipes for keeping migraine under control without going to bed hungry.
1. Creamy Boursin Pasta
This popular pasta will help you satisfy the occasional craving for fettuccine alfredo without eating parmesan cheese, which can be a migraine trigger. That’s because aged cheeses like parmesan contain tyramine, a chemical believed to cause migraine attacks. The best part about this recipe? It’s only five ingredients!
2. Chicken Zucchini Poppers with Creamy Cilantro Sauce
These patty-like poppers come with a sauce so delicious Alicia says it has a cult following. This one is a must for cilantro lovers. (And a must-not for those of you who think cilantro tastes like soap.) As a bonus, it’s gluten-free if you’re unable to eat gluten.
3. Soy-Free Vegetable Fried Rice
If you’re finding that takeout fried rice is worsening your migraine due to additives you can’t control, give this version a try. It’s great for vegetarians (and anyone else who wants to eat more plant-based meals), plus it’s gluten- and dairy-free.
4. Anti-Inflammatory Pear Smoothie
Need something for when you have to eat but your migraine nausea won’t let you even look at a full meal? Try this smoothie with pear, spinach, and ginger that Alicia calls “a good way to get in pain-fighting power on an upset stomach.”
5. Chicken and Brown Rice Soup
This hearty soup will bring back childhood memories of canned chicken soup, but without all the chemicals and preservatives that are bad for you in general, and even worse when you have migraine. Plus, it’s gluten- and dairy-free.
6. Vegan Tortilla Soup
Love a good vegetable soup? This healthy, spicy soup is the one for you. It’s chock-full of hearty vegetables and black beans, so you won’t be hungry again in an hour. And it’s easy to freeze, which makes it a perfect choice if you like to cook on Sundays and eat leftovers during the week.
Everyone’s triggers are different, and that includes food. If these recipes don’t work for you as-is, swap one ingredient at a time until you settle on something you like. Be sure to track your migraine to make sure you’re moving in the right direction.
Need more help figuring out what to eat? We’ve got you covered. Check out our guides to the top ten trigger foods and building a healthy migraine diet.
Remember, finding the right migraine diet takes time, but it’s not impossible. Be patient with yourself and stick with it, because living with migraine shouldn’t mean having to live without great food.
The information provided in this article is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely upon the content provided in this article for specific medical advice. If you have any questions or concerns, please talk to your doctor.
All photos courtesy of Alicia Wolf
