Cure migraine attacks: 7 plant-based diet tweaks that ease migraine symptoms

Causes of migraine attacks: Research suggests that inflammatory foods could trigger migraines. Dairy, processed foods, and animal fats can narrow arteries and slow blood flow to the brain, making migraines worse (Image: Canva)

Recurring headaches, nausea, vomiting, mood swings, extreme tiredness, and sensitivity to light, sounds, or smells, are all symptoms of migraine. The National Institute of Neurological Disorders and Stroke (NINDS) describes migraine as a neurological condition with symptoms that vary from person to person.

These symptoms can appear all together during an attack or show up separately between episodes. Migraine attacks can last anywhere from a few hours to several days, often making day-to-day tasks difficult. According to NINDS, a migraine pain feels like a moderate to severe throbbing on one side of the head. Research suggests this happens due to abnormal activity between brain nerves, chemicals, and blood vessels.

For anyone living with migraines, the throbbing pain, light sensitivity, and fatigue can feel endless. “While medication often offers temporary relief, your diet also plays a major role in how often and how severely migraines strike,” says Nidhi Nahata, lifestyle coach and founder of Justbe by Nidhi Nahata, Bengaluru.

Also read | Migraines: Here's a guide to causes and prevention methods for effective headache relief

Most people don’t connect their meals with their migraine patterns. “But research suggests that inflammatory foods could trigger migraines. Dairy, processed foods, and animal fats can narrow arteries and slow blood flow to the brain, making migraines worse,” says Nahata.

Consistent intake of inflammatory foods may cause gut issues, poor blood circulation, and even hormonal imbalances, all known migraine contributors.

Nahata suggests 7 simple plant-based steps to help reduce migraine attacks:

• Start with gut-friendly fibre: Boost your intake of whole grains, legumes, and fresh veggies to support digestion and reduce inflammation.

• Cut down on dairy and animal fats: These can promote inflammation and slow blood flow. Opt for plant-based alternatives like nut milks and olive oil.

• Stay hydrated with water-rich foods: Foods like cucumber, watermelon and citrus fruits help maintain hydration levels, keeping dehydration-triggered headaches at bay.

• Focus on antioxidant-rich meals: Add colourful fruits and vegetables like berries, spinach and carrots to reduce oxidative stress linked to migraines.

• Avoid ultra-processed and packaged foods: Preservatives, artificial flavours and excess sodium can worsen symptoms. Choose fresh, home-cooked meals whenever possible.

• Make small, gradual changes: Switching overnight isn’t necessary. Start with one plant-based meal a day and listen to how your body responds.

• Track your triggers and improvements: Keep a simple food and symptom diary to notice patterns between what you eat and how you feel.