Mediterranean Migraine Diet Plan: Foods to Eat and Avoid for Headache Relief

Understanding the Mediterranean Migraine Diet

The Mediterranean diet has been hailed as one of the healthiest diets on the planet. Abundant in fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish, this diet draws inspiration from the traditional cuisines of countries bordering the Mediterranean sea like Greece, Italy, and Spain.

An emerging body of research now suggests that adopting a Mediterranean style diet may also help prevent migraines or reduce migraine frequency and severity for those already living with this painful neurological condition.

What is the Mediterranean Migraine Diet?

The Mediterranean migraine diet simply refers to a Mediterranean style eating pattern that has been tailored to help migraneurs manage their symptoms and minimize triggers.

While no single diet can completely eliminate migraines, this approach focuses on increasing intake of nutrients and anti-inflammatory foods that may alleviate headaches, while limiting common dietary migraine triggers like aged cheeses, processed meats, alcohol, and skipped meals.

Potential Benefits of the Mediterranean Migraine Diet

Research indicates that adopting a Mediterranean style eating pattern may offer migraineurs the following benefits:

• Reduced migraine frequency, severity, and duration
• Lower systemic inflammation
• Increased intake of magnesium, B vitamins, omega-3s, and antioxidants
• Avoidance of common dietary migraine triggers
• More steady blood sugar levels
• Healthy weight maintenance

Key Components of the Mediterranean Migraine Diet

While specific recommendations may vary, there are some core components at the heart of the Mediterranean migraine diet:

Emphasis on Fruits, Vegetables, Whole Grains, Legumes, Nuts and Seeds

These foods provide vitamins, minerals, fiber and phytochemicals that may help reduce migraine frequency and severity. Focus especially on dark leafy greens, berries, tomatoes, cruciferous veggies, magnesium-rich foods like spinach, Swiss chard, pumpkin seeds, almonds and beans, omega-3 rich walnuts and chia seeds, and high fiber whole grains.

Healthy Fats from Olive Oil, Avocados, Fatty Fish

Replacing less healthy fats with olive oil, avocados and oily fish provides anti-inflammatory omega-3s and oleic acid shown to benefit migraine outcomes.

Herbs and Spices Instead of Salt

Generously seasoning food with with herbs, spices, garlic and onions adds flavor while limiting sodium, which can trigger migraine attacks in salt-sensitive individuals.

Moderate Intake of Lean Protein and Fermented Dairy

Protein sources like chicken, turkey, eggs, low-fat plain yogurt, and small amounts of cheese supply important nutrients without excessive saturated fat or nitrates from processed meats that can trigger headaches.

Limiting Processed Foods, Added Sugars, Refined Grains

Minimizing intake of highly processed convenience foods, sugary snacks and treats, and refined grain products can help stabilize blood sugar levels and prevent migraines triggered by fluctuating insulin.

Adequate Hydration

Drinking sufficient water prevents dehydration that can provoke migraine attacks. Herbal teas, vegetable juice and coconut water provide hydration without added sweeteners.

Moderate Alcohol Intake

While some migraineurs must avoid alcohol entirely, those not sensitive may consume moderate amounts of dry wines which may contain compounds that alleviate headache pain.

Foods to Eat on the Mediterranean Migraine Diet

Focusing on nutritious whole foods that fight inflammation, stabilize blood sugar, and provide key nutrients without common migraine triggers is key. Top foods to emphasize include:

• All non-starchy vegetables and dark leafy greens
• Fruits like berries, citrus, melons, apples and pears
• Whole grains and oats like brown rice, quinoa, farro and whole grain pasta
• Beans, lentils, peas, chickpeas
• Nuts and seeds like almonds, walnuts, pumpkin, chia and flax
• Olive oil and avocado oil
• Avocados
• Fatty fish like salmon, mackerel, sardines and trout
• Poultry, eggs and small amounts of cheese
• Yogurt, kefir and small amounts of aged cheese
• Spices, herbs, garlic and onions
• Limited dried fruit, red wine, dark chocolate and coffee for those able to tolerate them

Foods to Avoid or Limit on Mediterranean Migraine Diet

Just as important is restricting dietary migraine triggers. Problematic foods include:

• Skipped meals
• Fast food, fried foods, processed meats
• Most restaurant meals due to hidden triggers
• Refined grains like white bread, white rice, crackers and cereals
• Added sugars and sweets
• Full-fat dairy
• Aged, fermented or smoked cheeses
• Most frozen meals
• Preservatives like MSG, nitrates and sulfites
• Artifical sweeteners for some
• Caffeine, alcohol, chocolate, citrus, bananas, vinegar for sensitive migraineurs

Sample Mediterranean Migraine Diet Meal Plan

Here is a simple sample Mediterranean migraine diet meal plan:

Breakfast

• 2 eggs scrambled with spinach, mushrooms and onions
• 1 cup berries
• 1 slice Ezekiel or other sprouted whole grain toast with 2 tbsp smash avocado

Lunch

• Mediterranean chickpea salad with cucumbers, bell peppers, olive oil and lemon juice over mixed greens
• 8 unsalted raw almonds
• 1 pear

Dinner

• 4-6 oz roast salmon
• 1 cup roasted Brussels sprouts
• 1/2 cup cooked quinoa
• Tossed salad with olive oil lemon dressing

Snacks

• Vegetable juice spritzer
• 1 oz goat cheese with whole grain crackers
• Greek yogurt with mixed berries

Tips for Success on the Mediterranean Migraine Diet

Tailoring the Mediterranean diet to your needs and preferences while keeping some key strategies in mind can help ensure long term adherence and positive outcomes:

Keep a Food Diary

Tracking all foods and beverages consumed, along with symptoms like headache pain, nausea, sensitivities to light or sound and other factors in an app or written diary can uncover individual migraine triggers.

Read Labels Carefully

Get in the habit of reading nutrition labels and ingredients lists vigilantly so you can identify and avoid hidden sources of dietary triggers like MSG, artificial sweeteners, sodium benzoate and sulfites.

Cook More Meals at Home

Preparing most of your meals at home makes it easier to control ingredients and avoid potentially migraine provoking compounds lurking in restaurant, fast food and take out options.

Meal Prep

Take time on the weekends to food prep balanced meals and snacks for the work week ahead so you always have healthy trigger-free options on hand.

Stay Hydrated

Carry a refillable water bottle and set reminders to drink frequently, while limiting caffeine and alcohol which can provoke headaches when consumed in excess.

Don't Skip Meals

Eat something small every 2-3 hours to maintain steady blood sugar levels, as skipping meals can quickly trigger migraine attacks in many people.

Experiment with Elimination Diets

Trying an elimination diet that removes one food at a time, like gluten, dairy or soy, can confirm or rule out sensitivities. Reintroduce foods slowly while noting symptoms.

See a Registered Dietitian

Consulting with a registered dietitian knowledgeable about nutrition for migraine management can provide personalized guidance to find your unique optimal way of eating to prevent headaches.

The Bottom Line

Transitioning to a Mediterranean style diet tailored for migraine management empowers you to take control of your health. While dietary changes alone cant cure this complex neurological disease, avoiding common triggers while emphasizing nutritious anti-inflammatory foods can significantly reduce headache attacks for many migraine sufferers.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.