When you're in the middle of a migraine attack, food may be the last thing on your mind.
If nausea is part of your migraine attacks, the thought of eating can feel especially difficult. Foods you normally enjoy may suddenly sound unappealing, and even deciding what to make can feel like too much effort.
But going too long without eating isn't ideal either. For many people, keeping some food down and staying hydrated can be an important part of getting through an attack.
So what do you eat when you have a migraine attack and nothing sounds good?
The answer is different for everyone. Rather than trying to find the “perfect” migraine food, it can be more helpful to identify a few safe foods: simple foods that you personally tend to tolerate when you're not feeling well.
Here are some strategies that help me.
1. Keep a few safe foods on hand
When you're dealing with a migraine attack, you don't want to have to figure out what sounds good from scratch.
I like keeping a few foods around that I know I can usually tolerate during an attack. Having those options ready means I don't have to make another decision when I'm already feeling awful.
The goal isn't to create a universal list of foods that everyone with migraine should eat. It's to figure out what your body tends to tolerate.
2. Keep it simple
A full meal can feel overwhelming during a migraine attack, particularly when nausea is involved.
Sometimes simple foods are easier to manage.
Some options that work for me include:
- Toast
- Crackers
- Bananas
- Applesauce
- Yogurt
- Rice
- Soup
- Potatoes
- A simple smoothie
You don't need to turn it into a complicated meal. If something plain and easy feels manageable, that's enough.
3. Start with a few bites
When you have no appetite, telling yourself that you need to eat an entire meal can make the task feel even harder. Instead, start small.
A few bites may feel much more manageable than a whole plate of food. If you can tolerate those few bites, you can always have more later.
4. Don't worry about eating perfectly
This one is especially important.
The food I can tolerate during a migraine attack isn't necessarily what I would normally choose to eat. And that's okay.
When you're feeling sick, the goal doesn't have to be a perfectly balanced meal. Sometimes the goal is simply eating something you can tolerate.
Give yourself permission to make it easy.
5. Keep food and water nearby
When you're in the middle of a migraine attack, even small decisions can feel exhausting.
What should I eat?
What sounds okay?
Do I have to cook something?
Do I have anything in the house?
Having a few easy foods and a drink nearby can eliminate some of those decisions.
And if you're leaving the house, consider keeping an easy snack in your bag, especially something you already know you can tolerate.
Everyone's migraine safe foods are different
There isn't one list of foods that will work for everyone with migraine.
Some people may have specific food triggers, while others may find that certain foods are easier to tolerate during an attack. And a food that sounds comforting to one person might be completely unappealing to someone else.
That's why I think it's helpful to create your own personal list.
Think about the last few migraine attacks you've had:
What could you actually tolerate?
Maybe it was toast. Maybe crackers. Maybe a banana. Maybe soup. Maybe something completely different.
Start there.
Then consider keeping a few of those foods stocked so they're available the next time a migraine attack hits.
Make eating one less thing to worry about
A migraine attack already takes enough from you.
You don't need to put additional pressure on yourself to eat perfectly, cook an elaborate meal, or figure out what your body “should” want.
Keep it simple. Start small. Reach for the foods you know you can usually tolerate.
And give yourself some grace.
Sometimes, eating something is enough.
This content is for general wellness information and is not intended to provide medical advice or replace guidance from your healthcare provider.
