Headache is one of the common medical complaints experienced by most of the people at some point of their life. Headache can be a sign of stress, either physical or mental. Skipping meals and fasting can trigger it. The first step in the nutritional management of diet-triggered headaches is eating a well-balanced diet. It is especially important to eat three meals a day with a snack at night or 6 small meals spread through out the day. You should include a good protein source at each meal/snack (i.e. milk, meat, fish) and should avoid eating high sugar foods by themselves, especially when excessively hungry. These actions will help to prevent the “hunger headache.”
Vegetables | |
---|---|
To Avoid | To Consume |
Broccoli | Pumpkin |
Cauliflower | Squash |
Cabbage | Asparagus |
Beans | Turnip |
leafy dark green vegetables | Potatoes |
tomatoes | Cucumber |
Peas | Zucchini |
Broad beans | Carrot |
Mushroom | Bitter guard |
Sweet potato | Round guard |
Taro root | Ridge round |
Yam | Bottle guard |
Jackfruits | Ginger |
Cereals | |
Whole refined flour | Barley |
White breads | Oats |
White rice | Brown rice |
Pulses | |
Soybean | All pulses and Legumes |
Dried and frozen pulses | - |
Fruits | |
Citrus fruits | Apple |
Avocado | Papaya |
Bananas | Pear |
Pineapple | Sapodilla |
Raspberries | Musk melon |
Plums | Watermelon |
bananas | Pomegranate |
oranges | - |
Diary Products | |
Whole milk and cream | - |
Full-fat yoghurt | - |
cheese | - |
Condensed milk | - |
Spices | |
Red chili powder | Fennel |
Black Peppers | Turmeric |
- | Mint |
- | Cumin |
- | Carom |
- | Coriander |
Drinks | |
Milk | Homemade soup |
Lime water | Carrot juice |
Soya milk | Bitter Gourd juice |
Buttermilk | Aloe Vera juice |
Lemon water | Herbal tea |
Alcohol | Green tea |
Carbonated beverages like Coke, Limca, Pepsi, Fanta etc. | Ginger tea |
Canned soup | - |
Packaged soup and Canned fruit juices | - |
Non-Veg | |
Meat | Egg white |
Fish fried Prawns | Boiled egg |
Lobster | Salmon |
Crab | Tuna |
Lean beef | Skinless chicken |
Pork | Lean meat (Grilled/ Roasted) |
Lamb | - |
Dry Fruits | |
Peanuts | Flax seed |
Raisins | Sesame seeds |
- | Sunflower seeds |
- | Walnut |
- | Almond |
Oils & Fats | |
Unsaturated fats | Cow ghee |
Cream | Mustard oil |
Palm oil | Olive oil |
Ginger tea
Veg upma / Veg Dalia / Veg Vermicelli (Sewian) / Veg poha / Veg Idli / Besan pancake (gram flour) / Stuffed Chapatti / Chapatti with Veg or dal / Curd + 1 Eggs white portion
Fruit / Coconut water / Salad / Ginger tea / Herbal tea
Mix chapatti / Plain chapatti / Veg pulao / Boiled rice / Vegetable with Dal
Herbal tea / Green tea / Roasted Chana / Rice flakes snack
Home-Made Soup / Chamomile Tea
Mix chapatti / Plain chapatti / Vegetable with Dal