Migraine Nausea: What I Eat When I Feel Like I Can't Eat During an Attack

It can often be really tricky to figure out how to properly nourish your body in the midst of a migraine attack. This is certainly often true for me.

For one thing, my migraines are usually accompanied by severe nausea that makes my appetite go poof and disappear completely. The last thing I want to do when fighting migraine symptoms is to eat..well...anything at all. Then there is the fatigue I feel before, during, and after an attack. I just can't muster up the energy to think about getting or preparing food when all I want to do is lay in a cold, dark, and silent room to recover. But, migraine or not, you've still got to eat.

How to stay nourished when eating feels impossible

In this article, I discuss some of the barriers to eating well while suffering from migraine attacks, some food prep I try to always have on hand in the event of a migraine attack, as well as easy and quick ways I make sure I stay nourished when I don't have the ability to go out and buy food or cook my own meals.

Common barriers to eating during an attack

Many who suffer from migraine know all too well how difficult it can be to complete even our most practiced tasks when dealing with migraine symptoms. Eating is no exception. But skipping meals is certainly not the most helpful thing when suffering from a migraine, and it can make it worse. For me, add a long list of allergies and a vegetarian lifestyle on top of that, and something as simple as eating can quickly become a hefty challenge.

Asking for help with meals when you need it

I often reach out to my partner and caretaker during particularly straining attacks and ask for help preparing food, and that is always a huge relief! However, more often than not, that is not an option. There are plenty of times when I am alone with a migraine, unable to really get myself up, knowing I am long overdue to eat something, but without an inkling of energy or desire to do so.

How nausea affects appetite and digestion

Nausea and vomiting are commonly associated with migraine, and many sufferers report that they feel uneasy abdominal pain during an attack. When I get very nauseous, eating food is the last thing on my mind. Unfortunately, skipping meals tends to make my other symptoms worse. Pulsating in my head, dizziness, and an inability to think and communicate clearly, all become even more pronounced. Fighting nausea while still needing to eat can feel like a confusing, contradictory combination. It takes a fine balance for me to be attentive to both.

Migraine food triggers to avoid

Fryer oil and the smell of it burning is a huge migraine trigger for me. It also isn't too pleasing on a nauseous stomach, so fried foods are usually off the table. I also am rarely able to keep down a heavy or large meal during an attack, so I opt for light fare and food items that are easy on my digestion. I also avoid super sweet, sugary, and heavily salty foods when I have a migraine and feel nauseous. Because my migraine is sometimes triggered by sharp sensory experiences, and I also have high blood pressure, I steer clear of very salty foods altogether.

Easy snack and meal ideas for migraine nausea

Instead of heavy, sugary, salty, or fried snacks, I like to keep fresh, light foods in my fridge for the times when I just have to eat something. But I don't want to think too much about it, and I don't want my nausea and vomiting to get any worse. Foods that are staples for me during a migrane attack include:

Quick, low-effort snacks

Baby carrots, celery sticks, dry roasted almonds (or other unsalted nuts), less sweet fruits like green apples and plums, and easy-to-go-down foods like plain yogurt, which often feels soothing on my throat.  I also love to have low-sugar protein bars on hand because they are a filling, unwrap-and-go food that can easily be bought in bulk. These foods are low maintenance and can be kept nearby with relative ease. Some can even be kept bedside so I can just reach over and grab them when I finally get enough energy to try to eat.

Filling meals that are easy on digestion

For my larger, more filling meals, I opt for things like store-bought microwavable steamed lentils and steamable frozen vegetables, premade microwavable whole potatoes, or premade, microwavable kasha (a cooked buckwheat groat). These foods are filling and hot but relatively gentle to my digestive system. They can also be ready in minutes with little effort. It's important to remember that different people tolerate different foods (and we all have different tastes). These are just a few food items I have found that let me to still get nourishment in while experiencing migraine attacks that would otherwise make it difficult to eat at all.

Staying hydrated to ease symptoms

One other incredibly important thing I try to make sure I am always doing, but especially during a migraine attack, is drink plenty of water. This not only does helps me stay hydrated, but it usually helps with my nausea and keeps me from feeling too hungry when the nausea passes. That's especially helpful when I can't make or buy food right away.

What are your migraine food go-tos and no-gos?

I would love to hear what your migraine food dos and don'ts are! What foods do you gravitate towards when you have a migraine attack? Which foods are off-limits? How do you cope with nausea and its effect on your appetite? Let's discuss in the comments.