Is it good to eat after a migraine? Understanding the post-migraine diet

January 4, 2026 •

4 min read

Approximately one-third of migraine sufferers experience symptoms like fatigue, brain fog, and intense hunger during the postdrome phase, often called the 'migraine hangover'. So, is it good to eat after a migraine to replenish energy and aid recovery? Yes, eating well-balanced, nutritious meals is essential to help your body recover and stabilize blood sugar levels.

Quick Summary

Eating after a migraine is beneficial for recovery, but the timing and type of food are important. Prioritize nutrient-dense, easily digestible foods and focus on rehydration to counteract postdrome symptoms. Avoiding potential triggers and processed foods helps prevent future attacks. Key nutrients like magnesium, omega-3s, and electrolytes are crucial for restoring balance and energy.

Key Points

Replenish and Rehydrate: After a migraine, your body needs to replenish energy and restore fluid levels, which are often depleted during an attack.
Stabilize Blood Sugar: Eating small, nutritious meals can help prevent blood sugar crashes, a common migraine trigger, during the postdrome phase.
Focus on Anti-Inflammatory Foods: Incorporate foods rich in omega-3 fatty acids and magnesium, such as leafy greens, salmon, and nuts, to reduce inflammation.
Avoid Common Triggers: Stay away from known triggers like aged cheeses, cured meats, and artificial sweeteners, especially during the vulnerable recovery period.
Listen to Your Body: Pay attention to postdrome appetite shifts, like intense hunger or specific cravings, and address them with healthy, balanced choices.

Why eating after a migraine is so important

After a migraine attack, the body is often left in a state of exhaustion, often referred to as the postdrome phase or 'migraine hangover'. During the acute phase of a migraine, it is common to experience nausea or a reduced appetite, leading to a period of fasting. This can result in low blood sugar (hypoglycemia), which itself can trigger another headache. Eating after a migraine is therefore not just good, but crucial for several reasons:

Replenishing Energy: Migraine attacks are physiologically taxing events that can deplete the body's energy stores. Eating a nourishing meal helps to restore glycogen levels in the brain and muscles.
Stabilizing Blood Sugar: Hunger and fluctuating blood sugar levels are common migraine triggers. A balanced meal helps to regulate glucose, preventing the rapid spikes and crashes that can prolong or re-trigger symptoms.
Aiding Recovery: Proper nutrition provides the vitamins, minerals, and other compounds needed for the body to heal from the inflammatory and neurological stress of a migraine.
Rehydrating: Many people become dehydrated during a migraine due to vomiting or simply not drinking enough. Eating fluid-rich foods helps restore hydration levels alongside drinking plenty of water.

The best foods to eat for a faster recovery

Instead of reaching for processed comfort foods, which can cause blood sugar instability, focus on nutrient-dense options. The best choices are easy to digest and rich in vitamins and minerals that support neurological health. Some top contenders include:

Magnesium-Rich Foods: Magnesium helps relax blood vessels and is often depleted during a migraine. Eat leafy greens (spinach, kale), bananas, almonds, pumpkin seeds, and avocados.
Omega-3 Fatty Acids: These healthy fats have anti-inflammatory properties that can help soothe the body after an attack. Good sources include fatty fish like salmon and mackerel, flaxseed, and walnuts.
Hydrating Fruits and Vegetables: Foods with high water content are key for rehydration. Think cucumbers, melons (watermelon, cantaloupe), and berries.
Complex Carbohydrates: Whole grains like oats, quinoa, and brown rice provide steady energy without causing blood sugar spikes.
Ginger: Known for its anti-inflammatory properties and ability to combat nausea, ginger tea is a comforting and healing option.

Foods and drinks to avoid after a migraine

Just as some foods help recovery, others can hinder it and even trigger another attack. It's best to avoid known triggers and other inflammatory foods in the fragile postdrome period.

Aged and Processed Foods: Aged cheeses, cured meats, and fermented items are high in tyramine, which can be a trigger.
Caffeine: While a small dose of caffeine is in some pain medications, consuming too much or withdrawing suddenly can cause headaches. It's best to limit or avoid it, along with alcohol.
Artificial Sweeteners and MSG: These additives are common migraine triggers for many individuals.
Dairy Products: Some people find that dairy, specifically aged or cultured products, can be a trigger. Listen to your body and its sensitivities.
Salty Snacks: Highly processed and salty snacks can cause dehydration and blood pressure fluctuations.

Hydration: Your most important post-migraine priority

Dehydration is a common migraine trigger and can make postdrome symptoms worse. Replenishing fluids is arguably the most critical part of recovery. Aim to sip water consistently throughout the day. For added benefit, consider incorporating electrolyte-rich fluids like coconut water or a balanced sports drink, especially if you experienced vomiting. Herbal teas, like peppermint or ginger, can also be soothing and hydrating. Avoid sugary sodas, which can lead to blood sugar instability.

A comparison of post-migraine food strategies


Strategy	What it Involves	Pros	Cons
Blanched Diet	Plain, easily digestible foods like toast, crackers, and rice.	Gentle on a sensitive stomach, low risk of triggers.	Lacks variety and nutrient density for complete recovery.
Anti-Inflammatory Diet	Whole foods like fruits, vegetables, lean protein, and omega-3s.	Supports overall brain health, reduces inflammation, nutrient-rich.	Requires more meal prep and planning.
Keto or Low-Carb Diet	Prioritizing fats and protein while severely limiting carbs.	Some studies suggest reduced attack frequency; stabilizes blood sugar.	Can be restrictive, not suitable for everyone; some keto foods are triggers.
Consistent Small Meals	Eating small portions every 3-4 hours.	Prevents blood sugar crashes and hunger headaches, maintains energy.	Requires diligent planning and can feel inconvenient.

The “migraine hangover” and appetite shifts

It's important to understand the concept of a "migraine hangover" and how it affects appetite. The postdrome phase is a period of neurological recovery that can last for hours or even days. During this time, it's common to experience intense hunger or cravings, which can be a result of the brain's attempt to restore balance after the attack. Alternatively, if nausea was a dominant symptom during the migraine, your appetite might return with a vengeance as a rebound effect. Listening to these signals is important, but guiding them toward healthy, supportive food choices is the key to a smoother recovery and avoiding a cycle of trigger foods and reactive hypoglycemia.

Conclusion: Eat wisely for a full recovery

Eating after a migraine is not only a good idea but a critical step in your recovery process. The key is to be mindful of what you consume and to focus on foods that support your body's healing, rather than those that might re-trigger symptoms. Prioritizing hydration, nutrient-rich whole foods, and anti-inflammatory options while avoiding common triggers can help you regain energy, stabilize your mood, and reduce the duration of postdrome symptoms. By making conscious dietary choices, you can effectively manage the final stages of a migraine attack and better prepare your body to prevent future ones. For personalized advice, consider consulting a healthcare professional or a registered dietitian who can help you identify your specific dietary needs and triggers.

Frequently Asked Questions

Intense hunger or specific cravings after a migraine, during the postdrome phase, can be your brain's way of trying to restore its neurochemical balance and depleted energy stores after the stressful event.

The best thing to drink is water, as dehydration is a common trigger and intensifies postdrome symptoms. Electrolyte-rich drinks or herbal teas like ginger or peppermint are also excellent choices.

Yes, bananas are a great option after a migraine. They are rich in magnesium and potassium, which can help relax blood vessels and reduce headache pain, while also providing a quick energy boost.

It is better to start with small, easily digestible, and balanced meals rather than a large, heavy one. A big meal could overload your sensitive system and trigger blood sugar issues.

Yes, processed foods often contain preservatives, additives, and high levels of sodium or sugar that can disrupt blood sugar and fluid balance, potentially worsening or prolonging postdrome symptoms.

It's best to avoid both. Alcohol and excessive caffeine are common migraine triggers and can cause dehydration. While some individuals use caffeine for relief, it can lead to rebound headaches or disrupt sleep, which is vital for recovery.

The postdrome phase is the final stage of a migraine attack, lasting from hours to days after the headache subsides. It is characterized by fatigue, brain fog, and other residual symptoms, often called a 'migraine hangover'.