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Recovering from a bad migraine can be quite a process. In fact, it can feel a lot like recovering from the flu! You may feel tired and nauseous, and eating might be the last thing on your mind. However, this can make it difficult to get the sustenance you need to regain your strength and get back to your life.

What about the crackers and lemon-lime soda we had as kids when we recovered from the flu? Turns out, many of these “recovery staples” like toast, sports drinks, sodas, biscuits, and crackers are full of sugar, gluten, artificial sweeteners, and dyes that contribute to inflammation. When you are feeling human again, join my Migraine Freedom Diet Plan for step-by-step support on how to avoid inflammatory foods like this.

1. Homemade Egg Drop Soup. Just gently stir in a beaten egg into simmering broth, and garnish with herbs! Avoid take-out soup that often contains Monosodium Glutamate (MSG), a neurotoxin that is a common migraine trigger.

2. Bone Broth With Sea Salt. Simple and replenishing! This can be purchased (watch out for MSG!) or easily made at home.

3. Pho Noodle Soup. This nourishing comfort food always sounds good when I don’t feel well!

4. Ginger Tea. Ginger acts as a natural anti-inflammatory and calms an upset stomach.

5. Oatmeal With Blackberries. Keep frozen blackberries on hand to be ready when you need a gentle meal.

6. Mashed Potatoes with Butter. Plain and simple! Sweet potatoes or squash are great, too.

7. Rice With Fried Egg. This is bland but filling – perfect for an upset stomach.

8. Banana. Assuming bananas aren’t a trigger for you, they can be a great recovery food.

9. Tofu And Plantain. Cook in coconut oil with a sprinkle of salt.

10. Plantain Chips. High in magnesium and easy to snack on, these are a good replacement for crackers or graham crackers if you want something starchy and plain.

11. Coconut Water. This is a healthier and more nutrient-rich choice than soda or sports drinks.

12. Stevia Sweetened Electrolyte Replenisher. I like a brand called Ultima to get rehydrated.

I hope some of my suggestions help you recover quicker and get back to enjoying life. Many are easy to keep on hand and quick to whip up, even when you aren’t feeling great. When you are back to your normal self, the Migraine Freedom Diet Plan will help you upgrade your diet to have more headache-free days.

What’s your favorite comfort food after a migraine? Leave a comment and let me know.


Want a step-by-step guide of what to eat and what to avoid?