When it comes to a migraine diet, there are so many choices out there. Finding the right migraine diet for you can make a huge improvement in your symptoms and decrease attack days. But a lot of the complaints I see are focused on how difficult a migraine diet can be after you see the list of foods not allowed.
Foods Allowed on a Migraine Diet
Because I know it's very easy to get caught up in focusing on the foods to eliminate on a migraine diet like Johns Hopkins or Heal Your Headache, I spent a long time putting together this list of foods to embrace that you can eat freely during the elimination period. I began this diet because I wasn't complacent with just feeling 60-80% on my meds and supplements. I knew there had to be more, but wanted to approach things from a more holistic standpoint. You could have probably told me to walk around on my two hands to feel better and I would have tried it!
Focus On What You Can Have vs. What You Can't
Beginning a migraine diet can be completely overwhelming. I remember standing in the middle of the supermarket (which was already a challenge), looking at my book of things to eliminate and tearing up. It was like literally everything I picked off the shelves was on the "no" list. But I promise the shift gets a lot easier. This diet, although temporary, gives you the tools you need to make better decisions about food going forward. And even now that I've reintroduced foods, I try to cook more at home or check the ingredients on pre-made meals more often.
Because you now know foods to avoid temporarily, we will focus on the many things you can have. You might be surprised that you find new foods or spices that you actually enjoy more than you did before! Plus it can make you a better cook too.
Is Coconut a Migraine Trigger?
Coconut is controversial. Although HYH says to eliminate it, I don't see it affect people enough to that you should leave it in unless you don't see an improvement in your migraines, but that call is up to you. Perhaps eliminate it if you're not dairy free, but keep it in if your diet requires you to be dairy free.
I created two lists of basics that you can print out or save to your phone and carry with you to the grocery store. Hopefully it makes your life a little easier. If I missed something, it might not be on the "no" list. I just wanted to give you an idea of how many things you can actually have!
Heal Your Headache & Johns Hopkins Migraine Diet Foods to Enjoy
For pdf print outs:
Fruits Veggies and Spices Allowed on HYH
Meat, Cheese, Drinks, Beans, Grains, and Condiments Allowed on HYH
For more information on how to start a migraine elimination diet.
Pre-made Foods Allowed on a Migraine Diet
And for migraine diet pantry recommendations - check out these pre-made migraine-friendly foods and snacks.Don't forget these tips for eating out on a migraine diet.
Mary Marcus says
Hi,
Thank you so much for the work you are doing here. When I discovered your recipes for Oat Bread and Quinoa Crackers, I knew I had landed on the site I needed. As a newbie to the migraine elimination diet, I have found it a bit overwhelming, because nearly all the staples in my vegan diet are on the "do not eat" list, but the diet has also proven to be a lifesaver. Your site has been a great support on this journey. I have not figured out a way to remain vegan on this diet and get enough protein, so I've had to reintroduce non-plant-based protein, which has be challenging to me in other ways. So, here's my plea. I would love to see more vegan recipes on your site, and maybe even a vegan cookbook (hint, hint) if you feel inspired. Thank you again for being such a great resource!
Debra Tratt says
I was feeling so dizzy the past few days..I've been very good with this diet. I just realized I had been eating red plums. I am curious why lentils are on the list when they were not before and in your new book...I have both! I have both Meniere's and VM and my symptoms can be severe, so I am strictly following the HYH diet. I cannot salt my food, either. Anyway, thank you in advance and you have really helped me so much!!
Sarah Hitchcock says
Hi! I noticed it says to avoid “natural flavors” in savory foods, what about in flavored seltzer water?
Alicia says
You'd just want to avoid anything with citrus.
Sarah Bamford says
can you eat Quorn ?
Stephanie says
Hello 👋 wondering about canned fish i.e sardines,mackerel,salmon. Are these on the to eat or not to eat list. thank you!