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
Recently I have received a lot of messages from people who are just starting out on Heal Your Headache. It makes me so excited to know that there are a lot of people out there, just like me, who are passionate about their health. I began this diet because I wasn’t complacent with just feeling 60-80% on my meds and supplements. There had to be more. 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
I understand completely overwhelmed. I remember standing in the middle of the supermarket (which was already a challenge), looking at my book and tearing up. It was like literally everything I picked off the shelves was on the “no” list. This diet, although temporary, gives you the tools you need to make better decisions going forward. I eat whole, natural foods now with REAL spices, not carrageenan, dyes, and “natural flavors” that aren’t really natural at all. Because you now know what to avoid, we will focus on the many, many things you can have.
Is Coconut a Migraine Trigger?
Coconut is controversial. HYH says it’s a “no”, but stricter migraine diets say it’s fine. I’m in the camp 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!
Foods Allowed on the Heal Your Headache & Johns Hopkins Migraine Diet
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, see this post.
Pre-made Foods Allowed on a Migraine Diet
And for migraine diet Pantry Staples – check out these pre-made items that are safe.
Since pine nuts are technically seeds, are they okay to eat like other seeds or should we avoid those as well?
For whey protein isolate – which is in many protein shakes and protein fortified “healthy” foods – is it MSG or a glutamate issue that makes them off limits? I’m wondering if there are some products containing whey protein isolate that are acceptable.
Thank you!
On this diet they’re still meant to be avoided in the elimination period. However, I was able to reintroduce them eventually and I am personally triggered by lots of nuts.
Yes, it’s a glutamate issue so you’d have to avoid them all. This post has more info on it you might find helpful
I have MCAS and it causes migraines with the nausea and sickness that a migraine gives you. My question is does this diet help the MCAS also besides the headaches?
It definitely can as low histamine in general helps with MCAS. You may want to consider also eliminating spinach, tomatoes, and strawberries which are higher in histamine but allowed on this particular diet. Other than that there’s a lot of crossover.
I see milk and ice cream are allowed. Other diets I’ve seen have said few people have migraines caused by dairy. About a year ago I began feeling like milk and some milk products caused mine. Is it very unusual for this to be true?
Hi!! What ice cream would you recommend?
Thank you,
Anietra
PLease see my pantry staples post!
I would love to have a printable list of pre made foods that are ok on the hyh diet
Hey Patty – please see my pantry staples post.