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.
Loving your website, after months of trying different meds and nothing breaking my cycle I’m here. I’m 3 weeks in to cutting out gluten, sugar, caffeine, and dairy but realizing there’s more specific triggers I need to hone into. We’re going on a road trip and would love some snack ideas that are quick. It would have been nuts but I’ve cut those out now. Also I’m a huge salt-aholic. Is that a trigger? My HYH book and your cookbook are en route
Typically salt is not an issue for people with migraine, sometimes it can even help! But a lot of folks here, especially with VM, can also have a comorbidity of Meniere’s Disease which does mean they have to limit salt.
Once you get the cookbook I definitely recommend the energy balls and pepita protein bars. Plain potato chips, carrots and homemade hummus, as well as apples and fresh fruit are all helpful too. I usually take a simple chicken wrap in a tortilla along with these snacks and cubed american cheese. For some storebought snacks, you can see these pantry staples.
Hi there, wondering if nutritional yeast should be avoided on this diet? Thanks!
Yes, it should be avoided initially due to glutamate content and you can reintroduce when feeling better.
I was just diagnosed yesterday with VM after 8 months of “off balance” feeling and all the other symptoms… I was given an elimination diet and finding very conflicting items on your site, other sites and then the paper they gave me which I also found online.
For instance mine says no strawberries yours allows the. How do you know what truly you can have or not have? Feeling very overwhelmed!
Hi Alicia! I was wondering if the flavored bubbly sparkling waters were okay? I bought some and then realized they might now be!