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.
Are Sun Dried tomatoes allowed on the HYH diet?
Yes as long as they don’t contain sulfites.
Hey Alicia! Talk to me about ice cream. I’m thrilled to see it on there, but it has eggs in it, which I thought was a no go?
Eggs are fine. Some people say they’re sensitive, but it’s definitely not something you have to worry about right away.
Is Macadamia milk okay when dairy free?
It’s not, no nut milks are allowed. You’d have to go with hemp, rice, or oat milk.
some people say peaches are histamine group kind of food. is it okay to have them?
Yes, definitely. That’s strange as I have histamine sensitive friends who still enjoy peaches.
I tried nectarines this summer and was looking forward to peach season–I became SO dizzy. I tried again two days later and same thing happened. So sad. I guess some of us are more sensitive than others? Or are nectarines different from peaches? Love your web site btw! I recommend it all the time to my scds support group–we tend to have vestibular migraine issues. Thank you!
Do we have to avoid fresh yeast? Also, I see many of the foods here are gluten-free; is there a connection? Thank you for your help!
With fresh yeast, you just have to wait 24 hours after baking to consume. Most storebought breads fall in line with this.
Gluten free is not necessary unless you have celiac or a sensitivity. I personally do not eat gluten free and had significant success with the diet, but a few of my readers do have sensitivities so I try to give options for both.
Thank you so much!
Is soybean oil is okay since soy is not, and how come olive oil is okay even though olives are not? Thank you!
Soybean oil is ok!! I go over oils in my cookbook in detail, but most are fine cause they’re so highly refined. If you need more clarification on these things, I highly recommend it!
Hi! You’re input on carrageenan? I’m trying to find a “ clean “ packaged turkey, and find many with no nitrates etc but carageenan is in everything I see
It’s definitely not allowed. Mary’s organic turkeys are good if you can find them. They often have them at Whole Foods. Air chilled turkeys are usually clear of this too.
Thanks Alicia!
I need some guidance….help.
I’m having a hard time with drinks. I normally drink weak decaf tea, but that’s a no. I see on your list sparkling water and juice, what kind of juice if I can’t have citrus, and because I have fructose malabsorption, I can’t have stone fruits, apples, pears…if I combine this diet’s list and my other diet’s list, I can only have berries.
Suggestions please.
I do drink a lot of water,, but I’d really like another option.
I don’t know how accurate this is, but I’m reading peaches are ok along with strawberries, kiwi, blackberry, blueberry, and cranberry. It might be worth investing in a juicer to do these at home. Cranberry with sparkling water is awesome, as well as adding herbs like rosemary or fresh cucumber…really refreshing. You can also have peppermint tea or ginger tea. Even fresh ginger with some hot water is quite nice.
Are probiotics ok ? Not sure if they fall in the “yogurt/fermented food category.
Or is there a brand that is considered safe ?
Hi Alicia! I’m just starting out on the HYH diet. While my symptoms aren’t as severe as yours were, I had a very similar journey and was shuffled between various doctors and misdiagnosed with vestibular neuritis. before vestibular migraines were suspected My question is: how soon after you started the HYH diet did you start to see results? I’m about a week and a half in and haven’t observed any difference in my dizziness. While I have been very strict with the rules, I have allowed myself to drink regular decaf coffee, but recently swapped this for the swiss water processed decaf like you recommended. Your website has been INCREDIBLY helpful – thank you for all of your hard work!
I’d love to follow the response to this, too! My brother has been doing this diet strictly for one month, and we are so grateful for all your advice! We haven’t noticed a significant change yet, so some idea of the time frame would be so encouraging. Thank you!
Hey Natasha – I’m not sure you’ll get an alert but just responded!
Hey Jenny – thank you so much!! This is totally normal. It took me actually about 4-5 months to notice I was having dizzy free periods, but I could tell I had triggers probably about 2 months in when I’d cheat! (I then stopped cheating). I have a few more details here if you’d like to read that.
I think some people get discouraged, but it really is a long process. I’ve seen people see results in just 2 weeks and others take up to a year, so it’s tough to say. Usually the ones who improve quickly are combining it with other treatments like meds, hydration, supplements, meditation/CBT, etc.
Is your cookbook low in sodium? I was just diagnosed with Meniere’s and possible VM and I was told to only eat 1,500mg of sodium a day. I want to do the VM diet but just want to make sure your recipes are low in sodium. Thanks so much!
Hi Alicia, I’ve been struggling with my vestibular migraine which started during the beginning this year. I found your website and it has been really helping me and cutting things out has definitely stopped my dizziness. I notice that my triggers are some fruits so I’m wary of trying them. So far Strawberries and Blueberries make me dizzy. Apples and Watermelon are safe for me. I’m wondering why the berries are setting them off. Do you know why? I want to try and avoid similar fruits if possible.
Hey Jenny,
There could be a few issues – how ripe are your berries? If you’re letting them go awhile, they could be building tyramine and maybe you’re extra sensitive.
Strawberries are higher in histamine, which can indicate an issue with that. If you’re also noticing a reaction to spinach and shellfish, that could be something to look into.
Finally, dark berries do have tannins. It’s not super common, but I know some people have issues with it. You’d probably also notice a reaction to red apples but maybe not green ones. Just a few things to look into and keep a journal with. Notice if there’s a connection to some other foods on these lists. 🙂
Thank you for the quick reply! The blueberries I ate were new from the market but they were super sour so maybe that had something to do with it? I eat Fuji apples all the time and spinach and shellfish with no problem. I’ll start keeping a log now. I’m going to keep away from darker fruits for a while. Thank you for this info! And I’m so sorry to Carla! I didn’t mean to reply to your post. 🤦🏻♀️
Hey Carla, It’s not specifically meant for Meniere’s patients, but following a migraine diet is naturally pretty low in sodium (for example, you’re making your own broths and seasonings/sauces). I think with the cookbook, it would be super easy for you to either omit the salt in some recipes – a lot of my readers have MD as well and enjoy it. I’m usually pretty light handed on salt as it is. The only thing you might have to double check is coconut aminos – those are already lower in sodium than soy, but some brands are higher than others. I don’t use it in a ton of recipes though.
Hi Alicia, is it OK to eat fresh bread after it has been frozen? I have a breadmaker and like to make sliced batches for the freezer to use to make toast,
Yes it is! And it helps with that 24 hour rule. I freeze homemade bread all the time.