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    Home » Heal Your Headache (HYH) » Foods Allowed on the Heal Your Headache Migraine Diet

    Published: May 9, 2018 · Modified: Dec 26, 2019 by Alicia This post may contain affiliate links.

    Foods Allowed on the Heal Your Headache Migraine Diet

    Foods Allowed on the HYH Migraine Diet | The Dizzy Cook #migraine #migrainediet #healyourheadache #hyh
    Foods Allowed on the HYH Migraine Diet | The Dizzy Cook
    Free printable pages for foods allowed on the Heal Your Headache (HYH) Migraine Diet, also the Johns Hopkins Migraine Diet. #migraine #migrainediet #migraineremedies #healyourheadache

    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 the HYH Migraine Diet | The Dizzy Cook

    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

    Foods Allowed on the HYH Heal Your Headache Migraine Diet #migraineremedies #migrainerelief #migrainediet Foods Allowed on the HYH Heal Your Headache Migraine Diet #migraineremedies #migrainerelief #migrainediet

     

    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. 

     
    « Honey Garlic Chicken Recipe
    Mediterranean Pasta Salad | Gluten Free »

    About Alicia

    Alicia is a vestibular migraine advocate and the bestselling author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips. Her articles and recipes have been featured by Healthline, Parade, mindbodygreen, Today, Good Morning Texas, the Vestibular Disorders Association, and the American Migraine Foundation. Read More

    Reader Interactions

    Comments

    1. Fiona says

      November 14, 2022 at 4:21 am

      Hi Alicia,
      Firstly, thank you so much for your website and for being a VM advocate. I have just been diagnosed with this horrible illness, having suffered from dizziness for nearly a year now, and it's still not under control. I'm taking supplements now and looking forward to receiving your book.

      I just wanted to ask if eggs are allowed please?

      Thank you,

      Fiona in the UK

      Reply
    2. Julie says

      October 27, 2022 at 10:13 pm

      Is orange peel in tea enough to be considered citrus? How about carob as an ingredient in tea for those following HYH?

      Reply
    3. Anonymous says

      October 06, 2022 at 5:10 pm

      Should barley be avoided entirely? Or just 'malted' barley, and other forms of malt?

      Reply
    4. Margie says

      September 24, 2022 at 2:24 pm

      Can I make my own yeast bread but wait a day to eat it?

      Reply
      • Alicia says

        September 25, 2022 at 3:30 pm

        yes.

        Reply
    5. Emma says

      September 21, 2022 at 5:39 am

      Hi, I didn't find it on the list, but is Maize OK please? I love Popcorn and a lot of easy snacks seem to have maize in. Thanks.

      Reply
    6. Anonymous says

      September 01, 2022 at 7:37 pm

      Is Vanilla Extract okay? I would love to see a recipe for homemade vanilla ice cream! I know it's super simple but it'd come from a reputable source.

      Reply
      • Alicia says

        September 06, 2022 at 9:35 am

        Yes, it is. I would recommend this mascarpone ice cream. It's basically a super creamy vanilla.

        Reply
    7. Anonymous says

      August 30, 2022 at 6:52 am

      I see that rosemary is listed as safe. Wondering about rosemary extract? I have seen it in product ingredient listings, not sure if it's considered msg / additive -- since if it was simply rosemary, it should just be listed as that. Thank you.

      Reply
      • Alicia says

        August 30, 2022 at 10:51 am

        It's ok.

        Reply
    8. Kayti Holze says

      August 15, 2022 at 1:14 pm

      Hello,
      First of all I want to say thank you for everything you do for the migraine community. I just received your book in the mail and am feeling hopeful fie the future. I wanted to ask if it is ok to can your tale of two salsas and chicken broth recipes or would that cause a build up of tyramine?

      Reply
      • Alicia says

        August 17, 2022 at 1:17 pm

        Hey Kayti - yes! Tyramine occurs with bacteria build up and you eliminate that with the canning process so it should be ok.

        Reply
    9. Rosemary Olivas says

      August 06, 2022 at 9:17 pm

      Your information has been so very helpful! Thank you!
      I live in the southwest and pinto beans has been a staple in our household. Since being diagnosed with VM 3 months ago, I have avoided them altogether. Do you recommend a bowl of pinto beans with queso fresco?

      Reply
      • Alicia says

        August 08, 2022 at 9:04 am

        That sounds great! I also have a good recipe for beans in my cookbook that you could do with pinto along with some taquitos.

        Reply
    10. Mary says

      July 22, 2022 at 5:16 am

      I have not seen eggs mentioned on the lists. Do those fall under ‘safe foods’ during elimination?
      Thank you!

      Reply
      • Alicia says

        July 25, 2022 at 1:03 pm

        Eggs are fine on the diet! I use them in many recipes.

        Reply
    11. Rheanna says

      July 06, 2022 at 7:52 pm

      I have a lot of food intolerances already and then I developed and finally got diagnosed VM about 6 months ago. I keep researching but it has been very disheartening. Your information is so thorough! My biggest concern which is going to sound silly but is protein drinks. I have a protein/smoothie drink for breakfast every day. Is there a safe protein powder or drink? I currently do the Orgain pea protein chocolate premixed drink but struggle to find a good vanilla that doesn’t taste like chalk. Then I see that soy protein and whey protein are no go’s. I had to go gluten free almost 10 years ago…..this all just makes me so sad and frustrated!

      Reply
      • Alicia says

        July 08, 2022 at 11:41 am

        Hi Rheanna, I recommend this protein powder post although they're not the best tasting and you'd really have to put it in a homemade smoothie. There are no pre-mixed drinks that are ok. I do recommend at least trying to eliminate it for a while to see if it helps you too. It was a game changer for me and quite a few readers. Gluten free is pretty easy on this diet but other intolerances can be tricky.

        Reply
    12. Andrie says

      June 17, 2022 at 2:00 pm

      Hi, I thought that spinach is high in histamine, yet it is on enjoy your food list. Or is it that a lot of people with VM have no problems with it?

      Reply
    13. Angi Findlater says

      June 14, 2022 at 3:14 am

      Hi there,
      What a wonderful website thank you for creating it!
      Do you know what the UK equivalent of Farmer's Cheese and good quality American cheese might be please? I love cheese but am sure it is one of my triggers so would love to find some alternatives that still hit the spot without hitting the Migraine trigger switch

      Reply
      • Alicia says

        June 15, 2022 at 12:13 pm

        Oh jeez, it's tough. I'd say farmers cheese is closest to cottage cheese there, but I haven't been able to recommend a good quality American over there. If there are recipes you want to use for it, often you can substitute cream cheese or boursin, unless it's the queso.

        Reply
    14. Mary says

      May 23, 2022 at 2:36 pm

      Hi!
      I’m so glad I found your site, super helpful ❤️ Wondering about Legumes like Red Lentils and Chickpeas?

      Thanks!!

      Reply
      • Alicia says

        May 24, 2022 at 5:48 pm

        Technically lentils are an elimination food according to the diet, but I find not many people have an issue and they're good for brain health overall so I recommend leaving them in unless you notice you have an issue.

        Reply
        • Meg says

          May 31, 2022 at 9:07 pm

          Lentils are the first food I realized were causing me migraines.

          Reply
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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

    About The Dizzy Cook

    Trending Recipes

    • Creamy Boursin Pasta
    • Beef Stew Recipe without Wine
    • Lazy Lasagna
    • No Tomato Chili (Texas-Style)
    • Anti-Inflammatory Smoothie
    • Air Fryer Flank Steak

    Get New Posts via Email

    Subscribe for new recipes, tips, and discounts.

    Healthy New Year Recipes

    • Stir Fry Without Soy Sauce
    • Beef Protein Bowl
    • Mediterranean Baked Halibut
    • Dutch Oven Pot Roast (Wine-Free)
    • Baked Chicken Kabobs
    • Chicken and Brown Rice Soup

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