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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.
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 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.
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.
I have not found any store bought tortillas that don’t contain malted barley flour, a deadly trigger for me. Does anyone know of any? Hard to make them thin enough at home.
When you say cubed american cheese, what brand, what exactly am I looking for in the store?
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.
Hi!! What ice cream would you recommend?
Thank you,
Anietra
PLease see my pantry staples post!
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?
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.