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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 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.
It’s ok.
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?
Hey Kayti – yes! Tyramine occurs with bacteria build up and you eliminate that with the canning process so it should be ok.
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?
That sounds great! I also have a good recipe for beans in my cookbook that you could do with pinto along with some taquitos.
I have not seen eggs mentioned on the lists. Do those fall under ‘safe foods’ during elimination?
Thank you!
Eggs are fine on the diet! I use them in many recipes.
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!
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.
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?
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
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.