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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.
Thanks so much for coming back to me! I’m sorry you can’t have an tea, that must be v fristrating. At the moment I’m pretty much dizzy most of the time so it’s quite hard to tell which foods I’m most sensitive too. I’ve been on the HYH diet for about 2 months and haven’t seen a great difference so maybe I should start cutting out foods higher in histamine too and see if I start getting results. ???? would rather that than keep upping the medication. How long into the diet did your migraines become more episodic rather than chronic? Do you still have a background level of dizzyness or has this also reduced as time has gone by? Sorry for all of the questions. Thanks a lot em
Hi Emma, I’d give HYH a little bit longer. I didn’t see a difference till about 4 months on it strictly. A lot of my friends took a little longer as well. So just give it a little more time and then maybe you can re-evaluate. I would say that they gradually became more episodic each month I was on it. It really took me a good 6-8 months of regular diet, meds, supplements, and exercise to get to a point where I truly felt episodic. Then as time went on (over 2 years now), it just decreased to the point where I almost feel like I’m in remission and I’ve been able to reintroduce foods. The background level of dizziness was definitely helped by the diet. That was really the first time I felt breaks in it. But we’re all so different. What works for me won’t necessarily work for you. So just give it some more time and try to be patient (which I know is the worst!). Sometimes these natural treatments just take a little longer.
Hey – thanks so much for the lIst it’s awesome! I’m suffering and trying so hard to stick the diet as dont want to keep going up with the meds dose. I was wondering if liquorice tea is ok? Also is peanut butter ok as it’s a legume not a nut?! Sorry one more question! What about fish like salmon, cod etc?! I read that fish can cause problems because of the histamine. Thanks so much em x
Hi Emma, I’m so glad you’re looking into diet to help with your meds. Licorice tea is ok if it is naturally decaffeinated and does not contain any additional triggers in the ingredients. I have friends that have really good luck with rooibos tea too. I am very sensitive to all teas (decaf and regular) so I had to give them all up. You may have to play around and test it as time goes on.
Unfortunately peanut butter isn’t allowed. Some legumes like peanuts and lentils are not allowed and some are (like chickpeas), so it’s kind of a grey area. I would eliminate it for now and maybe let it be one of the first things you re-introduce. Sunflower seed butter is a great alternative and I actually prefer the taste now.
Fish is allowed on Heal Your Headache. Some shellfish can be higher in histamine, but the diet is hard enough to follow in the beginning. Heal Your Headache is more tyramine focused, but does eliminate some foods high in histamine. If you start noticing a pattern with higher histamine foods like shellfish, spinach, or strawberries, you can look into a low histamine diet instead of HYH. Good luck to you!!
Hello again and thanks so much for your lovely site and the helpful resources!
I noticed nutmeg isn’t on your list of spices on this lovely sheet, yet it’s used in some of your recipes now? Pumpkin!
Is it something some people can and cannot have?
Thanks again!
Oh you’re very welcome! Honestly, I think I just forgot nutmeg! Don’t know how that happened. I suppose I ran out of room. 🙂
If you have an issue with higher histamine foods then you could have an issue with pumpkin or nutmeg, but it is allowed on the Heal Your Headache diet. I hope that helps!
Hey! I just started the HYH and I don’t have the book yet. I was wondering if the lemon-y herbs (lemon balm, lemon verbena, etc) were acceptable. I’ve noticed them in a lot of teas and as a less aggressive lemon substitute. I love lemon and that’s been really hard to weed that out of my diet so any other HYH approved subs would be appreciated. Thank you! Love your blog!
Hey Kaity, Yes! I use lemon thyme and lemongrass often as a citrus sub. It was the worst for me too. I love Ina recipes and she puts lemon in everrrrryyyyttthhhing. It does get easier though. I hope it helps you feel better!
About the shortbread , sugar and gingersnap
Cookies is there a certain brand I should buy ? Thank you so much the list was a big help … any pudding or jello we can have already made or have to make ourself?
I haven’t been able to buy a good shortbread cause they all use “natural flavoring” to get that buttery flavor. I know some people have luck with Trader Joe’s gingersnaps. Honestly, I just make cookies at home and freeze them to have on hand. A lot of these recipes will be on the blog soon or in the book! You can also do a search for cookies to see the ones we have up here already.
Pudding is ok if you can find a clean brand (I haven’t looked), but jello is a no. You’ll have to be careful of “gelatin” which can act like MSG. It’s not allowed on HYH.
This site has been such good information for me this last week. Being just 8 week pregnant and a migraineur has led me to be even more strict on the diet that I had been previously and very frustrated. The only thing I really want is some desserts… do you have any recipes or know of any store bought/ chain restaurant desserts that are safe?
Hi Kim, Glad it’s been helpful. At least you know you’re eating super clean for the baby! 🙂 My OB was thrilled when I told her about the diet. Yes! If you go to the recipes page and scroll down, there’s a whole section for desserts. Also I know vanilla ice cream like Haagen Daz and McConnell’s is safe. You could melt some white chocolate and put it on top. Sometimes you can find shortbread, sugar, or gingersnap cookies that are pre-made and safe too. You should definitely try Jenn’s cheesecake bites that were posted today! 🙂 Hope you start feeling better. I hear the 2nd trimester is much easier on migraines!
This list is exciting! Are clams and mussels allowed as well? I just ordered the HYH book and awaiting it’s arrival. In the meantime, I want to start meal planning!
Hi Dana, Yes, they are!! In fact, I have some great recipes I’ll have to share because they’re so darn easy to cook. Let me know how you like the book. It was an eye opener for me!
Yay!!! Thanks so much!