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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.
Thank you for the list, it is so helpful! Just a couple of questions, would you be able to suggest a few cereals and breads that are ok to use?
Hey Sandy – you’re welcome!
Some breads are Dave’s Killer Bread and Pepperidge Farm wheat. I find a lot of good breads from my local bakery too.
Cereals would be like plain chex or cheerios. This post on pantry staples might help you too!
Can you recommend any bottled seasoning? Most that the ones that I looked up without MSG contain onion and/or lemon.
Thanks
Do you have any recommendations for bottled seasonings? From what I read of the ones without MSG, most contain onions and/ or some sort of lemon. Thanks
Hi Shawn, what kind of flavor profile are you looking for? Or are you looking for seasoning mixes in general? Thanks!
I don’t have VM but I do have migraines and occipital neuralgia. I have just finished HYH and am diving into the diet head on. I am a Dietitian so I have an idea of what I have to do. I thank you so much for the tips and putting all your recipes and ideas out there!! Because of you I don’t have to start from scratch!! I am starting today making my own dressings which I find the hardest besides giving up lemons :(. Thank you so much and just one question do you take any other supplements besides Magnesium?? Thank you Genevieve!!
Hey! Your background will make it super helpful! You’ll have to let me know how it works for you. I know, I struggled with lemons too. Thankfully I was able to add them back in later so there is hope!
Yes, I do quite a few others, especially B2 and CoQ10. It’s sort of changed throughout the years as my symptoms subsided but B2 and Magnesium have been constant. I have a post on it here and here.
Hi there! I am so happy I found your blog, our stories seem so similar. I have been almost constantly dizzy for the past two months and was recently diagnosed in Phoenix as well. My neurologist suggested that I start Topamax, but I am a little bit scared of the side effects. Have you heard much about this helping with vestibular migraines?
I ordered the book and I am going to start this diet! I also ordered the magnesium supplements so hopefully that will give me some relief. From your experience, do you have any other advice for turning constant dizziness into just episodic?
Hi Shelby, Wow, I’m so glad you finally received a diagnosis! I have many friends on Topamax who find it to be an excellent preventative for both migraine and vestibular migraine, so just know that it does work for many people. That being said – I was scared to try medication too. All you hear are horror stories online! Some people experience side effects in the beginning while they adjust to the new med, but it typically settles down. Your neurologist should be giving you a slower taper up so your body can adjust. Make sure you work closely with them and let them know what you’re feeling – they can tell you what’s normal and what’s not. Worst case, if it doesn’t work, there are many other options to try as well. I think you’ll find a lot of helpful info about meds in Heal Your Headache too! The only thing that I don’t necessarily agree with is Dr. Buchholz opinion on benzodiazepines. For VM, they’re really helpful in low doses and a lot of the top VM neurologists have shown that it doesn’t hinder compensation when given at these low doses for a limited amount of time. All of these things work together to calm your brain and lower that threshold of attacks, so over time you can turn that chronic dizziness into episodic. A preventative like topamax will help a lot also. 🙂
Hi Jill! In my personal experience, doctor’s opinions vary when it comes to diet and migraine. My primary told me diet doesn’t effect migraines, my first neuro told me to avoid the same as yours, or just take teiptans before I ate them (turns out my body hates triptans), and my current neuro gave me a fairly long list of things to avoid. I think it comes down to the individual and what seems to bother you in particular. I found the best thing that worked for me, was doing a really intense elimination diet for 12 weeks and then reintroducing Foods one by one.
Great advice, Dana!
Thank you!❤️
Hello-
My name is Jill and I live in Phoenix AZ. I was recently diagnosed with vestibular migraines after being mis-diagnosed for over a decade by ENT’s. Life as I knew it was over for me until I was finally referred to a Neuro Otologist. Dr. John Macias-Neuro Otologist told me to avoid 4 foods only. Coffee/Caffeine, Chocolate, Yellow Cheese and Red Grapes…am I or is he mis-informed? I was so happy to finally have a diagnosis that I pretty much trust every word this doctor says.
Hi Jill, I was diagnosed in phoenix too! So neurologists vary widely in what they recommend as far as a migraine diet. Many don’t believe in them at all! A big reason for this is because there’s simply not enough research to back up any claims made that it works and doctors like to go off research. My neurologist thought Heal Your Headache was too strict, but knew all the doctors who endorsed it as some of the leading physicians when it came to migraine so he said it was worth a try. Plus Johns Hopkins is leading clinic for migraine research and I knew this was the diet they give to their patients as well.
I don’t necessarily think he is misinformed – perhaps he is just giving you the easiest plan to follow. I do trust my neurologist, but I was just very willing to try anything and everything to get better. I think most of the people who try HYH have a similar mindset where the benefits outweigh the cost for a few months of trial.
Thank you so much for your reply Alicia. I just read your new post and I’m so truly sorry. You’re brave to post about how you are feeling at this tough time and I am sending you my thoughts and wishes. Keep up the amazing work with this blog – it’s people like you that give me and others suffering hope and inspiration. Emma xx
Thank you so much, Emma. I appreciate your kind words. Please let me know if I can help any more.