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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 so much for this list. However, I’d like to say that truffle oil is a HUGE trigger for me. It has triggered some of my worst migraines. My dad travels to Italy regularly for work and liked to bring me some back as a treat. I can’t even have a taste anymore. The stuff usually available in the US has many unlisted additives as well. I say eliminate truffle oil. Actual truffles might be okay, but not oils.
Wow so sorry to hear that, but glad you were able to figure out it’s a huge trigger for you!
Hi Alicia,
I read your story and my boyfriend has migraines non stop on a daily basis and I am definitely going to look into getting your book. I am so glad to see that there may be help for him for the migraines. We have tried everything and it’s funny because we were just talking about how we were going to try new foods or vegetables to get his migraines under control. I hope this helps.
I hope so too, Lynn! Please let me know how he does with it.
Hi, I am new to this. The House Clinic gave out this site as a valuable resource when I went in for tinnitus and dizziness! I have been hunting around it and enjoying it. What are other FB groups or support groups you recommend? Also, is edamame and tofu a no go?
best, Kristy
Hey Kristy – I recommend a few! Migraine Strong is a great one that I am also a part of. There’s also a Dizzy Cook Recipe Chat if you’re looking for support with the diet. If you want something more focused on vestibular issues, I know VEDA has a lot of options on their website vestibular.org. Also I have a lot more on my resources page!
Both edamame and tofu are meant to be eliminated at first, however many people do find they can reintroduce them eventually. It seems soy protein and soy sauce is the worst out of all the “soys”.
Are “liquid aminos or coconut aminos” ok?
Coconut aminos are ok, liquid aminos are not.
Are almonds nuts?
While there may be some debate on the classification of almonds as seeds or nuts, they are considered nuts on this diet.
Hi Alicia,
Thank you! I agree and I will stick with the HYH list and your lists and see how it goes. You could go crazy with the variations! I notice some difference in the two months and hope for more improvement. The diet feels pretty hard sometimes, but your website and recipes have made it easier.
Yes, you could go crazy! I’m so glad you’ve found it helpful though. I always just stuck with this list and avoided the rest and I did just fine. It’s possible to get better without following them all haha!
Hi Alicia,
I am 2 months into the HYH diet and have a couple of questions. My Doctor gave me the Johns Hopkins handout and recommended the HYH book. There’s are discrepancies between the handout: https://www.hopkinsmedicine.org/otolaryngology/_docs/Migraine%20patient%20handout.pdf and the book that I hope you can help with.
1. Seeds – the handout lists them in the Avoid column but the book says they are OK and you use them a lot. Pretty safe for most people?
2. Beans – list says to avoid garbanzo and doesn’t clarify others such as black beans. I would really like to include them in my diet as they are a good source of protein for me. Thoughts?
Thank you so much for your website and recipes! They have been a life saver for me.
I believe seeds are under the “limit, reduce or avoid category”…which isn’t super clear on the handout. HYH totally allows seeds. Seeds can be higher in tyramine, so it’s something to watch for. However, I find very few people have issues. In fact, most nuts are a huge trigger for me, but I can easily tolerate seeds. Seeds are eliminated on another more strict migraine diet called The Charleston diet. It’s totally up to you on what you think you can manage. Perhaps include them for now and then you can think about eliminating them if you’re not making progress.
As for beans, I think you’ll be ok with following the beans on the allowed list. There are small discrepancies between the two diets, so I would just pick the one that works best for you. Garbanzos are allowed on HYH.
Again just remember these lists are just a jumping off point to give you an idea of common triggers and eliminating them all can help calm your brain down, yet it doesn’t mean everything on this list will end up being your triggers. It helps to just pick one to try to follow rather than trying to do them all! Johns Hopkins made this list based on their experience with what patients tell them. Dr Buchholz did the same. And I even do that for Dizzy Cook! 🙂
Are canned vegetables and fruit no good? The ingredients on them seem fine. Or should you avoid most things in a can?
They’re ok! Some say they do better with frozen than canned, but overall it’s fine.
I was just diagnosed with VM 3 days ago. This all started 1 year and 2 months ago. Im dizzy 24/7. Seeing your blog and your personal story helps me cope. Thank you for that. I work but struggle everyday. My neurologist put me on the B2 and Magnesium for migraines but upset my stomach. I use magnesium oil now and eat seeds. But it was my ENT at UCSF that diagnosed me. Ive just started Nortripilyn and have been on low dose Ativan for a year. And now ordered the book mentioned for recipes. Hope this helps me. I was also eating yogurt every morning and lots of avocados. So we’ll see what cutting that out does. I love a cup of coffee in morning and that actually helps my morning dizziness but will eventually cut that out too. Thanks again for your blog