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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.
Hi Alicia! I’m just starting out on the HYH diet. While my symptoms aren’t as severe as yours were, I had a very similar journey and was shuffled between various doctors and misdiagnosed with vestibular neuritis. before vestibular migraines were suspected My question is: how soon after you started the HYH diet did you start to see results? I’m about a week and a half in and haven’t observed any difference in my dizziness. While I have been very strict with the rules, I have allowed myself to drink regular decaf coffee, but recently swapped this for the swiss water processed decaf like you recommended. Your website has been INCREDIBLY helpful – thank you for all of your hard work!
I’d love to follow the response to this, too! My brother has been doing this diet strictly for one month, and we are so grateful for all your advice! We haven’t noticed a significant change yet, so some idea of the time frame would be so encouraging. Thank you!
Hey Natasha – I’m not sure you’ll get an alert but just responded!
Hey Jenny – thank you so much!! This is totally normal. It took me actually about 4-5 months to notice I was having dizzy free periods, but I could tell I had triggers probably about 2 months in when I’d cheat! (I then stopped cheating). I have a few more details here if you’d like to read that.
I think some people get discouraged, but it really is a long process. I’ve seen people see results in just 2 weeks and others take up to a year, so it’s tough to say. Usually the ones who improve quickly are combining it with other treatments like meds, hydration, supplements, meditation/CBT, etc.
Are probiotics ok ? Not sure if they fall in the “yogurt/fermented food category.
Or is there a brand that is considered safe ?
I need some guidance….help.
I’m having a hard time with drinks. I normally drink weak decaf tea, but that’s a no. I see on your list sparkling water and juice, what kind of juice if I can’t have citrus, and because I have fructose malabsorption, I can’t have stone fruits, apples, pears…if I combine this diet’s list and my other diet’s list, I can only have berries.
Suggestions please.
I do drink a lot of water,, but I’d really like another option.
I don’t know how accurate this is, but I’m reading peaches are ok along with strawberries, kiwi, blackberry, blueberry, and cranberry. It might be worth investing in a juicer to do these at home. Cranberry with sparkling water is awesome, as well as adding herbs like rosemary or fresh cucumber…really refreshing. You can also have peppermint tea or ginger tea. Even fresh ginger with some hot water is quite nice.
Hi! You’re input on carrageenan? I’m trying to find a “ clean “ packaged turkey, and find many with no nitrates etc but carageenan is in everything I see
It’s definitely not allowed. Mary’s organic turkeys are good if you can find them. They often have them at Whole Foods. Air chilled turkeys are usually clear of this too.
Thanks Alicia!
Is soybean oil is okay since soy is not, and how come olive oil is okay even though olives are not? Thank you!
Soybean oil is ok!! I go over oils in my cookbook in detail, but most are fine cause they’re so highly refined. If you need more clarification on these things, I highly recommend it!
Do we have to avoid fresh yeast? Also, I see many of the foods here are gluten-free; is there a connection? Thank you for your help!
With fresh yeast, you just have to wait 24 hours after baking to consume. Most storebought breads fall in line with this.
Gluten free is not necessary unless you have celiac or a sensitivity. I personally do not eat gluten free and had significant success with the diet, but a few of my readers do have sensitivities so I try to give options for both.
Thank you so much!
some people say peaches are histamine group kind of food. is it okay to have them?
Yes, definitely. That’s strange as I have histamine sensitive friends who still enjoy peaches.
I tried nectarines this summer and was looking forward to peach season–I became SO dizzy. I tried again two days later and same thing happened. So sad. I guess some of us are more sensitive than others? Or are nectarines different from peaches? Love your web site btw! I recommend it all the time to my scds support group–we tend to have vestibular migraine issues. Thank you!