This post may contain affiliate links. Please see our disclosure policy.
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.
Since pine nuts are technically seeds, are they okay to eat like other seeds or should we avoid those as well?
For whey protein isolate – which is in many protein shakes and protein fortified “healthy” foods – is it MSG or a glutamate issue that makes them off limits? I’m wondering if there are some products containing whey protein isolate that are acceptable.
Thank you!
On this diet they’re still meant to be avoided in the elimination period. However, I was able to reintroduce them eventually and I am personally triggered by lots of nuts.
Yes, it’s a glutamate issue so you’d have to avoid them all. This post has more info on it you might find helpful
Hi Alicia,
I’m in the Uk and struggle to find a lot of the products you use. Can I have chopped tomatoes? Or a pre packaged pasata?
Thanks,
Yes you can have chopped tomatoes and most prepackaged pasta is fine if it’s just semolina. I have a private group on facebook called Dizzy Cook Recipe Chat that has many uk members with suggestions in it.
Are there any safe pizzas or pizza crusts
That can be made ? I’ve been craving pizza since I started the HYM
diet. But been avoiding because of salt, yeast, pepperoni etc. my mom bought a cauliflower crust and used fresh mozzarella and verb tables as toppings but I did have a vertigo spell a few days later. And I haven’t tried it again. Any suggestions for a “safe”
Pizza experience ?
You’d have to make it homemade, but there are safe options, cauliflower crust is one. Most of the time I use naan (trader joe’s has a safe one thats frozen). I have a recipe for flatbreads in my cookbook that you’d probably really like and some other suggestions here. You can also make yeast free crust.
Perfect !!!! Thank you soo much ! I’m ordering your cookbook now !! Thanks for the ideas.
Hello! I see that grapes are listed as okay. Do this include both green and red grapes? Thank you!
Yes both types are ok on the diet. I’ve heard here and there that red grapes can bother some people, but you can start with both and always eliminate later if it’s a personal issue for you.
Perfect, thank you!
Hi Alicia, I just found your website and so glad I did. I have been having migraines the past few years (went from headaches to migraines) around, during and after my period and now almost once a week. I’m also getting Vertigo. I’m excited to get started. I ordered your cookbook and the other book for Migraines. So many of the foods on the do not eat list I’ve been eating. Cacoa nibs, bananas, and some others. I found it interesting about left overs in the fridge. I eat leftovers all the time! I was wondering, I make homemade sourdough bread with my homemade sourdough starter. Is this okay to eat after 24 hours or no go.
Unfortunately all sourdough should be avoided cause of the fermentation. You could make like a regular yeasted bread for the time being and just wait 24 hours to eat it. I think the 24 hour rule is kinda crazy and doesn’t make a ton of sense but I do have enough people swear by it. I was eventually able to reintroduce sourdough and yeasted bread (right away) so don’t throw out your starter!! Just wait to reintroduce it. 🙂
Thank you Alicia! I will keep it but maybe just make it for my family for the time being. I’m very excited to start this and get your cookbook. Nothing has worked for me so I am hoping between your cookbook and the Migraine book you recommended something will help. Do you know if this also applies to homemade pizza dough? I’m trying to figure out if you make the dough and then wait 24 hours to then cook it will you be fine, or if you have to cook it and then wait 24 hours to eat it.
Hi Alicia, is it OK to eat fresh bread after it has been frozen? I have a breadmaker and like to make sliced batches for the freezer to use to make toast,
Yes it is! And it helps with that 24 hour rule. I freeze homemade bread all the time.
Is your cookbook low in sodium? I was just diagnosed with Meniere’s and possible VM and I was told to only eat 1,500mg of sodium a day. I want to do the VM diet but just want to make sure your recipes are low in sodium. Thanks so much!
Hi Alicia, I’ve been struggling with my vestibular migraine which started during the beginning this year. I found your website and it has been really helping me and cutting things out has definitely stopped my dizziness. I notice that my triggers are some fruits so I’m wary of trying them. So far Strawberries and Blueberries make me dizzy. Apples and Watermelon are safe for me. I’m wondering why the berries are setting them off. Do you know why? I want to try and avoid similar fruits if possible.
Hey Jenny,
There could be a few issues – how ripe are your berries? If you’re letting them go awhile, they could be building tyramine and maybe you’re extra sensitive.
Strawberries are higher in histamine, which can indicate an issue with that. If you’re also noticing a reaction to spinach and shellfish, that could be something to look into.
Finally, dark berries do have tannins. It’s not super common, but I know some people have issues with it. You’d probably also notice a reaction to red apples but maybe not green ones. Just a few things to look into and keep a journal with. Notice if there’s a connection to some other foods on these lists. 🙂
Thank you for the quick reply! The blueberries I ate were new from the market but they were super sour so maybe that had something to do with it? I eat Fuji apples all the time and spinach and shellfish with no problem. I’ll start keeping a log now. I’m going to keep away from darker fruits for a while. Thank you for this info! And I’m so sorry to Carla! I didn’t mean to reply to your post. ????????♀️
Hey Carla, It’s not specifically meant for Meniere’s patients, but following a migraine diet is naturally pretty low in sodium (for example, you’re making your own broths and seasonings/sauces). I think with the cookbook, it would be super easy for you to either omit the salt in some recipes – a lot of my readers have MD as well and enjoy it. I’m usually pretty light handed on salt as it is. The only thing you might have to double check is coconut aminos – those are already lower in sodium than soy, but some brands are higher than others. I don’t use it in a ton of recipes though.