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Getting started is the hardest part of an elimination diet and here’s some tips on how to start a migraine diet like Heal Your Headache. I’m pretty sure I cried the first week. But without changes, one cannot make progress!
- Get your family on board. This might require some extra cooking on your part and potentially having your spouse read the Heal Your Headache book as well (which I highly recommend in general). If you can stock up on some good HYH safe recipes, it will be much easier on you or whoever is doing the cooking.
- Choose at least 3-4 recipes in advance that you will make that week. I make this really easy for you with the 5 Day FREE Meal Plan.
- Plan out your grocery list and method of delivery. Once you have your recipes chosen, write out your grocery list. Because many can be triggered by grocery stores, I highly recommend grocery delivery services like Thrive Market, Instacart, or Amazon. Even if you have to go to the grocery store, being prepared in advance will save you extra trips. I also highly recommend going when the store isn’t as crowded, either earlier in the morning or later at night. FL-41 lenses and a hat can help with the florescent lights. All Dizzy Cook recipes are found here.
- Plan in snacks and quick meals. Sometimes you will feel downright crappy and this will be the easiest time to fall off the diet. Have staples near like sunbutter, crackers, fresh mozzarella cheese, pears or apples and safe berries, and gluten free or regular pasta. It may not be the most amazing meal, but it will get you through to the next day and one step closer to feeling better. Check out the Pantry Staples post for TONS of ideas.
- Don’t be discouraged if you don’t feel better right away. These things take time. In fact, they say to give the diet 3-4 months of strictly following before you start to reintroduce potential trigger foods. Should you not feel better by then, you can look at eliminating things like seeds, apples, seafood, eggs, etc. that can have higher histamine content, or potentially switching to a stricter diet like Charleston or Ketogenic.
- Know that you’re doing this to help you and your family. If this can work for you and make you feel better, it will improve the quality of life for yourself and your family.
- Eating out doesn’t have to be a distant memory. While it’s much easier to know what you’re getting at home, sometimes it’s just not an option. A good tip is to look at the menu before you go. Try to avoid sauces and items with hidden onions! I find calling ahead can be helpful. If you don’t have that kind of time, mention to the waiter the things you might be worried about in the meal you want. They will usually try to clarify if you have an allergy and be willing to work with you. If all else fails, order a burger or steak (and clarify to only season with salt & pepper) or an undressed salad with some olive oil on the side.
- Mocktails are your friend. It’s not so bad giving up drinks when you have sparkling water and ways to spruce it up! Cucumber and mint, some rosemary with strawberries, muddled berries in general, a splash of pomegranate juice – all very refreshing! I find even at restaurants they can whip one of these up for you if you ask nicely. Once you get further along into the diet you could try vodka or organic white wines. Try this pear mojito or learn some additional tips here.
- If at first you don’t succeed…try again. I’m pretty sure I messed up about 20 times my first few weeks. Just stick with it and don’t be discouraged. Overall you’re working towards something much greater and will have reduced your triggers, even if one slips through. Try to be aware of where the mistakes are and carry lists of hidden msg names or “no” foods to help you when you’re shopping. Understand it gets much easier over time and pretty soon you’ll be a pro!
Want to know more about how to start a migraine diet? This post explains the Heal Your Headache low tyramine diet.
I have just come across your website and after being diagnosed with vestibular migraines 7 years ago and trying botox, preventatives, injectables, abortives and anything else that my neurologist and GP’s have described I feel like I am back at the beginning, your website is giving me hope.
Being based in Australia, I am trying to locate alternatives to some of the ingredients you have listed but I am optimistic that this may the breakthrough I have so desperately needed. Thank you!
Hey! The only issue I find over there is always american cheese – but you can usually sub that with mozzarella or monterey jack in most (not all though!) recipes. Sunbutter I’ve seen people order online sometimes and then my friends there have found boursin even in costco there. 🙂
I am proned to migraines/tension headaches. There are a few things I can and cannot have I think this list will help
Thanks cheryl
Hi Alicia,
I have just bout the HYH book and am thinking about starting to implement the elimination diet soon. One thing I was worried about is whether slipping up or eating something that is supposed to be eliminated means that the four month timeline has to start over? Like if I eat something at a restaurant that I used to eat would it mean that I’m further from finding my baseline?
Hi Alicia,
I was diagnosed a few days ago with vestibular migraine, so I’m still trying to understand things and how to deal with it. Your articles helped a a lot in understanding things more and i’m starting on the hyh diet. I just had a simple question is hummus fine or is it considered one of the triggers?
Also i’m a bit confused if Dairy Milk is allowed if it is not fresh and those milk cartons that are sold in the grocery storre?
Hi Alicia –
Is Ricotta Salata ok? And what about the Good brand of cottage cheese? It has live cultures.
Thanks for all this great information.
Teresa
Ricotta salata is salted and aged, so I would avoid in the elimination period at first. And good brand of cottage cheese contains “live active cultures” so it would be the same as yogurt. I choose Daisy brand.
I experienced a whammy of a migraine for the first time in 4 months a couple of weeks ago and it’s had me on edge ever since. I’ve had a couple of near miss episodes, that I don’t know were just a fluke or avoided by taking medication quickly but I’m very motivated now to figure out what the heck caused it since I had been well for so long. In general my triggers are hormones, extended bad sleep, and whatever the hell is in bananas. My body really doesn’t like bananas for more than 3 days/whenever they’re overripe. While thankfully my symptoms are not as severe as many here experience I hate being on edge.
Thanks for creating such a great resource!
Hi Alisha,
I’ve been on the elimination diet and following your rules for 6 months now. At first I felt better but the last 4 months, it seems everything I eat makes me feel worse. Even foods that didn’t bother me before and are on your ‘OK to eat” list. What’s going on? I’m down to about 10 foods I can eat now and that’s just not sustainable. I have PPPD and VM for 3.5 years. It took me 2 years just to get a diagnosis. Do I keep eliminating foods until I get to 1 food? Do I try to raise my food tolerance threshold? Is that even possible?
Hey Dawn, At this point it most likely has nothing to do with the food and is because of another combination of triggers. Unfortunately I think it’s easiest for us to blame food, but limiting yourself so much could actually be doing more harm than good. Have you spoken with your physician about it? Perhaps med additions or changes, supplements, sleep schedule, hydration…something might need adjusting. Maybe things got more stressful for you? Let me know if you need some help looking at the other areas.
Alicia, I’m actually working with Dr. Cho who I think you know. We’ve tried all kinds of meds, supplements, sleeping, everything. I think I’ve stumped even him. The reason I think this is food is that the response is immediate. I ate a peach and half way thru my symptoms went up and stayed up for 24 hours. I ate an apple and after a couple bites, my symptoms went up for 45 minutes. I ate plain oatmeal this morning. Same thing and my symptoms stay up all day. I’m not sure what else to do except eliminate more foods.
So one thing I noticed is everything you mentioned here is higher in sugar/carbs and I wonder if this could be a blood sugar connection if you’re not consuming with protein? Maybe adding an egg or seed butter in your oatmeal could help balance that. Has he mentioned working with a registered dietician to kind of help guide you?
Another thing I have to mention, this happened to me often in the beginning and seems to be common with readers. It’s not necessarily that the food is a trigger, but could be something else like the spike in blood sugar, not eating often enough, not getting enough protein, etc. I noticed that this decreased a lot for me as my brain calmed down over time and with treatments. I can recommend a dietician if you’re interested as well.
Hi Alicia, no we’ve never talked about what I’m eating or a dietician. That sounds interesting. How do I find one that’s familiar with VM and in my area or available by telemedicine? Thanks for your help. Your blog and your experience is invaluable to people like me who are trying to navigate thru this condition.