When I first began researching migraine and the migraine diet more in depth, I found everyone kept recommending the Heal Your Headache migraine diet from this book, Heal Your Headache - The 123 Program for Taking on Your Pain. I finally ordered it on Amazon and it was 10x more helpful than the majority of doctor visits I had experienced over the past year.
Dr. David Buchholz from Johns Hopkins University School of Medicine is the author and he is endorsed by many of the top migraine doctors like Robert B. Daroff from the American Headache Society and Ronald J. Tusa from the Dizziness and Balance Center at Emory University. In the book he gives a plethora of helpful information you won't necessarily get from your personal physician. This isn’t just a book about headaches, it’s a thorough overview of all types of migraine. It will show you how to find and avoid your potential triggers, including foods that trigger migraine attacks.
Jump to:
About Heal Your Headache
There are 3 sections to the book - avoiding the quick fix, reducing your triggers, raising your threshold. “Avoiding the quick fix” is about the standard migraine “abortives” that are widely available such as triptans (Imitrex, Relpax, Zomig), caffeine containing analgesics (Excedrin, Vanquish, Midol, etc.), and opioids and how they can cause rebound if used several times a month, perpetuating the migraine cycle.
“Raising Your Threshold” is about incorporating a daily preventative if you cannot get enough relief from the elimination diet and eliminating rebound migraines. “Reducing Your Triggers” focuses on the Heal Your Headache, or HYH diet, and how eliminating certain trigger foods can help to lower your overall threshold. By lowering your migraine threshold with the diet, you can experience unavoidable migraine triggers such as stress, bright lights, loud noises, and weather changes without them always triggering a migraine. This is the section I will focus most on because, as Dr. Buchholz states clearly, “If your goal is to control your headaches (or migraines) - and take as little medication as possible - the diet is the most valuable tool you have".
The Heal Your Headache Migraine Diet
The Heal Your Headache migraine diet is tough to follow in the beginning because you must “strictly avoid all potential dietary triggers”. I even cried in the first two weeks because I was so upset and frustrated. I believe once you focus on all the things you cannot have, which usually lasts for about a month, you begin to focus on what you can have all the great substitutions that are available. Plus it may take a few months to truly notice a difference, which adds to the initial frustration. I remember a month or two in thinking this diet was silly and I was going to try a little bit of yogurt. After all, I had eaten it almost every day for years before being diagnosed with vestibular migraine. What would it really do if I just had a dollop of tzatziki with my lamb? A few minutes after trying the yogurt, I felt like everything was moving at the dinner table. My vestibular migraine was back in full force and triggered almost immediately by the yogurt. Sure enough from then on, I stayed on the diet!
The Importance of High Tyramine and Histamine
Lets talk about the triggers. Some of these you hear as common triggers - caffeine, red wine, chocolate, but some are lesser known like lemons and nuts! This list was compiled based on years of research from Dr. Buchholz patients. Most contain some form of tyramine (aged or fermented foods) or histamine (citrus, nuts, aged cheese). According to WebMD “tyramine can cause nerve cells in your brain to release the chemical norepinephrine. Having higher levels of tyramine in your system -- along with an unusual level of brain chemicals -- can cause changes in the brain that lead to headaches.”
Histamines, according to MBG Health,“cause your blood vessels to swell, or dilate, so that your white blood cells can quickly find and attack the infection or problem. The histamine buildup is what gives you a headache and leaves you feeling flushed, itchy and miserable. This is part of the body’s natural immune response, but if you don’t break down histamine properly, you could develop what we call histamine intolerance.”
Triggers according to the Heal Your Headache Migraine Diet:
Caffeine - coffee, tea, sodas. Unfortunately decaf coffee and tea should be avoided as well since most contain chemical triggers and are not fully decaffeinated . The best substitute you can find are CO2 or Swiss Water Processed decaf coffees which are naturally processed and 99.9% caffeine free.
Chocolate - this includes organic dark, cacao nibs…anything you might think is “healthy chocolate”. White chocolate is allowed as long as it does not contain additives. It’s not actually chocolate!
Carob is considered "questionable" according to Dr Buccholz.
Monosodium Glutamate (MSG) - I know you think you don’t eat MSG. It’s not on any of your labels! What you may not know is that it’s actually considered a natural flavoring. It can be labeled as hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, carrageenan, yeast extract, soy extracts, and protein isolate. See the chart for all the names.
Processed Meats and Fish- Canned, aged, cured, fermented, smoked, tenderized, marinated meats and fish. Most contain nitrates or nitrites as preservatives. These include hot dogs, ham, jerky, sausage, pepperoni, most deli meats, smoked or pickled fish, bacon, and anchovies. Beef or chicken livers also contain a high amount of tyramine.
Aged Cheese and Dairy Products - “The more aged, the worse” according to Buchholz. This includes gouda, parmesan, cheddar, brie, manchego, swiss, blue…all the good stuff. However, there are some fresh cheeses you can still have as long as they don’t have additives. FRESH mozzarella (not aged or smoked), ricotta (beware of carrageenan here), cream cheese, cottage cheese, boursin, and good quality American cheese. Yogurt and buttermilk should also be eliminated. Organic milk and cream, hemp milk, rice milk, and oat milk are all OK. Watch for additives in these. Carrageenan is a definite no, but gellan gum is allowable if there is no cleaner alternative. Update - I've seen a lot of people using sour cream and creme fraiche. Don't do it! Creme fraiche is usually part buttermilk that's fermented with cream.
Nuts - All kinds must go, including nut butters. Peanuts, which are legumes but fit well in this area, are also to be eliminated. Good substitutes that are allowed are sunflower seeds and sunbutter, tahini (sesame seed butter), and pumpkin seeds. All seeds are allowed on the HYH diet.
Buchholz includes coconut under nuts, but coconut can technically be classified as a drupe fruit, nut, or seed! The other confusing part is coconut is allowed on another, more strict migraine diet, The Charleston Diet, from the Charleston Headache and Neuroscience Center. From what I have seen, it seems many on HYH can tolerate coconut. Because of this, and because it doesn’t seem to be a huge trigger for many, I will include it in some recipes. If you are just beginning the diet or if you find it is a trigger for you, you should definitely eliminate it.
Alcohol and Vinegars (except distilled white) - “Especially red wine, champagne, and dark or heavy liquors” says Buchholz. Vodka is best tolerated as well as clear distilled liquors and organic white wines, but these should be eliminated at the beginning of the diet until a steady place is found. This has to do mostly with the aging processes and fermentation, however some wines do contain added chemicals that appear to affect migraines even more than sulfites. Clear, distilled white vinegar is allowed, but other vinegars, like balsamic, are not.
Certain Fruits and Juices - Citrus fruit such as lemons, limes, grapefruit, and oranges etc. Bananas, pineapple, raspberries, red plums, papaya, passion fruit, figs, dates, and avocados should all be eliminated. Raisins and dried fruits with sulfites must be avoided. Once you are feeling better you can incorporate organic dried fruits that have no added sulfites (check labels).
Onions, Pea Pods, and Certain Beans - Broad italian, lima, fava, navy, and lentils should be eliminated due to high tyramine. Garlic, spring/green onions, shallots, and leeks are allowed and good substitutes for all onions. Sauerkraut and kimchi, since they are fermented, are off limits.
Fresh Yeast-Risen Baked Goods - This includes all baked breads less than one day old, especially sourdough due to the fermentation. Bagels, donuts, pizza dough, pretzels, muffins, etc. You can bake or buy all of these things and let them sit 24 hours for them to be safe to eat. Even if not a day old, look for additives like “malted barley flour” as that should be avoided because of glutamic acid. Pre-made naan is great for making pizzas, but watch for yogurt in it.
* There is no indication in Heal Your Headache that gluten is a definite trigger. If you would like to eliminate gluten because you think it may be a problem for you personally - go for it! I personally tried Gluten Free after my first few months of HYH to see if it would make an impact on my symptoms, but had a lot of success before I added it. Just be wary of additives. Sometimes I find gluten free foods actually contain more migraine trigger ingredients than fresh breads from your local baker.
Aspartame (Nutrasweet)- Saccharin (Sweet N Low) can sometimes trigger. Sucralose (splenda) and stevia (Truvia) should be ok, but would avoid if you can at first.
Soy products - Miso, tempeh, soy protein isolate, soy sauce. Soy milk and flour are less risky, but should be avoided in the beginning, and soy oil is safe.
Leftovers that have been in the fridge a couple of days - This one is based on the build up of tyramine that can occur in "safe" foods over time. I find that this is highly specific to the individual. I can usually tolerate foods that have been left in the fridge a max of 3-4 days, but I have also seen people who cannot even tolerate crockpot meals or broth that has been simmered for several hours. If you do have leftovers, it's a good idea to freeze them right away and then thaw as needed. My standard recommendation is to not let them go past 2-3 days during elimination.
Other potential triggers include tomatoes and mushrooms...or a number of other things that are completely individual - While mushrooms and tomatoes aren’t on the “no” list, they could be triggers for you based on them being a more common trigger for others. These two foods are high in natural glutamate.
If you haven’t eliminated them and are not feeling better after 3 months, consider adding them to the “no” foods from the HYH diet. I will cook with these in recipes, but I will also try to give you substitutes or allow you to eliminate them if possible. I’ve also seen people with seemingly random triggers such as cinnamon, spinach, strawberries, or shellfish. These could potentially indicate a higher intolerance to histamine, in which case you could further eliminate more foods high in histamine.
Foods You CAN Eat on the Heal Your Headache Diet
Before you start feeling depressed that you can't eat anything you love, please read this post about things you CAN eat. There's actually quite a bit! Most of the recipes on this website (unless specifically called out as a reintroduction recipe), and all the recipes in my cookbook The Dizzy Cook, fit this diet.
If the Heal Your Headache migraine elimination diet ever seems too extreme for you, or you have other restrictions like gluten and dairy free, I highly recommend looking into my Mediterranean Migraine Diet, which focuses on the right foods to include for migraine disorders rather than elimination.
The Migraine Threshold
While Buchholz is very clear that diet alone will not eliminate your migraine attacks, myself as well as many others have had great success with raising our overall thresholds for developing a migraine by following the diet closely. You should eliminate all the “no” foods for at least 4 months depending on how you are feeling.
Sometimes it can take longer than 4 months to see a large difference, so don't expect to see changes overnight. If you begin to feel better and notice your migraines are under control, you can begin to introduce some of your favorite “no” foods. I would personally begin with the things you are REALLY craving (I’m looking at you, avocados).
The idea is to test the potential trigger food for 4-5 days in a row to see if a migraine presents itself. This can be tricky because one day your threshold for a migraine could be much lower due to stress, weather, hormones, etc. and you could instantly get a migraine, whereas on good days where your threshold is higher, you could eat the trigger food and get by with it, not even realizing it’s a trigger.
Also some trigger foods can produce a migraine as much as 24-48 hours later, allowing you to blame incorrect foods for the migraine. This is why it’s a good idea to keep a journal of what you ate and any outside triggers that occurred that day and test potential trigger foods on several different days.
When to Stop a Migraine Elimination Diet
It's important to remember that a migraine diet like Heal Your Headache is meant to be temporary. It is not meant to go longer than 4-6 months on it without reintroducing foods, or slightly longer if you're seeing amazing results. If you're not seeing any results (slight changes still count!) after 4 months, it's my recommendation to revisit your treatment plan with your physician outside of a migraine diet. A migraine elimination diet does not work for everyone because not everyone will have food triggers. It needs to be combined with proper medications, supplements, and other treatments for maximum effectiveness.
By eliminating too many foods and not eating enough variety, gut health issues can present themselves over time. If you eat a varied diet while on HYH, this shouldn't be an issue. To do this, it's important to always include a protein, fiber, and healthy fat in a well-balanced meal. Include lots of fruits, vegetables, and healthy proteins from the allowed foods throughout the day.
If you begin to feel that everything is a food trigger, this can indicate gut imbalance and a dietitian is needed to help navigate this. I also recommend the help of a dietitian if you struggle with variety, food aversions, and additional intolerances.
Migraine Diet Information
How to Start A Migraine Elimination Diet
Foods ALLOWED on the Migraine Diet
Vestibular Migraine Prevention Diet
Pantry Staples for Heal Your Headache
How to Find Migraine Food Triggers
FREE 5 Day Meal Plan
Migraine Diet Recipes
I also highly recommend purchasing the Heal Your Headache book before you begin which really dives into the details.
Frances Honda says
Thanks for the link
What other pastas are okay? Semolina wheat flour?
Alicia says
Hi Frances, most pastas are ok to have. These 4 are my favorites.
Olo Foods Chickpea
Trader joe's Quinoa
Barilla Penne
Montebello Organic
Frances Honda says
Is malt extract the same as malted barley. I’m so confused!!
And is any store pasta okay?
Alicia says
I would just avoid all "malt". 🙂 Yes! Lots of store-bought pastas are ok. Check out this post for more ideas.
Frances says
Is it okay to eat muffins and bagels? I saw that pre packaged store bought bread is okay since it’s more than a day old?
Alicia says
Yes! You just have to check the ingredients to make sure they don't contain triggers like malted barley.
Manasi says
Hi, just found your website. Thank you for the detailed information on what foods to eat. When I got the list of what to avoid, I broke down because it’s so difficult to figure out what you can eat. Everywhere I turn there’s something in the banned list. My SIL has been diagnosed with Vestibular migraines and I cook for her daily. She is a vegetarian so is there any meal plan we could follow that might be practical. Most vestibular diets I see online have quite a bit of meat. I make breakfast, lunch, smoothie and dinner for her so it’s difficult to constantly get protein and variety in her diet.
Alicia says
Hi! I agree it's very difficult in the beginning, but it does get easier.
I have two suggestions - there are quite a few recipes here for vegetarian and vegans: https://thedizzycook.com/category/recipes/vegetarian-vegan/
You might find this post from one of my readers very helpful - she has successfully done HYH as a vegetarian for a long time now! She gives her tips in this post: https://thedizzycook.com/2018/11/06/is-a-migraine-diet-as-a-vegetarian-possible/
Drew says
I’m curious about cooking oils? Are all cooking oils safe or should certain ones be avoided (peanut, avocado, etc)?
Alicia says
Cooking oils are generally safe because they are so refined. I think you can use them in the beginning and just monitor if they happen to be a trigger for you.
Jill kirkaldy says
Thanks, I will try and track it down!
I started to clear my fridge, freezer and cupboards of rogue ingredients today,
and it’s a good feeling! It felt wasteful at first, but I have passed on fresh ingredients and binned others which were out of date anyway, so I am all ready to stock up with fresh food and try your recipes, bless you!!
Jill.
Alicia says
That's so wonderful - I'm excited for you! At first I could not believe how much I was eating that had names I didn't even realize were MSG. Keep us updated with how it goes.
Jill kirkaldy says
Ps. So far I have only been able to find clear ‘distilled malt vinegar’, and under ingredients says distilled barley malt vinegar, so I have a suspicion the ‘malt’ bit means it’s not safe. Can you clarify for me Alicia, and I will carry on hunting if it’s not safe? Many thanks!
Alicia says
Hey Jill - This is so tricky in the UK. They're a bit different - distilled white and distilled malt. Distilled white is best but I'm not sure if you can find it in the UK? This is the kind you would want. https://www.amazon.co.uk/Heinz-Natural-Distilled-WHITE-Vinegar/dp/B000RAB7F0?ref_=fsclp_pl_dp_4
Jill Kirkaldy says
Thanks Alicia. I have also ordered the book you recommend, so will put his advice into practice when it arrives and let you know how I get on! I am feeling very positive though to have found good dietary advice which I think is always the best way to go rather than drugs if at all possible.
I have taken glucosamine/chondroitin and MSM supplements for a long time and think they make an enormous difference to arthritic joint problems. I also take high strength omega 3, and have recently introduced CQ10 and magnesium 500mg as you recommend.
I agree it’s quite hard to get your head round the fact that although foods can be very nutritious, they’re not necessarily good for specific conditions. I think once you understand the reasons behind a diet, and start getting results, it all becomes clearer!
I understand vestibular migraine was an unknown condition, certainly in the UK, until about a decade ago, so I relied on a book called The Migraine Revolution, which 40 years ago had started to make connections to diet. That advised an exclusion diet too, reintroducing foods one at a time after a few months to see which had an adverse effect.
I am so happy to be giving this new dietary approach a try!
Jill.
Jill Kirkaldy says
Thank you so much Alicia, I live in England where skyr is readily available.
I am only just beginning to understand more about this condition after about forty years since my first horrendous migraine! But I hadn’t connected the migraine headaches that I used to suffer from with all the other symptoms. But I recently saw a Vestibular Consultant due to uneven deafness and tinnitus and he gave me a clear diagnosis.
I always knew about, and avoided, the more commonly known triggers, and I eat very ‘healthily’. But I have very quickly realised how much impact other nutritious foods are having, like avocado!! And yoghurt, which I eat every morning, and nuts, which I eat frequently. But the good news is that in just a few days I can see a big difference!
I also use raw, unpasteurised cider vinegar, mainly because it is known to help arthritic joints, but I am now thinking that the aching joints may well be linked to the vestibular migraine. What is your view on the cider vinegar?
Many, many thanks, Jill.
Alicia says
You're welcome! I'm so glad you finally received a diagnosis. That's amazing you've already been feeling better with the changes. I also had to wrap my head around those nutritious foods not necessarily being the best for my head! The crazy thing is yogurt and some nuts ended up being big triggers for me, but I was thankfully able to reintroduce avocado. 🙂
Raw cider vinegar is not allowed on HYH, but it is one of the first things you could reintroduce. I also have a bad knee and was taking collagen peptides to help with it - which are high in glutamic acid (which can act like msg for those who are sensitive). If it's really important to you and you notice a difference without them, I'd just stick with it for a short amount of time and then try to reintroduce to see if it bothers your head. Even just eliminating it for 3 months will help you see that more clearly. In the meantime, perhaps some Glucosamine Chondroitin/MSM supplements might be helpful to look into. 🙂
Jill kirkaldy says
Hi Alicia,
Your blog is really helpful!
Have you found Skyr yoghurt to be a trigger? It is really a cheese, rather than yoghurt, I understand. But as you’ve found cottage cheese to be okay, I was rather hoping Skyr is too.
Many thanks for all your help!
Alicia says
Hi Jill, You stumped me today! I actually had to research into skyr as I hadn't heard of that one yet. It looks like most brands are fermented with cultures, making it not safe. Even cottage cheese with live active cultures is not allowed, but that's why Daisy is recommended because it does not contain these cultures. It's not necessarily it being classified as cheese or yogurt, but has more to do with the fermentation. I hope that helps a little bit! Great question!
Laurel says
Hi, I don't see rye on your allowed grains list. Are there any issues with eating rye bread? Thanks.
Alicia says
Hi Laurel, no issues unless it contains other trigger ingredients like malted barley. 🙂
Karen says
Hello! I am so thrilled to find your website. I was diagnosed with vestibular migraine several months ago, after a year of doctors/therapies/drugs. The doctor wanted to try meds, so I tried a few. Awful. So, now I'm trying PT, focused on trigger point muscle release rather than balance therapy. The balance therapy triggered migraines. Anyway, now I'm working on my diet. It's hard, but I'm highly motivated to feel better. A few questions: What fruits are ok? (grapes? melon? pomegranate?) Is an "instapot" better than a slow cooker? And, how about eggs? Thank you for reaching out to all of us!
Alicia says
Hi Karen, So glad you found me!! I hope the diet will be the answer for you. Sometimes it's just trialing things to see what helps and what doesn't that works out for us in the end.
You might find this list helpful. Often my readers print it and take it with them to the grocery store - https://thedizzycook.com/2018/05/09/foods-allowed-on-hyh/. All those things you mentioned are allowed.
Instant pot is not necessarily better than a slow cooker. It can cut down on tyramine build up and some people are extremely sensitive to that, but I think that's getting extra picky with the diet when you first start. It's more about the ease of cooking things when you don't feel well.
Eggs are allowed when you first begin the diet! Some find it to be a trigger later on and end up cutting them, but I wouldn't worry about it unless you're noticing a connection with the migraine episodes. I hope all this helps you and just please reach out if you have any more questions! I'm also at alicia@thedizzycook.com 🙂
Terry says
Thanks, Alicia! So appreciate your perspective...always positive and helpful. I'm a pretty disciplined person and going gluten and dairy free tested my stick-to-it-tiveness! HYH was just another level of disciple, motivated by the hope of more days being migraine free. Nothing like pain to give you a kick in the keister to do the hard stuff. Thanks again and I'll stay tuned for more of your wonderful recipes, information and positivity.
Alicia says
I so appreciate your positivity, Terry, and I know that it is crucial to migraine management. Although not everyone is so lucky, it does seem like those with the best results are the ones who are totally willing to jump into all of this 100% and not give up. I think I would have given up my left arm to not have VM every day, so this seemed easy in comparison. Keep me updated! 🙂
Terry says
Hi Alicia! I've been following your posts and just completed four months on the HYH diet. On Halloween I reintroduced onions--so far so good. Can't thank you enough for all your great information. I don't have VM, but do have chronic migraines. I learned about you from the Migraine Strong Facebook page. I started taking a beta blocker (propranolol) and started the diet around the same time, so I'm not sure which (or both) is helping. I've gone from spending 1/2 every month with migraines to just 3-4 days per month! I'd like to try adding back tomatoes next, but often used canned tomatoes for recipes. Any tips on this? Is this a no no? Do I need to avoid all foods with "natural flavors"? Are there some foods that always make migraines worse, and others that are individual to the person? I'm thinking of chocolate here and so missing it! I'm gluten and dairy free so that really restricts me. Thanks so much for any of your thoughts on these.
Alicia says
Hey Terry, So glad you've been having major success! I love MS! I'm sure both the diet and the medication are working together to help you. Canned tomatoes are totally fine. I try to look for ones that only have that as an ingredient. Sometimes they like to add a few other things in there. Citric acid should be ok, if that's all you can find. I think all foods are individual. For me yogurt and walnuts are my worst triggers, but for you they could be totally fine. I think the most reported ones are red wine, chocolate, and aged meats and cheeses...but I'm able to eat most of those in small amounts now. I just started reintroducing the items I missed the most first - white wine, lemon, avocado, etc. There's really no right or wrong way to do it - just don't do it all at once! Since you're dairy free, it might be good to start with reintroducing nuts, since that seems to be the main substitute for cheese and milk. You may have more luck with some nuts over others - I can do cashews and peanuts, but almonds and walnuts are no good...food triggers can be strange like that.
The ladies at Migraine Strong say "Natural flavors" in savory foods are the ones to be careful of since those are likely MSG. One thing I kept with from the diet is just to avoid that word (and other additives) as much as possible, without it taking over my life. For the most part, I can always find better alternative brands that use more minimal ingredients without the hidden MSG names.
Major props to you for making it through while daily and gluten free. That is TOUGH! I tried gf but I'm not sure I could give up my butter and cheese...and white chocolate! I wish you continued healing.
Jason says
Thank you for these posts! I've just a couple of weeks ago started trying to follow the diet, and I almost am kind of glad to hear that I'm not the only one who was horrified on the "first" grocery store trip! I'm getting better at finding options (still basic food because I'm the furthest from a talented cook that there is - for now!) and even stepped it up and went to Whole Foods...
...although their cheese section looks even more tempting than the regular store...lol (crying laugh!) Any recommendation for safe cheese to put on pasta? I'm having parmesan withdrawals over here (even though I'm almost positive that's a major trigger for me - instead of trying the diet first I went the other way and tried the super-aged 20month parmesan a couple times and did indeed feel even worse a day after!) Maybe thin sliced fresh mozzarella on top and let it melt in a bit? Or a light sprinkling of romano since it's not AS aged as parmesan?
Alicia says
Hahaha, I will say HYH made me a better cook over time. 🙂 I'm a total cheese fan too and that was the hardest part for me. It really depends on what kind of pasta you're having. If it's an Italian type, I'd definitely use fresh mozzarella melted on top. For a lot of fall pastas with pumpkin or squash, fresh goat cheese is REALLY good. It was kind of my go to cheese in the first few months. What's crazy is if you probably felt bad without trying the diet first, you would probably feel REALLY bad on the diet. I used to eat yogurt daily when I had 24/7 symptoms but when I started the diet and my symptoms cleared up a little bit, I tried it again and it was VERY noticeable it was a terrible trigger for me.
My general rule when I was starting was to stick with cheeses that were aged less than 1-2 months in the beginning - so goat cheese, fresh mozzarella, farmers cheese, boursin, good quality american cheese (like Boars Head or Andrew and Everett). My first cheeses to add were halloumi, baby gouda, and brie. I'd at least stay under 3 months at the very most. You may have to put romano on the shelf for a few months until you're ready to test foods and feel a little better. It's still on the higher end at 8-10 months. The migraine strong ladies like to use this chart, which I found pretty helpful. https://oukosher.org/blog/consumer-kosher/aged-cheese-list/
Good luck, Jason! Happy to help anytime you need it!