Migraine Diet: Foods to Eat & Foods to Avoid

by John Staughton (BASc, BFA) last updated -

Going on the migraine diet is a wise choice if you regularly suffer from these debilitating headaches.

What is the Migraine Diet?

The migraine diet is a type of elimination diet that can help to identify some of your trigger foods that bring on painful migraines. Our health is closely connected to our diet, and the same holds true for the regularity of migraines. Some foods can trigger migraines, while others can help to alleviate or prevent them. Knowing the difference between the two can lead to major relief from this challenging condition.

As is true of any elimination diet, this diet plan seeks to eliminate common trigger foods and then slowly reintroduce them over time to determine whether they increase your likelihood of a migraine. As you slowly reintroduce potential trigger foods every 2-4 days, pay attention to whether you detect any common migraine symptoms.

If you do detect any of these symptoms, eliminate that dietary item and continue with elimination/reintroduction of other potential foods. Remember, there could be more than one trigger food in your diet that you need to avoid.

Pills and bottles with a glass of water placed on a table while a man looks at them in his hand

Migraine does not have a cure, but it can be controlled and treated through a healthy diet and certain over-the-counter medicines. Photo Credit: Shutterstock

Migraine Diet Plan

There are a number of foods that you should eat that are known to reduce inflammation and lower your risk of developing a migraine.

Foods to Eat

  • Vegetables
  • Dairy
  • Nuts and seeds
  • Grains
  • Additives
  • Ginger
  • Eggs
  • Sauces
  • Herbs
  • Spices
  • Seasonings
  • Brown rice
  • Condiments
  • Legumes
  • Fruits
  • Baked goods
  • Healthy fats
  • Oils
  • Fish
  • Cereals
  • Water

Foods to Avoid

Primarily stick to the safe list for the first 2-3 weeks, and then begin reintroducing foods from the avoid list over time.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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