10 Foods to Eat and 10 to Avoid for Migraine Prevention

10 Foods to Eat and 10 to Avoid for Migraine Prevention: Diet plays a crucial role in migraine management. Certain foods contain compounds that can trigger headaches, while others provide nourishment without increasing migraine risk. Dr. David Buchholz’s Heal Your Headache book outlines a migraine elimination diet designed to help identify and reduce dietary triggers. This guide breaks down the 10 food groups that are safe to eat and the 10 groups that should be avoided.

10 Foods to Eat on the Heal Your Headache Diet

1. Fresh Meats and Poultry

Choose fresh, unprocessed meats such as chicken, turkey, and lean beef. Processed meats like deli slices, bacon, and sausages contain nitrates and preservatives that can trigger migraines.

2. Fresh Fruits (Except Citrus and Certain Berries)

Safe fruit choices include apples, pears, melons, and grapes. Avoid citrus fruits like oranges, lemons, and limes, as they contain tyramine, a common migraine trigger.

3. Fresh Vegetables (Except Certain Nightshades)

Most vegetables are safe to consume, including carrots, zucchini, cucumbers, and leafy greens. However, some nightshades, such as tomatoes, onions, and potatoes, can contribute to headaches in sensitive individuals.

4. Plain Rice and Pasta

White rice and plain pasta are excellent migraine-safe carbohydrate sources. They provide sustained energy without triggering headaches, unlike processed grains that may contain additives.

5. Oats and Whole Grains

Oats, brown rice, and other whole grains support overall health without adding artificial ingredients or preservatives that could cause migraines. They also provide steady blood sugar levels, which helps prevent migraine attacks.

6. Eggs

Eggs are a great source of protein and healthy fats. Unlike aged dairy products, eggs do not contain migraine-triggering compounds such as tyramine.

7. Dairy Alternatives (Like Rice or Oat Milk)

For those sensitive to traditional dairy products, rice milk, oat milk, and other plant-based alternatives are excellent choices. They provide a creamy texture without the migraine risks associated with aged cheeses and dairy.

8. Fresh Herbs (Basil, Parsley, Oregano)

Instead of using artificial seasonings or MSG-containing spice blends, opt for fresh herbs to enhance the flavor of meals naturally and safely.

9. Olive Oil and Butter

Healthy fats like olive oil and butter are free from additives and inflammatory compounds found in processed vegetable oils. They provide essential nutrients while keeping meals migraine-friendly.

10. Plain Water and Herbal Teas

Staying hydrated is essential for migraine prevention. Herbal teas such as chamomile or peppermint offer soothing effects without the caffeine that can contribute to headaches.

10 Foods to Avoid on the Heal Your Headache Diet

1. Aged Cheeses

Cheeses like cheddar, parmesan, and blue cheese contain tyramine, which is known to trigger migraines. Opt for dairy alternatives if cheese worsens symptoms.

2. Caffeine (In Excess)

While some people tolerate small amounts, caffeine dependency and withdrawal can lead to migraines. Limit coffee, black tea, and energy drinks to reduce fluctuations in caffeine intake.

3. Alcohol (Especially Red Wine and Beer)

Alcoholic beverages contain histamines and tyramine, both of which can provoke migraines. Red wine and beer are especially problematic due to their fermentation process.

4. Processed Meats (Deli Meat, Bacon, Hot Dogs)

These products contain nitrates and other preservatives that cause blood vessel dilation, a common migraine trigger. Choose fresh meats instead.

5. Citrus Fruits (Oranges, Lemons, Limes, Grapefruit)

Citrus fruits contain high levels of tyramine and acidity, both of which can lead to migraine flare-ups.

6. MSG (Monosodium Glutamate)

MSG is a common additive in processed foods, fast food, and snacks. It overstimulates the nervous system and can cause severe headaches.

7. Artificial Sweeteners (Aspartame and Sucralose)

Aspartame and sucralose, found in diet sodas and sugar-free products, have been linked to increased migraine frequency in sensitive individuals.

8. Nuts and Nut Butters

Many nuts, including peanuts, almonds, and cashews, contain high levels of tyramine and histamines, making them common migraine triggers.

9. Fermented or Pickled Foods (Sauerkraut, Kimchi, Soy Sauce)

These foods contain tyramine, which can contribute to migraine onset. Avoid fermented and pickled products when following an elimination diet.

10. Chocolate

Chocolate contains both caffeine and tyramine, making it a common migraine culprit. It is best to eliminate it entirely when identifying dietary triggers.

How to Use This List for Migraine Management

To follow the Heal Your Headache diet, start by eliminating all trigger foods for at least four weeks. This allows the body to reset and reduces the risk of diet-related migraines. After the elimination period, you can slowly reintroduce foods one at a time to identify which ones personally affect you.

Keeping a food journal can be helpful in tracking symptoms and noticing patterns. Each person’s triggers may vary, so understanding your unique sensitivities will allow for a more customized approach to migraine management.

Final Thoughts

Food choices can make a significant impact on migraine frequency and severity. By focusing on whole, minimally processed foods and eliminating common triggers, many migraine sufferers experience significant relief. If you struggle with chronic migraines, consider trying the Heal Your Headache diet and adjusting it based on your personal triggers.

For more migraine-friendly tips, visit Foggy Brain Migraine and explore resources designed to help you take control of your health.