Migraine Elimination Diet: Foods to Eat, Foods to Avoid

The easiest way to follow this diet is to keep meals very simple. You’ll trade a few months of dietary boredom for lots of information about your own migraine triggers. Three important things to note: 1) The list is not only foods to avoid! It lists both foods to eat and foods to avoid. 2) This list is not intended as a permanent dietary change. It’s to help you figure out what your triggers may be, which you do by stripping down your diet first, then adding foods back in to test them. 3) Food chemicals are listed in parentheses. You can choose to eliminate any number of food chemicals. Histamine and tyramine should be eliminated together (that’s what I recommend starting with). 


Click here to download a printable pdf of the table below

Vegetables

Try these

Acorn Squash
Artichoke
Arugula
Asparagus
Bamboo Shoots
Bell Peppers
Bok Choi
Broccoli
Brussels Sprouts
Butternut Squash
Cabbage
Canary Melon
Cantaloupe
Carrots
Cauliflower
Celery
Collard greens
Corn
Cucumber
Endive
Escarole
Fennel
Garlic
Honeydew
Kabocha Squash
Kale
Kelp
Leeks
Lettuces
Mustard Greens
Parsnips
Radishes
Rutabaga
Spaghetti Squash
Swiss chard
Taro root
Water Chestnuts
Watercress
Watermelon
Zucchini

Avoid these

Avocado (tyramine)
Beets, red (nitrates)
Eggplant (histamine, tyramine, nitrites)
Fava or broad beans (tyramine)
Green peas (tyramine)
Olives (histamine, tyramine)
Onion (unsure, listed on traditional migraine diets)
Potato (tyramine)
Pumpkin (histamine)
Snow peas (tyramine)
Spinach (histamine, nitrites)
Sweet potato (tyramine)
Tomato and all tomato products (histamine, tyramine, sulfites, nitrites)

Many additional vegetables contain nitrates/nitrites, but excluding them is not necessary to start. See note 1 at the end of this article for details.

Fruits

Try these

Apples
Coconut
Figs
Guava
Kiwi
Longans
Lychees
Mango
Passion Fruit
Pears
Persimmons
Pomegranate
Rhubarb
Star fruit

Avoid these

Apricot (histamine)
Bananas (tyramine)
Cherry (histamine)
Citrus—oranges, limes, lemons, grapefruit (histamine)
Cranberry (histamine)
Currant (histamine)
Date (histamine)
Grapes (sulfites)
Loganberry (histamine)
Mulberry (histamine)
Nectarine (histamine)
Papaya (histamine)
Peaches (histamine)
Pineapple (histamine)
Plums (histamine, tyramine)
Prunes (histamine, tyramine)
Raisins (histamine)
Raisins (histamine, sulfites)
Raspberries (histamine, tyramine)
Strawberries (histamine)
Any overripe fruit (tyramine)
Any dried fruit that doesn’t say sulfite-free (sulfites)

Meat, Fish, and Eggs

Try these

Beef (not aged)
Pork
Chicken
Turkey (white meat may be better than dark)
Lamb
Goat
Eggs, only with fully cooked egg white
All meat should be cooked or frozen within a day of purchasing, cooked leftovers can be frozen.
Only use ground meat if you grind it yourself or have a butcher do it right before you buy it.
Slow-cooking methods, like in a Crockpot or oven-roasted should be avoided.
If grilling, try to minimize char marks.
Fish that is gutted and cooked within 30 minutes of being caught is fine, but not many of us have access to that!
Frozen fish may be OK; it depends on how long it sat before it was gutted and frozen.

Avoid these

Cured, smoked, aged, processed, canned, or tenderized meats—like bacon, hot dogs, prosciutto, pepperoni, lunch meat, etc. (histamine, tyramine, nitrates)
Pre-ground meat (if you grind it yourself or have a butcher grind it right before you buy it, ground meat shouldbe OK) (histamine)
Old or leftover meat—meat should be cooked or frozen within a day of purchasing, cooked leftovers should be frozen immediately (histamine, tyramine)
Liver from any animal (histamine, tyramine)
Any game meat (histamine, tyramine)
All fish and shellfish (histamine)
Raw egg white (histamine)

Dairy

Try these

Plain milk (cow, goat, or sheep)
Cream
Butter
Some preparations of ricotta, cream cheese, marscapone, farmer’s cheese, paneer, or quark—as long as they have no microbial enzymes, gums, thickeners, or other restricted ingredients.
Ice cream with no restricted ingredients

Avoid these

Any fermented dairy products, like cheese, sour cream, processed cheese, buttermilk, yogurt, kefir (histamine, MSG, tyramine)

Histamine and tyramine form in dairy products as they age. See note 2 below for details. Some people report that avoiding all dairy has reduced their migraine frequency. See note 3 below.

Legumes

Try these

Chickpeas
Black Beans
Navy Beans
Pinto Beans
Lentils (not red)
Black-eyed peas
Split peas
Peanuts
Pure peanut butter

Avoid these

Soybeans and all soy products (histamine, sulfites)
Red beans (histamine)
Fava or broad beans (tyramine)

Traditional migraine diets say to avoid all legumes, but my dietician told me they were OK. If you decide to avoid all legumes, don’t forget that peanut butter is a legume.

Nuts and Seeds

Avoid all nuts and seeds. (Walnuts and pecans definitely contain tyramine. The tyramine content of the others is debated, but traditional migraine diets recommend avoiding them. Coconut (a nut) and quinoa and amaranth (seeds) are borderline foods—some are fine with them, others are not.)

Grains, Cereals, Bread, and Baked Goods

Try these

Any pure, unbleached flour or grain, including wheat, buckwheat, millet, teff, amaranth, rye, kasha, kamut, wheatberries, sorghum, tapioca, spelt, bulgur, barley
Rice, wild rice
Corn, popcorn
Oatmeal, oats (unflavored)
Pasta from approved ingredients (basic semolina pasta is fine as long as it doesn’t have additives)
Breakfast cereals with allowed ingredients, including all plain grains, oatmeal, corn flakes, shredded wheat, puffed rice, puffed wheat, puffed kamut, cream of rice, cream of wheat
Baked goods leavened with baking soda, like biscuits, quick breads, muffins, scones, soda bread, scones
Crackers with allowed ingredients (Triscuit-type crackers, water crackers, and some saltines are usually a good bet)
Small servings of a yeast-risen bread products are OK for some people in moderation; should not be freshly baked

Avoid these

Bleached flour (histamine)
Modified flour (sulfites)
Modified gluten (sulfites)
Barley malt (sulfites)
Any containing restricted ingredients

Some people report avoiding gluten has reduced their migraine frequency. See note 4 below.

Fats, Oils, and Sauces

Try these

Canola
Corn
Safflower
Sunflower
Olive (olives are out, but many people do fine with small amounts of olive oil)
Homemade condiments and relishes using allowed ingredients

Avoid these

Vinegar
Any fats or oils that contain color and/or preservatives (histamine)
Soybean oil
Margarine
Prepared salad dressings with restricted ingredients (which are most of them)
Prepared gravies
Prepared condiments and relishes, including ketchup, mustard and sauerkraut (histamine, sulfites, MSG)
Soy sauce (histamine, tyramine, MSG)
Teryiaki sauce (tyramine)
Most commercial salad dressing (histamine)
Fish sauce (tyramine, MSG)

Herbs, Spices, and Seasonings

Try these

Basil
Bay leaf
Black pepper
Caraway
Cardamom
Celery seeds
Chives
Coriander
Cumin
Dill
Ginger
Mint
Oregano
Parsley
Poppy seed
Rosemary
Sage
Savory
Thyme
Turmeric

Avoid these

Anise (histamine)
Cinnamon (histamine)
Cloves (histamine)
Curry powder (histamine)
Hot paprika (histamine)
Nutmeg (histamine)
Prepared foods labeled “with spices” (histamine, MSG)

Sweets

Try these

Honey
Sugar
Stevia (with no additives, the only one I’ve found is Whole Foods brand)
Molasses
Maple syrup (real)
Molasses
Corn syrup
Pure jams, jellies, marmalades, conserves made with allowed ingredients
Homemade sweets and baked goods with allowed ingredients

Avoid these

All chocolate and cocoa (histamine)
Flavored gelatin (histamine)
Artificial sweeteners (histamine)
Flavored syrups (histamine)
Prepared desert fillings (histamine)
Prepared icings, frostings (histamine)
Spreads with restricted ingredients (histamine)
Cake decorations (histamine)
Commercial candies (histamine)

Drinks

Try these

Water
Mineral water
Juice from allowed fruits, vegetables
Homemade ginger ale
Coffee (limit to one cup a day if caffeinated; if decaf, make sure it is decaffeinated using a water process rather than chemicals—chemical decaffeination is the norm, The Coffee Bean is the only large chain I know of that uses a water process for decaffeination)
Herbal tea made from allowed herbs and spices (ginger and peppermint are the most common, holy basil is another option, chamomile should be fine)
Plain vodka, gin or white rum are the least problematic alcoholic beverages, but any alcohol can be a trigger; it’s best to avoid all alcohol for your elimination diet to be most informative

Avoid these

Flavored milks (histamine, MSG)
Fruit juices and cocktails made with restricted ingredients (histamine)
Carbonated beverages other than mineral water (histamine)
Soda (caffeine, sulfites, histamine)
Tea—black, green, or white, even decaffeinated (histamine, caffeine)
Coffee (caffeine)—decaf OK only if decaffeinated without chemicals, which could include histamine and MSG
All drinks with “flavor” or “spices” (histamine, MSG)
Fermented beverages (histamine, tyramine)
All alcoholic beverages (histamine, tyramine, sulfites)
Vermouth (tyramine)

Miscellaneous

Try these

Baking powder
Baking soda
Cream of tartar
Plain gelatin
Homemade relishes and sauces with allowed ingredients

Avoid these

Mincemeat (histamine)
Miso (histamine, tyramine)
Pickles (histamine, tyramine, sulfites, nitrites, MSG)
Anything fermented (histamine, tyramine)
Coleslaw (nitrates, sulfites)
Sauerkraut (histamine, tyramine)

Additives

Avoid these

Artificial colors (histamine, MSG)
Artificial flavors (histamine, MSG)
Preservatives (histamine, MSG)
Benzoyl peroxide (used to bleach wheat) (histamine)
Calcium sulfite (sulfite)
Calcium hydrogen sulfite (sulfite)
Hydrolyzed lecithin (histamine)
BHA (histamine)
BHT (histamine)
Guar gum (MSG)
Microbial cultures (histamine)
Microbial enzymes (histamine)
Potassium meatbisulfite (sulfite)
Potassium sulfite (sulfite)
Potassium hydrogen sulfite (sulfite)
Sulfite ammonia caramel (sulfite)
Sulfur dioxide (sulfite)
Sodium bisulfite (sulfite)
Sodium hydrogen sulfite (sulfite)
Sodium meatbisulfite (sulfite)
Sodium sulfite (sulfite)
Yeast, yeast extract, brewer’s yeast, nutritional yeast (tyramine, MSG)
MSG: MSG hides under more than 40 different names! Truth in labeling has a list of them.

Avoid prepared foods with any of these ingredients (you may find it easiest to avoid prepared foods altogether).


NOTES:

  1. There is debate about whether excluding vegetables that are high in nitrates or nitrites from one’s diet is necessary, partly because the nitrate/nitrite content can vary widely depending on varietal and growing and soil conditions. Even reliable sources have dramatic differences in their lists of foods high in nitrates/nitrites, resulting in an overwhelming list. I have included the vegetables with the highest levels in the list above. Other possible high nitrate/nitrite vegetables include: arugula, bok choi, chervil, celery, celeriac (celery root), cress, cucumber, endive, fennel, green beans, kohlrabi, leeks, lettuce, lima beans, melon, parsley. To keep a nutritionally balanced diet, I do not recommend attempting to restrict these vegetables in your first elimination diet. If you decide to restrict them in the future, please work with a dietician to make sure you do not become malnourished.
  2. Like with meat, histamine and tyramine can form in dairy the longer it sits. I buy milk and dairy that’s as fresh as possible and try to use it within a few days of opening it.
  3. Dairy doesn’t appear on the traditional migraine diet lists, nor does it contain any of the food chemicals to avoid, but some people still finding reducing dairy has been effective in reducing their migraine frequency. Since the list is restrictive enough, I recommend trying the diet with dairy first. Another option would be to eliminate dairy and gluten first before instituting the rest of the diet.
  4. Avoiding gluten is trendy right now, and many people report that their migraines have lessened by going off gluten. As with dairy, I recommend either trying the diet with gluten products first or cutting out gluten and dairy before doing trying the rest of the diet. Here’s more information on gluten and migraine, including links to comprehensive lists of foods that contain gluten.


Click here to download a printable pdf of the table above

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Migraine.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.
View References
  1. Buchholz, D. (2002). Heal your headache: The 1-2-3 program for taking charge of your pain. New York: Workman Pub.
  2. Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Food sources of nitrates and nitrites: the physiologic context for potential health benefits. The American journal of clinical nutrition90(1), 1-10.
  3. Joneja, J. V. (2003). Dealing with Food Allergies: A Practical Guide to Detecting Culprit Foods and Eating a Healthy, Enjoyable Diet. Bull Publishing Company.
  4. Cleveland Clinic: Sulfite Sensitivity. Retrieved Feb. 3, 2015 from http://my.clevelandclinic.org/health/diseases_conditions/hic_Allergy_Overview/hic_Sulfite_Sensitivity.
  5. Low Tyramine Diet for Migraine. Chicago, IL: National Headache Foundation. Retrieved Feb. 3, 2015 from: http://www.headaches.org/education/Headache_Topic_Sheets/Low_Tyramine_Diet_for_Migraine
  6. Sulfites: One of the 10 Priority Food Allergens [Brochure]. (2012) Ottawa, Ontario: Health Canada. Retrieved Feb. 3, 2015 from: http://www.hc-sc.gc.ca/fn-an/pubs/securit/2012-allergen_sulphites-sulfites/index-eng.php

Comments

View Comments (14)
  • mapgirl87
    10 months ago

    Thank you so much for sharing your well-researched insight on diet. This is the best list I have found anywhere. I have been referring to this list in conjunction with Whole30 and Buchholz’s book since January and have had a HUGE improvement in migraine frequency and intensity. I find it hard to remember which foods are OK and catch myself checking this list at meal times and while shopping.
    One thing I would like to add for those who are just starting out on their elimination diet (I understand everyone’s migraine journey is different, and that this list is what you have found to work as a baseline elimination process). I have found for myself that caffeine is a MAJOR trigger for my migraines, and that, although it helps headaches short-term, it causes subsequent attacks to gain intensity. Again, this is just my personal insight and may not be relevant to some readers, but I highly recommend a total caffeine fast of at least a month to see how it affects your headaches. The first week of withdrawal was brutal but totally worth the energy and clear-headedness afterwards.

  • Ronan
    10 months ago

    I find it interesting that caffiene is an item on so many trigger lists. Caffiene actually helps me. As long as I drink 1 cup in the morning and wait a couple hours before I have another cup of java. And what helps an attack is a small cup of espresso. I avoid the migrain painrelievers like the plaque. They contain caffiene, so it sent my heart racing when I took one a few years ago.

    We all are so different. What works for one won’t work for another. We are interesting folk.

  • GardensatNight
    1 year ago

    Does anyone know about blueberries? They aren’t listed. Trying to figure out a pie for Thanksgiving. Mom is already bringing apple, so that’s out. All dairy triggers me, so probably has to be some sort of safe fruit pie. I seem to get sick with even small amounts of things like strawberries, cherries, etc.

  • GardensatNight
    1 year ago

    Amanda, I would bring sunbutter sandwiches with applebutter spread on homemade bread. But honestly, I kind of gave up on sandwiches.

  • Amanda1979
    2 years ago

    Everyone seems to be doing great on this… I can’t even figure out what to bring for lunch at work! So far I’m bringing some carrots and fruit- any sandwich ideas? I previously always brought a can of soup 🙁 I’m hungry and stressing myself out trying to figure out what to eat- stress is one of my triggers- seems counterproductive.

  • POCKETFA
    3 years ago

    OMG thank you all very much for this. I’ll try and happily report. Greetings from Mexico. I follow all your comments.

  • Jojiieme
    3 years ago

    Very helpful lists for easily explaining to others what I’m trying to deal with, especially when shopping.
    But also confusing, I suspect, for many who may not realise that they’re also reacting to the salicylate content in foods that you’ve listed in the Eat column (but I’ve been told to avoid for 30years).
    As I’ve mentioned elsewhere, many of my categories shifted around 20 years ago, and again about 5 years ago but I didn’t know. Onions aren’t safe for me, but inner leeks are. Parsley as a garnish only, occasionally, is. Same with chives. Garlic is too much. Peeled pears are safest fruit; peeled delicious apples are almost asking for trouble and a banana is exotic. Forget lemon juice! You suggest trying other kinds of lettuce; I can’t because the sal content varies too much. A stalk of celery is a day’s allowance.
    White meat fresh fish, nothing canned, nothing beyond day of catch. Meat should be the same rules but is hard to find. If not eaten on day of purchase, freeze, and thaw in hot water to limit the production of tyramine.
    No dairy. None, at all, because of the caseinate.
    Quinoa rather than rice, because rice grows ages faster when cooked.
    No nuts. (Epipen)
    So: what’s in my work lunchbox? If I have to eat fresh and can’t buy fresh enough, but can’t cook on the spot, I’m not sure what to do. ~ ~

  • Jojiieme
    3 years ago

    Sorry: for some reason, autocorrect drops or garbles words as they’re submitted. The rice sentence should read ‘Rice ages faster when cooked’.

  • lhwhite903
    3 years ago

    Okay, first of all, going gluten free isn’t just a trend. NCGS is a real condition for some people that actually exists. Don’t know?
    https://www.glutenfreesociety.org/does-non-celiac-gluten-sensitivity-exist/?inf_contact_key=714c9237bdf73e080cd47899b4150a9ec0b5f334b9e6a52090c6ed13e61e912c

    There, that’s a place to start. Yes, some people are like “I’d like the gluten free entree, please, and could I have some more breadsticks?”, however it’s also possibly serious. Sometimes it’s even Celiac Disease that hasn’t progressed enough for a United States doctor to take it seriously even with evidence staring at him in the face.

    I really feel for those who suffer from it because I thought for a while that I had it too, before I realized that other things were also hurting me and that there was a different connection.

    Second of all, thank you for telling me why my decaf coffee was making my head hurt! 🙂 I was really confused about all that.

    Thirdly, you have molasses down there twice.

  • 6d27w9
    3 years ago

    I’ve been on an elimination diet since January 2015 in an attempt to clearly identify my food triggers. It has been difficult, but worthwhile. Two foods that you have listed as Try — gluten and pork — I cannot tolerate. On the Avoid side, among those I have challenged so far, I have no problems with potatoes, spinach, strawberries, peaches and fresh fish. I appreciate that you indicated which are histamine/tyramine, etc. It helps me better categories my intolerances.

  • Reama
    4 years ago

    Very interesting. Thanks, very much, for the post, including the pdf format for printing.

    I think I remember that you said somewhere earlier that your experience with this has been positive. Are you able to eat the allowed kinds of beans? It can be hard for me to tell at times, but I think pintos, navy, and black trigger migraine in me. Maybe the long cooking time makes more tyramine? What do you think? And if you can eat beans, do you find a difference between canned and those you cook yourself from dried?

    Thanks again,
    Reama

  • Sharon C.
    4 years ago

    I cut out cow’s milk. I see to be doing better. I wondering about yogurt. I love cheese and don’t notice a problem.

  • Violet
    4 years ago

    Interesting. One question though, maybe you know more: I have found onions on Dr.Buchholz eliminiation diet to be a possible trigger and it definitely is a trigger for me. But I never really found out what (or which biogenic amine) makes onions a trigger. In your list onions are on the “try” side. Do have have further information, about the “try” and “avoid” aspects of onions? Oh, and another remark. I found that tannins can be problematic, not only in red wine. Apple juice, even organic, most likely has tannins (not labeled), because it gives color and it is used to soften the apples before processing it to juice. Makes it easier. I really appreciate your discussion about histamins in the migraine trigger equation. It is probably the whole biogenic amine group that needs to be observed.

  • Kerrie Smyres moderator author
    4 years ago

    Thanks for the feedback, Violet. I added onions to the list. Going with food chemicals, they shouldn’t be problematic, but I know many people report them as a trigger.

    I agree that biogenic amines are probably the most problematic. I included nitrates/nitrites and sulfites/sulfates because they’re included in traditional migraine diets, but my hunch is they aren’t generally the issue. Most nitrates/nitrites people are told to avoid are also high in histamine and tyramine. Most of the time, when people say sulfites (and tannins), red wine comes up. Any alcohol can cause histamine-related problems.

    I didn’t include tannins because there’s no research to support it, just anecdotal evidence, and it would make the already long list even longer. Again, I think the focus on tannins may be covering an biogenic amine issue.

    Best of luck with your diet sleuthing.

    Take care,
    Kerrie

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