Best Natural ways to Deal with Migraine.Ideal Diet to Prevent Migraine Attacks

A Dietary Approach

Aor many years it has been thought that diet has a close and intricate relationship with the onset of migraines. In a 2005 food intolerance study, researchers found that 30 to 40 percent of migraineurs who eliminated certain foods from their diet reported an improvement in their condition. Furthermore, more than 60 percent claimed that their migraine symptoms returned when they reincorporated those foods back into their diet (Rees et al., 2005). 

Although a significant amount of anecdotal evidence supports the connection between diet and migraines, the scientific research confirming the link is still in its early stages. In addition, the lack of scientific understanding as to how migraines actually occur makes it difficult to pinpoint exactly why several foods such as processed meats, dairy, refined and artificial sugars, caffeine, and alcohol seem to trigger negative reactions among migraineurs. 

It is important to remember that theories in this area are still evolving, and it is difficult to recommend a single diet that will work for everyone. That said, there are clear benefits involved in eliminating certain triggers, but it will require patience and persistence on behalf of the individual wishing to use diet as a means of treatment. 

Many people overlook the important role diet plays in their health, instead focusing on traditional medicine and, occasionally, alternative health treatments. However, it makes sense that what you place inside your body will be reflected on the outside. If you eat junk food day in and day out, you should not be surprised to feel lethargic and unfit. On the other hand, if you eat more natural and nutritious foods, you will likely feel more energetic and healthier overall.

The Ideal Diet

The ideal diet to prevent migraines is wholesome, natural, and unprocessed. This diet contains no processed food or sugar, it has its foundation in fresh fruits and vegetables, it is free of common allergenic foods such as gluten, soy, and dairy, and it contains limited amounts of caffeine and alcohol. It will take you back to a style of eating that is more natural for all bodies to process and digest.

The medicinal properties of food have been harnessed for thousands of years. Recently, you may have heard about the Paleo diet, which is based on what our early ancestors ate. This diet has surged in popularity as it is not only believed to treat a number of ailments but also reportedly has its followers looking and feeling better than ever. The diet prescribed in this book is similar to the Paleo diet in that it avoids dairy and most grains and legumes.

Migraineurs are not the only ones who can benefit from following a diet such as this. Human bodies are best suited to this type of diet because it is high in nutrients, it improves digestive health, and it stabilizes blood sugar levels. This diet is anti-inflammatory, which, as we know from discussing the alternative treatment methods in chapter 2, is crucial to preventing migraines.

Finally, if you are currently overweight, it may help with weight loss. For those already within a healthy weight range, following this diet will help you maintain that. This is especially important considering that obesity is commonly thought to be a factor in the development of migraines.

Low/No Sugar:

Due to the prevalence of sugar in Western diets, it is almost impossible to avoid it completely. However, you can take steps to limit how much you consume.

Sugar is found in the usual culprits such as pastries, sodas, and desserts, but it is also in less obvious foods such as pasta, rice, cereals, granola bars, fruit juice, yogurt, spaghetti sauce, chips, pretzels, mayonnaise, and ketchup. Study food labels, and avoid any product listing brown sugar, cane sugar, corn syrup, fruit juice concentrate, high-fructose corn syrup, honey, maple syrup, molasses, or sugar molecules ending in “ose” (e.g., dextrose, fructose, glucose, lactose, maltose, or sucrose) in its ingredients. Even better, do not consume anything that has an ingredients list.

Sugar is considered to be a common migraine trigger due to its effect on blood sugar levels. The aforementioned foods are high on the glycemic index and cause glucose levels to rise and then fall rapidly as your body releases insulin. This plummet also causes blood pressure to rise. These concurrent events may cause migraines. Because of the crash in blood sugar levels, many people—including myself—crave bland carbohydrates such as bread, mashed potatoes, and pasta in the midst of a migraine attack.

Cutting out sugar will have a dramatic impact on your overall health. It will often result in weight loss, an improved immune system, and a decreased risk of heart disease and diabetes. Sugar has no nutritional properties and simply adds unnecessary calories to your diet.

Use natural alternatives such as fruit, cinnamon, and vanilla to sweeten your foods instead. Stevia, a natural sweetener that comes from the stevia plant, is preferable to other natural, yet sugar-laden, sweeteners such as agave, honey, and maple syrup.

Low/No Dairy:

You should avoid all types of dairy, including skim or whole cow’s milk, goat’s milk, butter, cheese, cream, custard, ice cream, and yogurt. As with sugar, cutting back on dairy will provide a host of benefits other than reducing the frequency of your migraines. This is because the majority of people—around 75 percent, according to Collective Evolution (2013)—are lactose intolerant, and migraines are the body’s way of rejecting lactose.
The increased rate of diseases and allergies in society in recent years corresponds with the surge in processed foods, including grains and dairy. The problem is not typically the foods themselves but rather the way they are produced; during production, most of the nutrients are stripped away as unnecessary sugar and chemicals are added.

Humans are the only animals that drink milk beyond infancy and the only species to consume the milk of another animal. As mentioned, around 75 percent of people cannot digest dairy properly due to the lactose it contains, meaning they may experience bloating, diarrhea, nausea, or even vomiting (Pribila et al., 2000). This is because dairy products are created through a destructive pasteurization process, which kills germs but also destroys beneficial nutrients, including those that make digestion possible. Furthermore, cows are pumped full of hormones to make them grow bigger and produce more milk, and they are also often given low-quality foods, which translates to hormonal problems and sinus congestion in humans.

Many people worry that eliminating dairy products will lead to a calcium deficiency. The idea that milk consumption is necessary for strong bones is largely the result of marketing ploys. Consider that Japanese people consume limited amounts of dairy and yet maintain lower rates of osteoporosis and higher life expectancies than those in the United States (Fallon and Enig, 2000). There are other sources of calcium that are not problematic to a migraineur such as broccoli, cabbage, kale, spinach, eggs, fish, and berries.

Aside from dairy milk and its common alternative, soy, there are plenty of other options available including unsweetened almond, coconut, and rice milk.

Limited Caffeine:

Caffeine may be either beneficial or harmful for a migraineur, but we will err on the side of caution and assume that it is a trigger. The problem is not typically with caffeine itself but with the fact you can easily become physically dependent on it. When you are used to regularly consuming caffeine and you suddenly do not, the blood vessels within your brain will dilate—often resulting in a migraine. This can occur simply from sleeping in and missing your regular cup of morning coffee. Hence, it is better to completely eliminate caffeine from your life to avoid experiencing caffeine withdrawal during these unavoidable situations.


You should always avoid having more than two servings, or 200mg total, of caffeine per day. However, for the purposes of the elimination diet, you will cut it out altogether. Remember that caffeine is not only found in the most obvious suspects such as coffee, tea, and cola but also in chocolate and over-the-counter painkillers. Water and decaffeinated herbal teas are the ideal beverages of choice during the elimination phase.

Limited Alcohol:

Alcohol in general is problematic for migraineurs. Firstly, drinking increases blood flow to your brain, which can in turn cause blood vessel dilation. Secondly, some scientists believe the by-products of alcohol metabolization cause migraines. Lastly, alcohol has a dehydrating effect, which can make you more susceptible to an attack.


The most problematic types of alcohol are beer, red wine, sparkling wine, and whiskey. Only the smallest amounts of alcohol are needed to trigger a migraine in those who are vulnerable, so it is best to abstain completely.

Gluten-Free Diet:

Gluten refers to the proteins found in wheat, rye, barley, and triticale. It helps foods maintain their shape and functions as a glue that holds certain food together. Gluten-free diets have surged in popularity in recent years, even among those who do not have celiac disease—a disease whereby the consumption of gluten leads to inflammation of the small intestine and, subsequently, one’s ability to absorb nutrients is compromised.

Studies and personal testimonials have shown that the brains and digestive systems of many people function best when following a gluten-free diet, with as many as 18 million Americans believed to be gluten sensitive (Celiac Central, 2015). This sensitivity typically manifests itself in digestive problems, such as bloating, constipation, or diarrhea.

What is most problematic for migraineurs, however, is gluten’s effect on the brain. Research has shown that, following the initial response in your digestive tract after consuming gluten, your nervous system becomes over-sensitive and inflamed (Cady et al., 2012). In turn, this negatively affects the body’s immune response and ability to absorb nutrients.

Humans have only been consuming grains for less than 1 percent of their existence, so it is no surprise that many people’s bodies have not adapted. As with dairy, the production process for foods containing gluten has evolved for the worse. Only 50 years ago, bread was baked via a long process featuring a slow fermentation of the dough. This has been sped up to less than three hours, and yeast levels have been increased to deal with the reduced fermenting period, meaning that gluten and starches are no longer given sufficient time to convert to a digestible form.

Furthermore, gluten itself contains tightly bonded amino acids that are highly resistant to human digestion. Most people consume far too many grains, leading to constantly inflamed and damaged intestinal linings.

Implementing a gluten-free diet does not give you free rein to gorge yourself on all the gluten-free cakes and breads, however. These foods can be problematic for migraineurs due to their sugar and additives and are therefore best avoided. Instead, replace products containing gluten with fruits, vegetables, and alternative sources of starchy carbohydrates such as sweet potatoes, rice, and quinoa.

An Abundance of Fruits and Vegetables:

After discussing what you should limit or avoid altogether, you may be wondering what is left. The good news is there is still plenty of food available that will suit your new dietary requirements.

The base of your diet should consist of a wide range of fresh fruits and vegetables, excluding those listed as triggers in the following section. Fruits and vegetables contain a large number of nutrients—including fiber, folate, potassium, and vitamins A, C, and E—and have very few aggravating properties for migraineurs. They also have a high water content, which helps with staying hydrated and keeping migraines at bay.

Fruits and vegetables can be especially beneficial for helping women avoid migraines. This is because all fruits and vegetables contain plant estrogens that blunt the negative effects of the natural estrogen within our bodies, which is particularly helpful for those who suffer menstrual-related migraines.

Although fruit is high in sugar, it contains other desirable nutrients and does not need to be removed from the diet. While it is important to avoid fruit juice and dried fruit—which contain added sugar—you may have two to three servings of fresh fruit per day. The best choices for migraineurs are berries, cherries, pears, and prunes. However, note that during the initial 3-day cleanse you will avoid fruit in order to limit your sugar intake.

High in Protein:
Consume high-protein foods such as seafood, meat, and poultry, as well as vegetarian options such as eggs, legumes, seeds, and nondairy yogurts. Protein is important for regular body functioning as well as increasing satiety levels.

Seafood products are high in protein and contain a number of important nutrients, such as vitamin D and omega-3 fatty acids. Fatty types of fish such as mackerel, salmon, trout, and tuna contain the most nutrients that are essential for a healthy mind and body.

Meat, poultry, and eggs are more great sources of protein and healthy fats. They contain essential nutrients, such as vitamin B12 and iron. If it fits your budget, try to purchase grass-fed and organic meat products.

Chia, flax, hemp, pumpkin, and sunflower seeds are not only high in protein but also high in monounsaturated fats. Consuming sufficient amounts of healthy fats is essential for optimal heart health, proper brain function, and weight maintenance. Many of these seeds are also high in calcium, iron, fiber, folate, and magnesium—the latter of which was recommended as a supplement for migraineurs in chapter 2.

“My migraines always start with a brief loss of peripheral vision, then everything in my line of sight narrows to a pinpoint. I don’t experience pain, but I do experience visual disturbances—like prolonged auras—that lead to vertigo and nausea. Occasionally I’ll experience numbness in my extremities. Even without the pain, I’m still unable to fully function for a few hours. I started getting migraines in my teens and struggled with them throughout my twenties. Now I’m careful about what I eat, avoid alcohol as much as possible, and keep myself hydrated.”

Triggering Foods

This section looks at some common dietary triggers in detail and explores why they are believed to cause a negative reaction for migraineurs. There is still much to be learned regarding how each of these foods actually elicits a negative response, but the following foods seem to commonly act as triggers for migraineurs.

Alcohol:Red wine and beer are the worst culprits when it comes to triggering migraine attacks, as they both contain tyramine. Many also report adverse reactions to champagne and whiskey.

Artificial Sweeteners:Some people may think they can replace the sugar they will be eliminating from their diets with artificial sweeteners. Sadly, they are mistaken. Not only do sweeteners contain negative properties that can trigger migraines, but they also increase your desire for sweet foods and thus make it more difficult to stop eating sugar.

Although sweeteners such as acesulfame, aspartame, saccharin, and sucralose do not contain sugar and therefore do not increase blood sugar levels after consumption, they still elicit the release of insulin.

Aspartame is the most common sweetener, and it is found in more than 6,000 products globally. Avoid consuming sweeteners in the form of diet beverages, light yogurts, sugar-free candies, and low-calorie desserts, and instead turn to the natural sweeteners stevia, cinnamon, and vanilla. By giving up artificial sweeteners, you will gain the same benefits as you will by cutting back on your sugar intake, including weight loss and a reduced risk of type 2 diabetes.

Certain Fruits:Certain fruits contain tyramine and are best avoided. They include plums, cranberries, bananas, avocados, tangerines, pineapple, citrus, and dried fruits. Citrus fruits and bananas contain both tyramine and histamine, both of which widen blood vessels. Red-skinned apples and pears contain tannins, which appear to be a trigger for many.

Certain Vegetables:Vegetables that have been shown to trigger migraines include beets, eggplants, chile peppers, string beans, garlic, and onion, as they contain either nitrates or tyramine.

A special note should be made about corn. Corn is present in a number of common foods in the standard Western diet. Over the years, corn has become increasingly subject to genetic modification. This has increased its production rate and resistance to pests but has also increased its likelihood of causing weight gain and disease (Samsel, 2012). Depending on its eventual form, it may no longer be classified as a vegetable but rather a grain. Corn contains small amounts of nitrates, but its most harmful form for migraineurs is corn syrup.

While you should aim to fill your plate with a broad range of fruits and vegetables, it is wise to steer clear of the preceding types until you are sure they are not triggers for you. In addition, purchasing organic vegetables may further reduce your exposure to nitrates, according to EatRight Ontario.

Dairy:All dairy products contain a protein called casein, and it is this protein that makes dairy problematic for migraineurs. Headaches result when one has even mild lactose intolerance—and, unfortunately, most of us do. Cultured dairy products such as yogurt, sour cream, and buttermilk are among the worst offenders. Low-fat and skim milk products are also particularly troublesome as they are often loaded with sugar to make up for the lack of flavor from fat.

Foods Containing Tyramine:Tyramine is a compound produced by the breakdown of the amino acid tyrosine, which causes blood vessel dilation. For those who take monoamine oxidase (MAO) inhibitor medications to treat their migraines, it is extremely important to avoid all foods containing tyramine, as these foods can lead to severely high blood pressure.

Tyramine is found naturally in foods such as nuts, soy (which is found in many Asian sauces, bean sprouts, edamame, tempeh, and tofu), yogurt, fava beans, sausages, and citrus fruits, as well as in aged or fermented foods such as cheese (particularly blue, Cheddar, Gouda, Parmesan, and Swiss), sauerkraut, sourdough bread, pickled livers, and smoked fish. Generally, the longer a high-protein food ages, the greater its tyramine content becomes.

To minimize your exposure to tyramine, eat fresh produce within two days of purchase, do not eat spoiled foods, thaw food in the refrigerator rather than at room temperature, and eat canned or frozen foods immediately after opening.

Monosodium Glutamate (MSG):
Monosodium glutamate (MSG) is possibly the best-known food additive. It is used as a food preservative and flavor enhancer. It has a poor reputation for causing migraines but also cramping, diarrhea, sweating, and chest pain. Not only is the glutamate in MSG a blood vessel dilator, it is also an excitatory neurotransmitter, which increases activity in certain areas of the brain and is therefore closely linked to migraines.

MSG is found in many Asian dishes as well as Parmesan cheese, canned meats, stocks and soups, and almost every product that contains soy proteins.

Salty/Processed Foods:Many processed foods contain gluten, sugar, or MSG—all of which can be problematic for migraineurs. Processed meats such as bacon, ham, salami, and sausages contain nitrates, which increase the production of nitric oxide—a gas that expands blood vessels. They are added to food for added flavor as well as their preservative qualities.