The migraine elimination diet is a fast-growing treatment method for this chronic pain condition.

In Part 1, I provided an overview of the migraine elimination diet and discussed ways to start the program to reduce migraine attacks.

In this post, Part 2 of the Migraine Elimination Diet Chronicles, I will give you a solid list of safe and dangerous foods for this diet.  This list can be modified and taken with you to the grocery store to help you make healthy choices for your 33-day program, and hopefully every day after.

FOODS TO AVOID

Let’s start with the naughty list.  Generally speaking, you will want to remove the following:

  • Caffeine
  • Alcohol
  • Nitrates
  • Vinegar
  • Aged cheeses
  • Chocolate and sweets
  • Processed foods

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However, that doesn’t really tell you much, so here is a list of foods to avoid:

Vegetables

  • Avocado
  • Beets
  • Eggplant
  • Green Peas
  • Olives
  • Onions
  • Potato
  • Pumpkin
  • Snow Peas
  • Spinach
  • Tomato and Nightshade Vegetables

 

Fruits

  • Apricot
  • Bananas
  • Cherry
  • Citrus
  • Cranberry
  • Currant
  • Grapes
  • Dates
  • Nectarine
  • Peaches
  • Pineapple
  • Plums
  • Prunes
  • Raisins
  • Raspberries
  • Strawberries
  • Overripe fruits
  • Dried fruits

 

Proteins

  • Smoked, cured, aged, canned, processed, and tenderized meats, such as hot dogs, prosciutto, lunch meat, and bacon
  • Old meat (freeze leftovers to avoid the food getting old)
  • Liver
  • Raw eggs
  • Fish or seafood
  • Pre-ground meat
  • Soybeans
  • Red beans
  • All nuts and seeds

 

Dairy

  • All fermented products like cheese, buttermilk, yogurt, sour cream, cream cheese, etc.

 

Grains

  • Flour
  • Barley
  • Gluten

 

Fats, Herbs, and Sauces

  • Vinegar
  • Oils with preservatives
  • Soybean oil
  • Pre-prepared salad dressing
  • Gravies
  • Teriyaki sauce
  • Soy sauce
  • Processed condiments
  • Fish sauce
  • Margarine
  • Cinnamon
  • Nutmeg
  • Paprika
  • Anise
  • Curry
  • Cloves

 

Drinks

  • Fruit juice
  • Coffee
  • Soda
  • Caffeinated tea
  • Alcohol

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That list looks a little intimidating, I’m sure, but don’t fret.  We still have a list of good foods you can focus on and take to the grocery store with you.

SAFE FOODS

Vegetables

  • Squash
  • Artichokes
  • Arugula
  • Asparagus
  • Bok choi
  • Bell peppers
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Collard greens
  • Corn
  • Cucumber
  • Carrots
  • Fennel
  • Garlic
  • Kale
  • Kelp
  • Leeks
  • Lettuces
  • Mustard greens
  • Radishes
  • Water chestnuts
  • Zucchini
  • Anything not listed on the danger foods list

 

Fruits

  • Apples
  • Figs
  • Mango
  • Coconut
  • Pomegranate
  • Rhubarb
  • Kiwi
  • Passion fruit
  • Persimmons
  • Watermelon
  • Pears
  • Guava

 

Proteins

  • All meat that is cooked or frozen within one day of purchase
  • Self-ground meat
  • Grilled meat
  • Frozen or fresh fish is okay, but only in moderation, so 1-2 times a week.
  • Black beans
  • Chick peas
  • Lentil
  • Pinto beans
  • Peanuts
  • Natural peanut butter
  • Navy beans

 

Grains

  • Wild rice
  • Corn, popcorn
  • GF Oatmeal
  • GF Semolina pasta, or other pasta without additives
  • Cream of wheat
  • Corn flakes
  • GF Crackers
  • Canola oil

 

Fats, Herbs, and Spices

  • Canola oil
  • Corn
  • Safflower oil
  • Olive oil
  • Sunflower oil
  • Homemade condiments
  • Basil
  • Bay leaf
  • Salt and pepper
  • Caraway
  • Cardamom
  • Celery seed
  • Dill
  • Cumin
  • Turmeric
  • Thyme
  • Mint
  • Ginger
  • Oregano
  • Parsley
  • Rosemary
  • Poppy
  • Chives
  • Coriander

 

Drinks

  • Water…lots of it
  • Juice from safe fruits
  • One cup of coffee per day is okay
  • Herbal teas
  • Mineral water

 

I know this is a ton of information.  You can print this list here, as well as add any additional notes or comments for yourself.  This will help you focus on your diet plan for the next month.    The main goal is to focus on the safe foods and try not to deviate too far from that list.  The good news is that it is only for a month, and you will end up with an excellent idea of where your pain is coming from and how you can help get your migraine attacks under control.  As with all new treatment measures, however, be sure to talk to your doctor first, especially if you are diabetic or taking medications.

 

Sources:

  1. https://migraine.com/blog/nutrition-intervention-migraines-new-study-indicates-elimination-diet-may-work/
  2. Safe and Danger Food List: https://migraine.com/blog/elimination-diet-foods-to-eat-foods-to-avoid/
  3. www.pcrm.org/health/health-topics/a-natural-approach-to-migraines
  4. Tyramine and Histamine Foods:  http://healthyeating.sfgate.com/foods-histamines-tyramines-1208.html

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