As we begin the new year, it’s the perfect time to focus on health and gaining control of your Migraine disorder. One way to do this is by giving a Migraine Diet a try. Although food triggers do not affect everyone, many find that after a few months of following an elimination diet, they can pinpoint certain foods that elevate symptoms. My personal food triggers are yogurt, walnuts, and caffeine – foods that I used to eat everyday before and shortly after my Chronic Migraine disorder began.

The very heart of a Migraine Diet is about eating fresh, whole foods. You want to stay away from packaged items as much as possible, which can contain hidden MSG, sulfites, nitrates, and high tyramine. Tyramine is a substance found in aged cheeses and cured meats, which are some of the most commonly known migraine triggers. If you must buy packaged, it’s better to choose items with the fewest amount of ingredients. By following a migraine diet (such as Heal Your Headache or Johns Hopkins Migraine Diet), you can reduce the triggers that you have control over so you’re better prepared to handle the ones that you can’t – such as stress, hormones, and weather.

Eliminating dietary migraine triggers doesn’t mean you have to eat boring food or that you have to prepare complicated meals each night. It’s all about getting creative with your meal planning. Here are two recipes from The Dizzy Cook to get you kicked off for the new year. Both are head friendly and easy to make.

Pepita Crusted Salmon
This recipe has it all! It’s simple with minimal ingredients and you can make it in about 30 minutes total. Nut free and allergy friendly, your family will love this one.

Chicken and Vegetable Stir Fry
If Chinese take out is always causing you pain the next day, try this delicious soy free alternative.

Alicia Wolf
Alicia is a Vestibular Migraine patient on a mission to offer positivity, hope, and encouragement to other migraine suffers. She develops delicious migraine-friendly recipes that are easy to make, and shares her work and experiences online at, Migraine Again, and as an Ambassador for the Vestibular Disorder Association.