Best Diet for Migraines: What to Eat and Avoid

Search terms: migraine diet plan, foods that trigger migraines, anti-inflammatory diet migraines

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🧠 Struggling with Migraines? Your Diet Could Be the Missing Piece

If you suffer from migraines, you’ve probably tried everything—medications, elimination diets, and maybe even going plant-based. But unless your diet addresses the root causes of inflammation, nutrient deficiencies, and blood sugar imbalances, it won’t bring lasting relief.

Dr. Joseph Jacobs, Doctor of Physical Therapy and certified nutritionist, personally battled chronic migraines for years. Frustrated by short-term fixes, he developed the ASTR Diet—a powerful, science-based protocol that helped him eliminate migraines naturally by healing from the inside out.

This guide shares exactly what to eat—and what to avoid—for lasting migraine relief.

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✅ What to Eat on a Migraine-Healing Diet

The ASTR Diet emphasizes whole, anti-inflammatory, nutrient-dense foods that heal the gut, reduce inflammation, and restore brain health.

✅ Anti-Inflammatory Proteins

• Wild-caught salmon (rich in DHA omega-3s)

• Pasture-raised chicken and turkey

• Organic eggs (if tolerated)

• Grass-fed beef (in moderation)

✅ Gut-Healing Vegetables

• Cooked leafy greens (kale, spinach, chard)

• Zucchini, carrots, sweet potatoes

• Fermented vegetables (sauerkraut, kimchi)

✅ Clean Carbohydrates

• Quinoa, buckwheat, and wild rice

• Root vegetables (beets, carrots, parsnips)

• Low-sugar fruits like berries

✅ Healthy Fats

• Avocados

• Extra virgin olive oil

• Chia and flaxseeds

✅ Healing Beverages

• Filtered water

• Herbal teas (peppermint, ginger, rooibos)

• Bone broth (for gut support)

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❌ What to Avoid (Common Migraine Triggers)

The following foods are scientifically linked to increased migraine frequency due to their inflammatory, neurotoxic, or blood sugar–disrupting effects:

❌ Inflammatory Oils

• Canola, soybean, sunflower, safflower, corn oil

• Common in chips, dressings, and restaurant foods

❌ Gluten & Refined Grains

• Wheat, white bread, pasta, baked goods

• Often trigger gut inflammation and immune response

❌ Dairy Products

• Milk, cheese, and yogurt (contain casein and histamines)

❌ Artificial Sweeteners & Additives

• Aspartame, sucralose, MSG, and preservatives

• Known neurotoxins and common migraine triggers

❌ High-Sugar Foods

• Candy, juice, sweetened cereals, and desserts

• Cause blood sugar crashes that can trigger headaches

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⚠️ Why Plant-Based Diets Aren’t Safe Long Term

Although often marketed as “clean,” many plant-based diets lead to:

• Deficiencies in B12, DHA, zinc, and iron

• Blood sugar instability due to high carb intake

• Gut irritation from lectins, oxalates, and processed plant foods

Dr. Jacobs found that going plant-based worsened his migraines, leading to fatigue and nutrient depletion. That’s why he created the ASTR Diet—a more balanced, sustainable way to support brain and gut health without sacrificing essential nutrients.

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📘 Dr. Jacobs’ Story: Healing Migraines with the ASTR Diet

After years of struggling with chronic migraines, Dr. Jacobs discovered that diet was the key to long-term relief. Through research and clinical experience, he developed the ASTR Diet—a healing protocol that reversed his symptoms and helped him regain control of his life.

He shares his full story and step-by-step plan in:
📘 Beating Migraines: How to Eliminate Pain & Inflammation Naturally

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🧠 Summary: What to Eat and Avoid for Migraines

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✅ The ASTR Diet: The Best Diet for Migraines

Il ASTR Diet stands for:

• UNnti-inflammatory

• Sustainable

• Toxin-free

• Restorative

It goes beyond symptom management to help your body heal at the root level—supporting the gut-brain axis, restoring nutrient balance, and reducing neuroinflammation naturally.

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📘 Start Healing Today

→ Read Beating Migraines: How to Eliminate Pain & Inflammation Naturally
→ Book your Free Health Coach Consultation to start your migraine-healing plan

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📚 References

• Di Lorenzo, C. et al. (2015). Diet and migraine: A review. The Journal of Headache and Pain.

• Sun-Edelstein, C. & Mauskop, A. (2009). Role of magnesium and riboflavin in migraine prevention. Mal di testa.

• Ghorbani, Z. et al. (2020). Nutritional approaches to migraine. Cephalalgia.

• Longo, V. D., & Panda, S. (2016). Fasting and circadian rhythm in health. Cell Metabolism.

• Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes. Biochemical Society Transactions.