Diet Instructions: Reduce or Eliminate

The most dangerous foods (reduce or eliminate them from your diet)

These are the most dangerous foods and should be reduced or eliminated. Eliminating these foods could reduce the impact of all other headache triggers and prevent the headache threshold from overflowing.

The following lists make The 3-Day Migraine Diet simple. Click “learn more” in each section for research citations and more information.

Milk Products

Foods: All types of milk products, including milk, low-fat milk, cheese, margarine, and products with milk additives. Grass-fed butter or ghee is generally ok.

Milk products are highly allergenic, hard on the stomach, and often contain large amounts of glutamic acid, and hormones as well as biogenic amines such as histamine and tyramine. Grass-fed butter, clarified butter, or ghee have less milk protein and are generally ok. If a milk allergy is severe, all dairy should be avoided (learn more).

Wheat Products

Foods: All types of wheat, including pasta, white/wheat bread, cereals, and the many foods with wheat additives.

Wheat products are highly allergenic, inflammatory, hard on the stomach, and contain large amounts of free glutamic acid—similar to MSG, and can cause huge sugar spikes (learn more).

Soy Products

Foods: All types of soy, including soybeans, tofu, soy sauce, soy protein, baked goods, cookies, crackers, cereal, coffee sweeteners, and the many foods with soy additives.

Soy products are highly allergenic, inflammatory, hard on the stomach, and outrageously high in free glutamic acid—similar to the migraine trigger MSG. In addition, many are high in biogenic amines such as tyramine and histamine (learn more).

Corn Products

Foods: All types of corn, including corn, corn chips, corn meal, corn oil, vegetable oil, tortillas, cookies, baked goods, and the many foods with corn additives.

Corn products are highly allergenic, inflammatory, hard on the stomach, and high in free glutamic acid—similar to the migraine trigger MSG, and can cause sugar spikes (learn more).


Foods: All eggs, including store-bought eggs and boxed eggs—especially boxed egg whites, and foods that contain eggs.

Eggs are highly allergenic and contain large amounts of glutamic acid, inflammatory omega-6, and aspartic acid and phenylalanine—similar to the migraine trigger aspartame. Pasture-raised eggs are less inflammatory, but still constitute a large risk (learn more).

Orange Juice

Foods: All orange juice, especially store-bought juice. Other types of commercial juice may be a problem as well, especially from citrus fruits.

Store-bought orange juice is acidic, contains lots of sugar, and is hard on the gut. It contains synephrine, a vasoconstrictor that may increase other biogenic amine levels. Phytonutrients and fiber are destroyed during processing. Citrus fruits are a problem for some headache sufferers and orange juice contains large quantities of citrus fruit (learn more).


Foods: All types of processed sugar, including sugar, glucose, corn syrup, high-fructose corn syrup, dextrose, maltose, maltodextrin, and the 60 some-odd other names used for sugar.

Sugar is inflammatory, hard on the gut, spikes blood glucose levels, and may lower the ketone levels that prevent migraines (learn more).

Artificial Sweeteners

Foods: All artificial sweeteners, including aspartame (NutraSweet), saccharin (Sweet’N Low), sucralose (Splenda), and many others.

Artificial sweeteners are associated with insulin problems, diabetes, obesity, inflammation, gut problems, depression, and migraines. Some, such as aspartame, may raise the excitotoxin levels of glutamate and aspartate. An alternative is pure stevia, (not “Truvia,” which contains a fermented sugar alcohol and is only a derivative of stevia). (learn more)

Food Additives

Foods: All food additives, including sulfites, nitrites, preservatives, trans fats, vegetable oils, MSG, bleach, wheat, and food dyes—yellow no. 5, etc. Includes the majority of processed foods.

Numerous food additives are found to be top migraine triggers and are hidden in most processed foods. Processed foods often combine food additives in grotesque amounts (learn more).


  1. Introduction
  2. YOU ARE HERE: The Most Dangerous Foods
  3. Dangerous in Large Amounts
  4. Dangerous in Excess
  5. Food Allergens
  6. Special Circumstances
  7. Foods to Eat
  8. Antioxidants
  9. Hydration
  10. Supplements
  11. Conclusion

This is not medical advice, diagnosis, or treatment. Read more.