Diet Instructions: Find & Eliminate Your Allergens

Varies for each individual. Personal allergens can be very dangerous in small amounts

Individual food allergens are often headache triggers. However, they can take an average of two to three days to trigger migraines, can combine to break the headache threshold, are different for everyone, and testing for food allergens (IgE & IgG) is frequently inaccurate. These are foods that should be monitored, but it is impossible to eliminate all food allergens because any food can be a trigger. Simply document all the food that you eat in a food diary and eliminate any foods or combination of foods that are repeatedly noted as being consumed within three days of a migraine. Reducing top triggers may improve the headache threshold and make individual food allergens irrelevant.

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

The Big Eight

Foods: Eggs, fish, milk, nuts from trees (hazelnuts, walnuts, almonds, and Brazil nuts), peanuts, shellfish (shrimps, mussels, and crab), soy, and wheat.

The big eight account for 90 percent of all allergic reactions. These are foods that are more likely to be headache triggers. Some may help with migraine prevention, such as fish, and won’t be a problem for most headache sufferers. However, the big eight should be eliminated during a strict elimination diet and recorded in a headache diary during any other diet (learn more).

Personal Food Allergens

Foods: Bananas, beans, citrus, starch, shellfish, starch, yeast, mustard, nightshades (tomato, hot peppers, bell peppers, eggplant), mushrooms, spices, peas, and just about anything.

These personal food allergens will affect a small percentage of headache sufferers and are not predictable. They should be monitored and can be eliminated during a very strict elimination diet. However, they don’t pose the risk of top headache triggers and may not be a problem for the majority of headache sufferers, especially after the top foods triggers are removed (learn more).


Foods: Cross-reactions for wheat include dairy, yeast, oats, millet, instant coffee, rice, potatoes, soy, and eggs.

Wheat often triggers gut inflammation and is a top migraine trigger. The foods in this section are the top foods that cause an inflammatory response similar to wheat for gluten-sensitive people. These foods may become a problem after the elimination of wheat because they are often consumed in larger quantities (learn more).


  1. Introduction
  2. The Most Dangerous Foods
  3. Dangerous in Large Amounts
  4. Dangerous in Excess
  5. YOU ARE HERE: 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.