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The Migraine Solution Diet

If you suffer from headaches, you may want to try this. It has a 95% success rate in just a few weeks.

This is a vegan diet to eliminate all migraine triggers, with a healing phase where you consume a diet of fruits and vegetables, with starches like potatoes and brown rice.

Foods to avoid include packaged and processed foods and added salt.

Sample Diet

Breakfast: Meal of fruit or smoothie
Lunch: Big salad with a starch like a large potato or brown rice
Snack: fruit
Dinner: Same as breakfast. You can include cooked vegetables and other starches.

After a few weeks on the Headache-Free Diet, you can reintroduce other foods, knowing that the following are the most common “headache triggers.”

The 15 Common Migraine Triggers to Avoid

– Sweets
– Fermented foods
– Pizza
– Yeast
– Dairy and Cheese
– Smoked Meats
– Nuts
– Hydrolyzed Protein
– Salted or pickled foods
– Vinegar
– Alcohol
– Food additives
– Baked goods

I used to suffer from migraine headaches until I discovered that my triggers were:

– Lack of sleep (from waking up too early to catch a plane, for example)
– Caffeine
– Chocolate, raw cacao, and any product containing cacao
– Alcohol
– Driving

To give you an example, the worst headache of my life put me out of action for nearly three days.

I was invited to give a talk in a small town about two hours from where I live, where there was a raw food festival. This was about ten years ago.

I stayed for dinner after the talk and tried a raw chocolate dessert.
Then I had to drive back home at night.

The combination of driving, eating the chocolate and having had a long day triggered the worst migraine I ever experienced. I was unable to continue driving but also in such pain that I couldn’t even find a hotel to spend the night. So I spent the night in my car.

I was against any medicine or caffeine in those days, so I didn’t even try to alleviate the pain with aspirin. Now I know that the only thing that might have worked to stop such a mighty headache is caffeine and aspirin (combined).

But the moral is that for people who are sensitive to migraine headaches, there are potent triggers that are important to recognize and avoid. Caffeine, while a useful “relief,” is also a trigger.

Trying out a headache-free diet for several weeks is an essential step towards the elimination of chronic migraine headaches.


Frederic Patenaude has been an important influence in the raw food and natural health movement since he started writing and publishing in 1998, first by being the editor of Just Eat an Apple magazine. He is the author of over 20 books, including The Raw Secrets, the Sunfood Cuisine and Raw Food Controversies. Since 2013 he’s been the Editor-in-Chief of Renegade Health.

Frederic loves to relentlessly debunk nutritional myths. He advocates a low-fat, plant-based diet and has had over 10 years of experience with raw vegan diets.