Vestibular Migraine Diet: Foods to Avoid, What to Eat, and How to Start

Key Takeaways

• Certain foods can trigger migraine episodes in people with vestibular migraines.
  
• A vestibular migraine diet identifies and avoids food triggers while incorporating anti-inflammatory, blood sugar-stabilizing foods.
  
• Elimination diets and lifestyle changes, such as stress reduction and hydration, can help reduce migraine symptoms.

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Understanding Vestibular Migraines

A vestibular migraine is a type of migraine that affects the vestibular system, which controls balance and spatial orientation. These migraines can cause dizziness, vertigo, nausea, and visual disturbances, even when people are not experiencing significant head pain.¹

Similar to other vestibular disorders, such as Meniere’s disease, vestibular migraines are more than just unpleasant; they can be downright debilitating. Understanding the impact diet has on symptoms can help people better manage this condition. 

Common Dietary Triggers for Vestibular Migraines

Certain foods and additives have been linked to migraine symptoms due to their effects on blood vessels, neurotransmitters, and inflammation pathways. Below are some of the biggest culprits:

High-Histamine or Tyramine-Rich Foods

• Aged cheeses like parmesan, cheddar, and blue cheese are high in tyramine, a compound associated with increased migraine frequency.²
• Fermented foods including sauerkraut, soy sauce, and miso contain histamine, which can trigger migraines.³
• Processed meats such as salami and hot dogs often contain nitrates, which have been known to cause migraines.³
• Citrus fruits may trigger symptoms in some people due to their potential to induce histamine release in the body.³

Additives and Preservatives

• Monosodium glutamate (MSG) is a known trigger for headaches and migraine episodes.²
• Aspartame and other artificial sweeteners have been reported to increase migraine frequency in some individuals.³

Alcoholic Beverages

• Especially red wine, which contains histamines, tannins, and sulfites, compounds frequently cited as migraine triggers.²

Other Common Offenders³

• Peanut butter, due to mold residues and preservatives
• Chocolate, which contains caffeine and phenylethylamine
• Ice cream, especially due to cold-stimulus headaches and high sugar content
• Skipping meals leads to blood sugar crashes, which is a well-known migraine trigger.⁴
  

Supportive Foods for Vestibular Migraine Management

The right foods can reduce inflammation, support your nervous system, and stabilize blood sugar, all of which are helpful for managing vestibular symptoms. Below are the best nutrient-rich foods to focus on:

• Leafy greens like kale and spinach, high in magnesium, which is commonly deficient in people with migraines.⁵
• Flaxseed, chia, and walnuts offer omega-3 fatty acids that help reduce migraine attacks.⁶
• Colorful fruit and veggies, such as blackberries, blueberries, strawberries, beets, peppers, and zucchini, are antioxidant-rich and a good source of fiber. 
• Calcium-fortified dairy, like soft cheese and plain milk, can support proper nerve function and vestibular regulation.
• Water and electrolyte beverages that have no sugar - staying hydrated is key! Dehydration has been consistently linked to increased migraine risk.⁷

How to Start an Elimination Diet

A vestibular migraine diet begins by eliminating common dietary triggers and slowly reintroducing them. This allows individuals to identify specific culprits. The elimination diet is considered the gold standard for pinpointing specific food sensitivities.

Steps to follow:

1. Remove known migraine triggers such as aged cheeses, fermented foods, artificial sweeteners, and alcoholic beverages for four weeks.
2. Track food and symptoms daily, noting when you experience dizziness, nausea, head pressure, or other symptoms or how long you’ve been symptom-free. 
3. Reintroduce one food at a time every 3–5 days and note any increase in migraine symptoms.

Working with a dietitian or provider who understands vestibular disorders can help you navigate the process safely and effectively.

Sample 3-Day Vestibular Migraine-Friendly Meal Plan

This 3-day outline avoids common triggers and supports nutrient needs. A registered dietitian can offer personalized guidance, including portion sizes and modifications based on your dietary needs.

Day 1

• Breakfast: Oatmeal with flaxseed, blueberries, and almond milk
• Lunch: Grilled chicken, quinoa, zucchini, and spinach
• Snack: Apple slices with sunflower seed butter
• Dinner: Baked salmon, brown rice, and asparagus

Day 2

• Breakfast: Smoothie with protein powder, banana, spinach, chia seeds, and coconut milk
• Lunch: Veggie soup with an olive oil–dressed salad
• Snack: Carrot sticks with hummus
• Dinner: Ground turkey and sweet potato hash

Day 3

• Breakfast: Scrambled eggs, avocado, and roasted zucchini
• Lunch: Grilled shrimp salad with cucumber and olive oil
• Snack: Rice cakes with cream cheese
• Dinner: Roasted chicken, wild rice, and cauliflower

Lifestyle Changes to Support Your Diet

Combining your migraine-safe diet with these lifestyle habits can further mitigate symptoms:

• Focus on managing your stress with meditation, yoga, or journaling. This can help reduce inflammation and promote healthy blood flow throughout your nervous system.¹
• A good sleep routine supports brain health and can help prevent migraines.
• Hydration is a non-negotiable. Make sure you’re drinking plenty of water throughout the day. 
• Avoid skipping meals, as stable blood sugar reduces migraine risk.
• Consider supplements like magnesium, but consult a healthcare professional before starting any new regimen.

The Bottom Line

A vestibular migraine diet may initially seem restrictive, but plenty of delicious, healthy foods can help you manage your symptoms. Understanding which foods trigger your migraines allows you to proactively use your diet as a tool to support your well-being. You can minimize migraine attacks and reclaim your health by identifying your unique dietary triggers, nourishing your body with anti-inflammatory foods, and integrating supportive lifestyle habits. 

Learn More With Signos’ Expert Advice

Signos incorporates cutting-edge research and the proven power of continuous glucose monitoring to help you reach your health goals. Interested in learning more about nutrition and healthy eating habits? Check out more articles on the Signos blog.