Introduction

The vestibular migraine diet is essential for individuals seeking to manage their migraine symptoms through dietary adjustments. By understanding the relationship between food and vestibular migraines, sufferers can make informed choices that may reduce the frequency and severity of their attacks.

Vestibular migraines are unique in that they combine the typical symptoms of migraines, such as headaches and sensitivity to light and sound, with vestibular symptoms like dizziness and balance disturbances. Managing these symptoms often requires a multifaceted approach, with diet playing a pivotal role.

This comprehensive guide will delve into the intricacies of the vestibular migraine diet, offering insights, practical tips, and expert recommendations to help you navigate your dietary choices effectively.

Understanding Vestibular Migraines

The vestibular migraine diet plays a crucial role in addressing the unique challenges posed by vestibular migraines, which combine typical migraine symptoms with vertigo and balance disturbances.

What Are Vestibular Migraines?

Vestibular migraines are a subtype of migraines characterized by recurrent episodes of vertigo, dizziness, and balance issues, often accompanied by traditional migraine symptoms like throbbing headaches, nausea, and sensitivity to light and sound. Unlike typical migraines, vestibular migraines can occur without a significant headache, making them harder to diagnose.

Symptoms and Diagnosis

Diagnosing vestibular migraines can be complex due to the overlap of symptoms with other vestibular disorders such as benign paroxysmal positional vertigo (BPPV) or Meniere’s disease. Common symptoms include:

• Dizziness or vertigo lasting from a few minutes to several hours
• Balance problems and unsteadiness
• Headaches, which may be moderate to severe
• Sensitivity to light (photophobia) and sound (phonophobia)
• Nausea and vomiting

A comprehensive vestibular migraine diet is often recommended as part of the management strategy, alongside medications and lifestyle modifications. Consulting with a healthcare professional is essential for an accurate diagnosis and personalized treatment plan.

The Role of Diet in Migraine Management

The vestibular migraine diet is essential because certain foods and beverages can trigger or exacerbate migraine symptoms. Understanding these triggers helps in creating an effective dietary plan that minimizes the occurrence of migraines.

How Diet Influences Migraines

Foods can influence migraine occurrence through various mechanisms:

• Neurotransmitter Regulation: Certain foods can affect serotonin levels, which play a role in migraine development.
• Blood Sugar Stability: Fluctuations in blood sugar can trigger migraines. Consuming balanced meals helps maintain stable glucose levels.
• Inflammation: Inflammatory foods can exacerbate migraine symptoms, while anti-inflammatory foods can help reduce them.
• Hormonal Balance: Foods that influence hormone levels can impact migraine frequency and severity.

Benefits of a Migraine-Friendly Diet

Adopting a vestibular migraine diet can lead to numerous benefits, including:

• Reduced frequency and intensity of migraines
• Improved overall nutritional intake
• Enhanced energy levels and reduced fatigue
• Better management of other related symptoms such as nausea and dizziness
• Improved mental clarity and mood stability

By carefully selecting foods that support neurological health and avoiding known triggers, individuals can take significant steps toward managing their vestibular migraines more effectively.

Common Trigger Foods

Identifying and avoiding certain foods is a cornerstone of the vestibular migraine diet. These triggers can vary from person to person, but some are widely recognized for their potential to precipitate migraines.

Aged Cheeses

Aged cheeses such as cheddar, blue cheese, and Swiss contain tyramine, a naturally occurring compound that can trigger migraines in susceptible individuals. Tyramine affects blood vessel constriction and dilation, which can lead to migraine onset.

• Examples: Cheddar, Gouda, Parmesan, Blue Cheese
• Alternative Options: Fresh cheeses like mozzarella or ricotta are typically lower in tyramine.

Processed Meats

Processed meats like bacon, salami, and deli meats often contain nitrates and nitrites, which are preservatives that can dilate blood vessels and trigger migraines. Additionally, these meats may contain other additives that can contribute to migraine symptoms.

• Examples: Bacon, Salami, Ham, Sausages
• Alternative Options: Fresh, unprocessed meats or plant-based protein sources.

Alcohol

Alcohol, particularly red wine, is a common trigger due to its high levels of histamine and tyramine. These compounds can cause blood vessel dilation and inflammation, leading to migraine onset.

• Examples: Red Wine, Beer, Champagne
• Alternative Options: White wine, clear spirits like vodka or gin in moderation.

Caffeine

While moderate caffeine intake can alleviate migraines by constricting blood vessels, excessive consumption or sudden withdrawal can trigger migraines. It’s essential to maintain a balanced caffeine intake.

• Sources: Coffee, Tea, Energy Drinks, Soda
• Guidelines: Limit to 1-2 cups of coffee or equivalent per day.

Artificial Sweeteners

Sweeteners like aspartame and sucralose have been linked to migraine triggers in some individuals. These additives can affect neurotransmitter levels and lead to migraine symptoms.

• Examples: Diet sodas, sugar-free candies, low-calorie desserts
• Alternative Options: Natural sweeteners like honey or maple syrup in moderation.

Monosodium Glutamate (MSG)

MSG is a flavor enhancer commonly found in processed foods and restaurant dishes. It can cause symptoms like headaches and migraines in sensitive individuals.

• Sources: Chinese food, canned soups, processed snacks
• Alternative Options: Use natural herbs and spices for flavoring.

Chocolate

Chocolate contains both caffeine and beta-phenylethylamine, which can trigger migraines in some people. Dark chocolate is generally more likely to cause migraines than milk chocolate.

• Recommendation: Consume in moderation and observe personal tolerance levels.

Fermented Foods

Foods like sauerkraut, kimchi, and kombucha contain high levels of histamines, which can lead to migraines in sensitive individuals.

• Examples: Sauerkraut, Kimchi, Kombucha
• Alternative Options: Fresh, non-fermented vegetables and beverages.

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits can trigger migraines in some individuals due to their high acidity and potential to affect serotonin levels.

• Recommendation: Monitor intake and identify personal sensitivity.

Yeast-Containing Foods

Yeast-containing foods such as bread, pastries, and certain alcoholic beverages can be triggers for some migraine sufferers due to their potential to affect neurotransmitter levels.

• Examples: Bread, Pastries, Beer
• Alternative Options: Gluten-free or yeast-free baked goods.

Beneficial Foods for Vestibular Migraines

Incorporating certain foods into your diet can help manage vestibular migraines effectively. The vestibular migraine diet emphasizes these beneficial foods, which provide essential nutrients that support neurological health and reduce inflammation.

Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are rich in magnesium and antioxidants, which are known to help reduce the frequency and severity of migraines.

• Benefits: Magnesium helps regulate neurotransmitter function and blood vessel dilation, while antioxidants combat oxidative stress.
• How to Incorporate: Add to salads, smoothies, or sauté as a side dish.

Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which possess anti-inflammatory properties that can help mitigate migraine symptoms.

• Benefits: Omega-3s reduce inflammation and support brain health.
• How to Incorporate: Grill, bake, or incorporate into salads and sandwiches.

Nuts and Seeds

Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds provide essential nutrients, including magnesium, vitamin E, and healthy fats, that support overall brain health.

• Benefits: These nutrients help stabilize blood sugar levels and reduce oxidative stress.
• How to Incorporate: Snack on them raw, add to yogurt, or include in baked goods.

Whole Grains

Whole grains such as quinoa, brown rice, and oats help maintain stable blood sugar levels, preventing hypoglycemia-induced migraines.

• Benefits: Provide sustained energy and essential B vitamins.
• How to Incorporate: Use as a base for meals, in breakfast porridges, or as side dishes.

Fresh Fruits and Vegetables

Fresh fruits and vegetables are packed with vitamins, minerals, and fiber, which are crucial for overall health and can help reduce migraine frequency.

• Benefits: High in vitamins C and E, which have antioxidant properties.
• How to Incorporate: Include a variety in meals and snacks, ensuring a colorful plate.

Lean Proteins

Lean proteins such as chicken, turkey, and tofu provide essential amino acids that support neurotransmitter function and overall brain health.

• Benefits: Help maintain stable blood sugar levels and support muscle health.
• How to Incorporate: Grill, bake, or add to stir-fries and salads.

Herbs and Spices

Herbs and spices like ginger, turmeric, and basil have anti-inflammatory and antioxidant properties that can help alleviate migraine symptoms.

• Benefits: Reduce inflammation and enhance flavor without added sodium.
• How to Incorporate: Use in cooking, teas, or as seasoning for dishes.

Legumes

Legumes such as lentils, chickpeas, and black beans are excellent sources of protein, fiber, and essential nutrients that support overall health.

• Benefits: Promote stable blood sugar levels and provide sustained energy.
• How to Incorporate: Add to soups, salads, or as a protein source in meals.

Low-Fat Dairy or Alternatives

Low-fat dairy products or dairy alternatives fortified with calcium and vitamin D can support bone health and reduce inflammation.

• Benefits: Provide essential nutrients without the added fats that can trigger migraines.
• How to Incorporate: Use in smoothies, cereals, or as a base for sauces and dressings.

Hydrating Foods

Hydrating foods like cucumbers, watermelon, and oranges help maintain fluid balance in the body, which is crucial for preventing dehydration-induced migraines.

• Benefits: Aid in maintaining optimal hydration levels and provide essential vitamins.
• How to Incorporate: Include in salads, snacks, or as refreshing treats.

Creating a Balanced Diet Plan

Designing a vestibular migraine diet involves balancing nutrient intake while avoiding known triggers. A well-structured diet plan can significantly improve migraine management and overall health.

Assessing Your Current Diet

Begin by evaluating your current eating habits to identify potential triggers and nutritional gaps. Keeping a detailed food diary for at least two weeks can help pinpoint foods that may be contributing to migraine attacks.

• Track Everything: Record all meals, snacks, beverages, and any symptoms experienced.
• Identify Patterns: Look for correlations between specific foods and migraine occurrences.
• Consult a Professional: A dietitian or healthcare provider can help interpret your findings and guide dietary adjustments.

Setting Dietary Goals

Establish clear, achievable goals to guide your dietary changes. These goals should focus on both eliminating triggers and incorporating beneficial foods.

• Eliminate Triggers: Identify and remove or reduce intake of known migraine-triggering foods.
• Increase Beneficial Foods: Incorporate more magnesium-rich foods, omega-3 fatty acids, and antioxidants into your meals.
• Maintain Balance: Ensure each meal is balanced with proteins, healthy fats, and complex carbohydrates to maintain stable blood sugar levels.

Sample Meal Plans

Creating meal plans that incorporate beneficial foods while avoiding triggers is crucial. Below is a sample one-day meal plan tailored for the vestibular migraine diet:

**Tips for Creating Your Own Meal Plan:**

• Variety is Key: Incorporate a wide range of foods to ensure you receive all necessary nutrients.
• Plan Ahead: Prepare meals in advance to avoid last-minute decisions that may lead to consuming trigger foods.
• Listen to Your Body: Pay attention to how different foods affect your migraine symptoms and adjust accordingly.

Balanced Macronutrients

A balanced diet for vestibular migraines should include:

• Proteins: Essential for neurotransmitter production and overall brain health.
• Healthy Fats: Support brain function and reduce inflammation.
• Complex Carbohydrates: Provide sustained energy and help maintain stable blood sugar levels.

Incorporating Superfoods

Superfoods are nutrient-dense foods that offer significant health benefits. Including them in your diet can enhance the effectiveness of the vestibular migraine diet:

• Blueberries: High in antioxidants that combat oxidative stress.
• Turmeric: Contains curcumin, which has powerful anti-inflammatory effects.
• Chia Seeds: Rich in omega-3 fatty acids and fiber.

Meal Prep Tips

Effective meal preparation is a key component of the vestibular migraine diet. It ensures you have access to safe and nutritious meals, reducing the likelihood of consuming trigger foods.

Plan Ahead

Set aside time each week to plan your meals. This proactive approach helps in avoiding last-minute unhealthy food choices that may include migraine triggers.

• Create a Weekly Menu: Outline your meals for the week, ensuring a balance of proteins, healthy fats, and complex carbohydrates.
• Make a Grocery List: Based on your meal plan, create a comprehensive shopping list to ensure you have all necessary ingredients.
• Batch Cook: Prepare large quantities of staple foods like quinoa, grilled chicken, or roasted vegetables that can be easily incorporated into multiple meals.

Batch Cooking

Preparing meals in bulk can save time and ensure you have migraine-friendly options readily available. Batch cooking involves cooking large portions of food that can be stored and consumed over several days.

• Choose Versatile Recipes: Opt for dishes that can be easily adapted, such as grilled proteins and roasted vegetables.
• Store Properly: Use airtight containers to keep pre-cooked meals fresh throughout the week.
• Freeze for Later: Prepare extra portions and freeze them for use during busier weeks.

Use Airtight Containers

Proper storage is essential to maintain the freshness and nutritional value of your prepped meals. Airtight containers prevent spoilage and keep your meals ready to eat.

• Invest in Quality Containers: Choose BPA-free, microwave-safe containers for safe storage and reheating.
• Label and Date: Clearly label containers with the contents and date to keep track of freshness.
• Organize Your Fridge and Freezer: Arrange prepped meals in an orderly fashion to make them easily accessible.

Incorporate Variety

Ensure your meal plan includes a diverse range of foods to provide all necessary nutrients and prevent dietary boredom. Variety also helps in identifying any specific food triggers.

• Rotate Protein Sources: Alternate between fish, poultry, legumes, and tofu.
• Vary Your Vegetables: Incorporate different colors and types to maximize nutrient intake.
• Experiment with Herbs and Spices: Use a wide array to enhance flavors without relying on trigger-rich condiments.

Quick and Easy Recipes

Having a repertoire of quick and easy recipes ensures that you can prepare healthy meals even on the busiest days. Here are a few ideas:

• Vegetable Stir-Fry: Quick to prepare with your choice of proteins and a variety of vegetables.
• Overnight Oats: A nutritious breakfast option that can be prepared the night before.
• Chickpea Salad: A versatile dish that can be customized with different vegetables and dressings.

Healthy Snacking

Having healthy snacks readily available can prevent the temptation to reach for trigger-rich or processed foods. Prepare snacks that align with the vestibular migraine diet.

• Fruit and Nut Mix: Combine your favorite dried fruits with a handful of nuts.
• Veggie Sticks with Hummus: Fresh vegetable slices paired with a protein-rich dip.
• Greek Yogurt with Berries: A satisfying and nutrient-dense snack option.

Supplements and Nutrition

While a balanced vestibular migraine diet provides essential nutrients, certain supplements can offer additional support in managing migraines. It’s important to consult with a healthcare professional before starting any supplementation regimen.

Magnesium

Magnesium is a vital mineral that plays a role in neurotransmitter function and blood vessel regulation. Supplementing with magnesium has been shown to reduce migraine frequency and severity.

• Recommended Dosage: 400-500 mg daily, preferably in the form of magnesium citrate or glycinate.
• Food Sources: Spinach, almonds, avocado, and black beans.
• Potential Side Effects: Diarrhea, especially with high doses.

Vitamin B2 (Riboflavin)

Riboflavin is essential for energy production and has been linked to a reduction in migraine frequency when taken as a supplement.

• Recommended Dosage: 400 mg daily.
• Food Sources: Eggs, lean meats, dairy products, and green vegetables.
• Potential Side Effects: Generally well-tolerated, but high doses may cause urine to turn bright yellow.

Coenzyme Q10

CoQ10 supports mitochondrial function and has been associated with reduced migraine occurrence and severity.

• Recommended Dosage: 100-300 mg daily.
• Food Sources: Fatty fish, organ meats, and whole grains.
• Potential Side Effects: Generally safe, but may cause mild digestive upset.

Omega-3 Fatty Acids

Omega-3s have anti-inflammatory properties that can help decrease migraine frequency and support overall brain health.

• Recommended Dosage: 1,000-2,000 mg of EPA and DHA combined daily.
• Food Sources: Salmon, mackerel, flaxseeds, and walnuts.
• Potential Side Effects: May cause fishy aftertaste or gastrointestinal discomfort.

Vitamin D

Vitamin D deficiency has been linked to increased migraine frequency. Supplementing with vitamin D can help maintain adequate levels and potentially reduce migraines.

• Recommended Dosage: 1,000-2,000 IU daily, depending on individual needs.
• Food Sources: Fatty fish, fortified dairy products, and exposure to sunlight.
• Potential Side Effects: High doses can lead to toxicity, so it’s important to adhere to recommended amounts.

Feverfew

Feverfew is an herbal supplement that has been traditionally used to prevent migraines. It may help reduce the frequency and intensity of migraine attacks.

• Recommended Dosage: 50-100 mg of standardized extract daily.
• Potential Side Effects: Mouth ulcers, gastrointestinal upset, and, in rare cases, increased bleeding risk.

Butterbur

Butterbur is another herbal supplement that has shown promise in reducing migraine frequency. However, it’s crucial to use only PA-free (pyrrolizidine alkaloid-free) butterbur to avoid liver toxicity.

• Recommended Dosage: 50 mg twice daily of PA-free extract.
• Potential Side Effects: Mild gastrointestinal issues; always consult a healthcare provider before use.

Consulting with Healthcare Professionals

Before starting any supplements, it’s essential to consult with a healthcare professional to ensure they are appropriate for your specific health needs and to avoid potential interactions with other medications.

• Personalized Advice: A healthcare provider can tailor supplementation based on individual deficiencies and health conditions.
• Monitoring: Regular blood tests may be necessary to monitor levels of certain nutrients and prevent toxicity.

Hydration and Migraine Prevention

Proper hydration is a fundamental aspect of the vestibular migraine diet. Dehydration can trigger or worsen migraine symptoms, making it crucial to maintain adequate fluid intake.

Daily Water Intake Recommendations

Maintaining optimal hydration levels is essential for preventing migraines. The general recommendation is to consume at least 8 glasses (64 ounces) of water per day, though individual needs may vary based on activity level, climate, and overall health.

• Guidelines:
  • Men: Approximately 3.7 liters (125 ounces) of total water intake per day.
  • Women: Approximately 2.7 liters (91 ounces) of total water intake per day.
• Adjust for Activity: Increase water intake during periods of high physical activity or in hot climates.
• Monitor Hydration: Pay attention to urine color; pale yellow indicates proper hydration.

Hydrating Foods

Incorporating water-rich foods into your diet can aid in maintaining hydration levels. These foods not only provide fluids but also offer essential vitamins and minerals.

• Cucumbers: Composed of about 95% water, cucumbers are excellent for hydration.
• Watermelon: Contains approximately 92% water and is rich in vitamins A and C.
• Oranges: About 87% water and provide vitamin C and potassium.
• Strawberries: Approximately 91% water and high in antioxidants.

Avoid Dehydrating Beverages

While some beverages contribute to hydration, others can have a dehydrating effect, potentially triggering migraines. It’s important to limit intake of these beverages.

• Caffeinated Beverages: Excessive caffeine can lead to dehydration, while moderate intake may be beneficial for some migraine sufferers.
• Alcohol: Alcoholic drinks, especially those high in histamines like red wine, can contribute to dehydration and trigger migraines.
• Sugary Drinks: Beverages high in sugar can cause blood sugar spikes and subsequent crashes, potentially leading to migraines.

Signs of Dehydration

Recognizing the signs of dehydration is crucial for preventing migraine triggers. Common symptoms include:

• Dry mouth and throat
• Fatigue and lethargy
• Dizziness and lightheadedness
• Headache or increased migraine intensity
• Dark-colored urine

If you experience these symptoms, it’s important to increase your fluid intake immediately to prevent exacerbation of migraine symptoms.

Tips for Staying Hydrated

• Carry a Water Bottle: Having water readily available encourages regular sipping throughout the day.
• Set Reminders: Use phone alarms or apps to remind you to drink water at regular intervals.
• Infuse Your Water: Add natural flavors like lemon, cucumber, or mint to make hydration more enjoyable.
• Monitor Fluid Intake: Keep track of how much water you consume to ensure you’re meeting your daily needs.

Hydration Strategies During Migraine Attacks

During a migraine attack, maintaining hydration can help alleviate symptoms. Here are some strategies:

• Sip Slowly: Drink small amounts of water or electrolyte-rich beverages slowly to avoid triggering nausea.
• Use Oral Rehydration Solutions: These can help restore electrolyte balance more effectively than plain water.
• Stay in a Cool Environment: Excessive heat can contribute to dehydration; keeping cool helps maintain hydration levels.

Mindful Eating Practices

Integrating mindful eating into your vestibular migraine diet can enhance your relationship with food and improve dietary adherence. Mindful eating promotes awareness of hunger and fullness cues, which can prevent overeating and help you make healthier food choices.

Eating Without Distractions

Focus on your meal without engaging in other activities such as watching TV, using your phone, or working. This practice helps you fully enjoy your food and recognize when you’re satisfied.

• Set Aside Time: Allocate specific times for meals without multitasking.
• Create a Pleasant Environment: Sit at the table, use proper utensils, and minimize external distractions.
• Engage Your Senses: Pay attention to the colors, textures, and flavors of your food.

Chewing Thoroughly

Taking the time to chew your food thoroughly aids digestion and allows your brain to register fullness signals, preventing overeating and promoting better nutrient absorption.

• Chew Each Bite: Aim to chew each mouthful at least 20 times before swallowing.
• Eat Slowly: Take your time with each meal, savoring each bite.
• Put Down Your Utensils: Pause between bites to slow down your eating pace.

Listening to Your Body

Pay attention to how different foods make you feel, both immediately and in the hours following a meal. This awareness can help you identify potential triggers and understand which foods provide sustained energy without causing migraines.

• Monitor Reactions: Note any immediate symptoms like headaches, dizziness, or nausea after eating specific foods.
• Adjust Accordingly: Reduce or eliminate foods that consistently lead to adverse reactions.
• Celebrate Positive Foods: Recognize and appreciate foods that contribute to your well-being and migraine prevention.

Gratitude Practices

Expressing gratitude for your meals can enhance the eating experience and promote positive dietary habits. This practice fosters a healthy relationship with food and encourages mindful consumption.

• Take a Moment: Before eating, take a few seconds to appreciate the food in front of you.
• Express Thanks: Verbally acknowledge the effort that went into preparing the meal.
• Reflect on Benefits: Consider how the food supports your health and well-being.

Portion Control

Being mindful of portion sizes helps prevent overeating and maintains stable blood sugar levels, which is crucial for migraine management.

• Use Smaller Plates: This can naturally limit portion sizes without feeling deprived.
• Serve Mindfully: Start with smaller portions and only take more if you’re still hungry.
• Listen to Hunger Cues: Eat when you’re hungry and stop when you’re comfortably full.

Planning and Preparation

Incorporate mindful eating into your meal planning by preparing balanced, nutritious meals that satisfy both hunger and nutritional needs.

• Balanced Meals: Ensure each meal contains a mix of proteins, healthy fats, and complex carbohydrates.
• Prep Ingredients: Prepare and portion ingredients in advance to facilitate mindful meal preparation.
• Set Intentions: Before each meal, set a positive intention to eat mindfully and enjoy your food.

Mindful Snacking

Extend mindful eating practices to your snacking habits by choosing nutritious options and paying attention to your body’s signals.

• Choose Whole Foods: Opt for fruits, vegetables, nuts, and seeds instead of processed snacks.
• Portion Snacks: Pre-portion snacks to avoid mindless overeating.
• Enjoy Each Bite: Take the time to savor and fully experience each snack.

Emotional Eating Awareness

Recognize and address emotional eating patterns that can lead to poor dietary choices and trigger migraines.

• Identify Triggers: Understand what emotions or situations lead to emotional eating.
• Develop Coping Strategies: Find alternative ways to cope with emotions, such as meditation, exercise, or talking to a friend.
• Seek Support: Consider professional help if emotional eating is a significant issue.

Conclusion

The vestibular migraine diet is a powerful tool in managing and reducing the impact of vestibular migraines. By carefully selecting foods, avoiding triggers, and incorporating beneficial nutrients, individuals can experience significant improvements in their quality of life.

Remember to consult with healthcare professionals before making significant changes to your diet, ensuring that your approach is tailored to your specific needs. Combining dietary strategies with other management techniques, such as stress reduction and regular physical activity, can provide a comprehensive approach to controlling vestibular migraines.

Embracing a mindful and balanced approach to eating not only supports migraine prevention but also promotes overall health and well-being. With dedication and the right strategies, you can take control of your diet and significantly reduce the burden of vestibular migraines.

Stay informed, stay proactive, and prioritize your health to enjoy a life with fewer migraines and improved vestibular function.

References and Further Reading

• Mayo Clinic: Migraine Diet
• National Center for Biotechnology Information: Dietary Interventions for Migraine
• American Migraine Foundation
• Healthline: Migraine Diet Foods to Avoid