Preventing Chronic Pain in the Seven Realms © Dr.
James Fricton
Migraine Prevention Diet
Eating a healthy healing diet will not only prevent migraine but also reduce the risk
of many other conditions. Migraine is often triggered by diet sensitivities. Thus,
severe, frequent migraines can be prevented or reduced with an elimination diet.
Eat only pain-safe foods from the list and avoid the common food triggers completely.
Foods that are not on either list can be eaten freely. There are some basic principals to
follow in preventing migraines.
A. Benefits of healthy eating. People who eat a healthy diet have:
• Better overall health • Reduced risk of migraine and pain flares
• More overall energy for life’s activities • Reduce inflammation in body
• Stronger immune systems to prevent illness • Reduced risk of death from heart disease
• Lower weight • Reduced risk of Parkinson's
• Promote strength and better movement • Reduced risk of cancer
• Make you think clearer and learn faster • Reduced risk of Alzheimer's and dementia
• Better emotional health and reduced depression • Reduced irritable bowel and gastrointestinal conditions
B. Migraine elimination diet by reducing common migraine triggers
• Wine, beer, other alcohol beverages, caffeine and lack of it, monosodium Glutamate, dairy products,
chocolate, eggs, citrus fruits, apples, or bananas, wheat (bread, pasta, etc.), nuts and peanuts,
tomatoes, onions, corn, and others.
• Confirm which foods are your triggers by reintroducing the foods one at a time, every two days. Food
that trigger headaches will do so within three to six hours of the attack.
• Eat foods rich in magnesium, calcium, complex carbohydrates, and fiber to prevent migraines.
Headache-safe food include water, brown rice, cooked green vegetables, e.g., broccoli, spinach, swiss
chard, collards, carrots, sweet potatoes, squash, cooked or dried non-citrus fruits, e.g., cherries,
cranberries, pears, prunes.
B. What you eat
Read labels on any processed or preserved food for added sugar, fat, monosodium glutamate, and others
additives that increase risk of pain, inflammation, and obesity
Protective Dietary Factors (Eat more of these) Risk Dietary Factors (Eat less of these)
• 6 to 8 glasses of water per day (8oz glasses) • Caffeine, sweet juices, and energy drinks
• Colorful fresh fruit • Foods with high sugar content
• Colorful fresh vegetables and salads • Candy and sweets
• Whole grain products with high fiber • Refined carbohydrates
• Olive oil • Potato chips and processed food
• Poultry, fish, or shellfish • Fried foods with saturated fats
• Nuts and legumes • Beef and other red meat
• Low fat dairy or lactose free if intolerant • Soda, pop, and sugar drinks
• Occasional red wine in small quantities • Watch for gluten and lactose intolerance
• Smart snacks such as fresh fruit or Greek yogurt • Watch for food sensitivities that trigger pain
C. How you eat
Protective Factors (Do) Risk Factors (Do not do)
• Make healthy choices at grocery store • Shopping when hungry
• Eat a balanced diet at each meal • Skipping meals due to lack of time
• Personalize each meal with what you like • Stuffing yourself full at each meal
• Eat small portions until full. • Eating when bored or watching movies
• Eat only when hungry • Eating fad diets
• Eat slowly and savor every bite. Chop sticks help. • Watching food commercials
• Use small plates with small servings • Frequent snacking
• In restaurants, order small portions • Making food the focus of your life
• Brush your teeth to curb your apetite until meal • Talking with mouth full
• Stop eating when full (brain needs about 20
• Stomach gurgling is digestion not hunger pangs,
minutes to get the "Not hungry” sign)
