All the information I find online is conflicting on what the best migraine diet is, anyone follow a migraine diet that works?
There is no one "migraine diet." In general, people with frequent or chronic migraines benefit by figuring out their safe foods and trigger foods. Foods high in tyramine, histamine, glutamate and tannin are all common triggers. The book Heal Your Headache by Buchholz is a "must read" for people with migraine, in my opinion. I didnt follow his diet, but it's a great book and helps many. My "diet journey" was long as I didnt have much help, but I did a migraine-oriented elimination diet and figured out my safe foods and triggers. I became MUCH better but thought I could do better. I have been on the ketogenic diet for about 7 months and am even better. I only have 1-2 migraines per month that need a triptan to treat.
I suggest food sensitivity testing. It's different than allergies. Food sensitivities can cause migraines or other reactions days after eating the food. I got mine done through a Naturopathic doctor
I did an elimination diet a couple of years ago. It helped me to better recognize what foods/ingredients were problematic for me. It can take some time, since a trigger can take up to 72 hours to hit, but it was worth it for me. Now I monitor to see if anything has started to have any impact, just in case.
I follow a gluten-free preservative free diet basically meat fish chicken fresh veggies and dark green vegetables most important everything else is out no carbs no starches nothing in a can nothing frozen doesn’t taste great but keeps the headaches at bay