You’ve probably tried just about everything to ward off your vestibular migraine symptoms. But conflicting advice can make small choices seem overwhelming, such as deciding what to eat.

While there’s no official vestibular migraine diet, food does make a difference for many people. However, it’s important to remember that not everyone responds to dietary changes. What works for someone else might not work for you.

Sometimes, the only way to know is to try and see. Figuring out how (and if) food affects your vestibular migraine symptoms takes some trial and error.

Here are some tips to consider on your journey to self-discovery.

Temporarily Eliminate Potential Trigger Foods

An elimination diet can help you determine if your vestibular migraine symptoms are triggered by food. Triggers are types of foods or specific ingredients that bring on migraine attacks.

An elimination diet removes all potential problem foods for a set period of time (usually a few weeks). Next, you gradually reintroduce them, one at a time, to observe how your body responds.

It is important to remember that an elimination diet is not intended to be followed long term. It should be done under the guidance of a physician or registered dietitian.

Which Foods Trigger Vestibular Migraine?

While everyone is different, common triggers for vestibular migraine may include chocolate, red wine, monosodium glutamate (MSG), and aged cheeses.

So far, there doesn’t seem to be any difference in the potential food triggers for vestibular migraine versus other types of migraine.

Individual Foods

Research has also pointed to the following items as potential migraine triggers:

• Alcohol
• Aspartame or sucralose
• Citrus fruits (like oranges, lemons, and grapefruit)
• Coffee or caffeine
• Ice cream and other dairy products
• Nuts
• Onions
• Tomatoes

Food Groups

Some people are sensitive to specific groups of foods. For example, gluten is a protein found in wheat. It’s also in beer and added to many processed foods.

If vestibular migraine symptoms seem to be triggered by gluten, you’ll need to learn how to scan food labels and avoid this ingredient.

Other compounds found in aged foods, fermented foods, or cured meats can also be a problem for some people. These include:

• Tyramine, which is found in aged, cured, pickled, and fermented foods
• Histamines, which are found in alcohol, fermented foods, and specific fresh foods, including avocados, spinach, and shellfish
• Nitrates, which are found in processed meats such as bacon, sausage, pepperoni, and salami

Another compound, phenylethylamine, can also be a migraine trigger. You can find it in a range of foods, including chocolate, eggs, and certain nuts, seeds, and beans.

Understanding how to find and avoid these compounds can be tricky. Getting help from your healthcare team can take the guesswork out of elimination diets.

Seek Medical Supervision

Since elimination diets can be very restrictive and may increase the risk of nutrient deficiencies, it’s best to do them under the care of a physician or registered dietitian. They may instruct you to keep a food diary where you write down your food intake and any migraine symptoms to discuss at your follow-up appointment.

What if You Don’t Have Any Food Triggers?

Identifying one simple ingredient as the reason for your vestibular migraine symptoms can seem like a dream come true. But for most people, it’s not that easy.

Several members of MyMigraineTeam have looked for food triggers. Some don’t find any.

“Food has never been a trigger for me. I have had this theory asked of me by doctors several times. Weather is my main trigger, skipping meals, and sometimes fatigue,” wrote one member.

“I have tried cutting out meat, dairy, gluten, caffeine, and sugar, but sadly without benefit,” said another.

If restricting your diet doesn’t seem to help, stop doing it. Instead, stick to your treatment plan and aim for a healthy lifestyle to gain control over vestibular migraine.

Focus on Healthy Eating and Lifestyle Habits

Whether you have food triggers or not, everyone with vestibular migraine can benefit from healthy habits like managing stress, eating on a regular schedule, getting enough sleep, and exercising regularly. Breaking from your normal schedule may increase migraine attacks.

Master Basic Routines

On review of past research found that 44 percent of people with migraine are triggered by long periods of fasting (not eating). In addition, major shifts to your normal diet (like completely cutting out carbohydrates) can lead to migraine attacks.

Plan to eat on a consistent schedule and stay hydrated. These are two essential habits for migraine prevention. And if you consume caffeine, try to have the same amount each day.

Try These Rules

In some cases, a few adjustments can improve your management of vestibular migraine.

Here are some general rules that might help:

• Avoid chocolate, nuts, peanut butter, and alcohol.
• Be careful with processed foods and mixed dishes (those with several ingredients and preservatives).
• Choose oatmeal, pasta, and commercial bread products over fresh or sourdough breads.
• Go for ricotta, American, or cottage cheese over blue cheese and other aged cheeses.
• Eat unprocessed meat and fish for protein.
• Limit caffeine intake to two servings per day or less.
• Have eggs and yogurt just a couple times per year.

Again, if you’re making an effort to change something in your diet or lifestyle, make sure it’s worth it. Overly restricting your diet without a change in your symptoms isn’t a sustainable way to live well with vestibular migraine.

Tips From MyMigraineTeam Members

A member of MyMigraineTeam shared how food fits into her overall management of vestibular migraine.

“The major things for me are eating three meals a day, reducing stress, and getting enough sleep. Alcohol and salty or sugary foods are not my friend,” they explained. “Weather can also be a major trigger. Plus, I have to control my movements — I can’t move too quickly from side to side.”

Another member with vestibular migraine shared, “Eat a high-magnesium diet! It helps mine a lot.”

Hearing what works for others can give you some ideas to help manage your condition. Ideally, you’ll find some specific triggers that you can work on avoiding.

If you need to restrict several major food groups, talk to your healthcare team. They can help you find other ways to prevent vestibular migraine attacks. Your healthcare provider may also suggest dietary supplements or some new foods if they feel your diet is lacking key nutrients.

Join the Conversation

On MyMigraineTeam, people share their experiences with migraine, get advice, and find support from others who understand.

Have you found any dietary triggers for vestibular migraine? Let others know in the comments below.