There is no single “migraine diet” that applies to everyone. But research supports paying attention to a few specific food factors, and Dr. Harcourt’s diet guidelines are built around them.

Histamine

Histamine is a natural chemical found in many aged, fermented and processed foods. The body breaks it down with an enzyme called DAO. Some people with migraine have lower DAO activity, which lets histamine build up ^1,2.

A simple clue: if red wine leaves you congested, stuffy, flushed or tired, you may be sensitive to histamine.

Higher-histamine foods include aged cheese, cured and processed meats, fermented foods (like sauerkraut and soy sauce), canned or smoked fish, shellfish, alcohol, and some fruits and vegetables like citrus, strawberries, tomatoes, spinach and eggplant. In the Mastering Migraine plan, these are removed in the first stage of care if histamine is suspected, then added back over time. Some medications can also block DAO, so never change a prescription without talking to your prescribing physician.

Gluten and celiac disease

Celiac disease is more common in people with migraine than in the general population, and a gluten-free diet has reduced headaches in people with celiac disease ³. The Mastering Migraine Diet uses whole, gluten-free grains. Gluten hides in many sauces, including soy sauce and ketchup, so check labels.

Food sensitivity testing and the gut-brain connection

The relationship between diet and migraine runs both ways: what you eat can affect migraine, and migraine can change appetite and digestion. Research is exploring the gut-brain connection and immune reactions to foods, with some studies using IgG food testing to guide elimination diets ⁴. This is an area where individualized guidance matters.

What about chocolate?

Chocolate is often blamed, but the evidence is weak. Craving chocolate may be an early sign of an attack rather than its cause ^5,6.

Alcohol

Alcohol, particularly red wine, is one of the most commonly reported dietary triggers, and it is avoided in the Mastering Migraine Diet.

Be careful not to over-restrict

Unnecessarily strict diets can cause anxiety and nutrient gaps. The goal is a personalized plan based on your history, testing and response, not a lifetime list of forbidden foods.

Research cited on this page

1. De Marchis ML, Guadagni F, Silvestris E, et al. Genetic bases of the nutritional approach to migraine. Crit Rev Food Sci Nutr. 2019;59(14):2308-2320. PubMed 29517920 · DOI
2. Smolinska S, Jutel M, Crameri R, et al. Histamine and gut mucosal immune regulation. Allergy. 2014;69(3):273-81. PubMed 24286351 · DOI
3. Kopishinskaya SV, Gustov AV. [Gluten migraine]. Zh Nevrol Psikhiatr Im S S Korsakova. 2015;115(8):13-17. PubMed 26356609 · DOI
4. Gazerani P. A Bidirectional View of Migraine and Diet Relationship. Neuropsychiatr Dis Treat. 2021;17:435-451. PubMed 33603381 · DOI
5. Nowaczewska M, Wiciński M, Kaźmierczak W, et al. To Eat or Not to Eat: A Review of the Relationship between Chocolate and Migraines. Nutrients. 2020;12(3). PubMed 32110888 · DOI
6. Goadsby PJ, Holland PR, Martins-Oliveira M, et al. Pathophysiology of Migraine: A Disorder of Sensory Processing. Physiol Rev. 2017;97(2):553-622. PubMed 28179394 · DOI