What to Eat When Migraines Are Common

When migraines are a common part of your life, the most important thing becomes avoiding more migraines. Some people are triggers by food, and this occurs when the liver and or the blood vessels are compromised and are not preforming their functions as they should. Because the liver is not cleaning the blood or the arteries are not able to expand to accommodate extra needs and adjust from pressure changes, the brain doesn’t get the oxygen and nutrients that it needs. You may or may not know if food is triggering your migraines. If you notice frequently or occasionally that migraines are an issue when you drink wine, eat cheese, travel to higher altitude, fly on an airplane, then this food list can be very meaningful to you. If you don’t know what causes your migraines, I suggest you take the migraine test which can be found on this website and in my book, RealMigraineSolution.com


Food List


Trigger foods: These foods can trigger migraines because they coagulate the blood (increase blood viscosity/thickness/stickiness) and when circulation is already compromised this can add enough to the equation to tip the scale into a migraine or make one worse.


As these food increase blood viscosity, or sticky blood, they decrease ease of oxygen and nutrient delivery. This increases your chance of having a migraine if you are susceptible. Vitamin K thickens your blood and increases the risk of clotting or high blood viscosity.

      Avoid in large quantities or frequently           

1.    Foods high in Vitamin K  

Unit of Vitamin K per serving

a.    Kale, cooked 1/2 cup                                            531

b.    Spinach, cooked 1/2 cup                                     444

c.     Collards, cooked 1/2 cup                                     418

d.    Swiss chard, raw 1 cup                                         299

e.    Swiss chard, cooked 1/2 cup                               287

f.     Mustard greens, raw 1 cup                                  279

g.    Turnip greens, cooked 1/2 cup                           265

h.    Parsley, raw 1/4 cup                                            246





        Avoid in large quantities or frequently

2.    Food high in saturated fat

a.    Fatty beef

b.    Lamb

c.    Pork

d.    Poultry with skin

e.    Beef fat (tallow)

f.     Lard and cream

g.    Butter

h.    Cheese

i.      Other dairy products made from whole

        or reduced-fat (2 percent) milk.

j.      Cheese substitutes and butter substitutes may be high also

k.     Some baked goods

l.      Fried foods

m.   Palm oil

n.    Palm kernel oil

o.    Coconut

p.    Coconut oil

3.    Some fermented food

a.    Yogurt

b.    Wine

c.     Cheese

4.    Other foods to Avoid during liver healing

a.    Pickled foods

b.    Excessive caffeine

c.     Sodium Nitrates

d.    Monosodium Glutamate (MSG)

e.    Shellfish, ocean bottom feeders

f.      All alcohol 

3. Although these foods have some Vitamin K, the levels are low enough that they  won’t trigger high blood viscosity and do not need to be avoided.




  1. Broccoli, raw 1 cup                   89

  2. Cabbage, cooked 1/2 cup        82

  3. Green leaf lettuce 1 cup           71

  4. Prunes, stewed 1 cup               65

  5. Romaine lettuce, raw 1 cup     57

  6. Asparagus 4 spears                 48

  7. Avocado 1 cup                          30-48

  8. Tuna, canned in oil 3 ounces  37

  9. Blue/black-berries, raw 1 cup 29

  10. Peas, cooked 1/2 cup                     


Food that thins the blood and reduces your

chances of getting a migraine:


1.          Spices

a.         Curry powder

b.         Cayenne pepper

c.         Ginger

d.         Paprika

e.         Thyme

f.          Cinnamon

g.         Dill

h.         Oregano

i.          Turmeric

j.          Licorice

k.         Peppermint 

2.    Vitamins

a.    Vitamin E

b.    Vitamin B6

c.     Vitamin B2

d.    Vitamin D

e.     Omega 3

                                     i.        Anchovies

                                    ii.        Salmon

                                   iii.        Albacore tuna

                                   iv.        Mackerel

                                    v.        Lake Trout

                                   vi.        Herring

3.    Fruits

a.     Raisins

b.     Prunes (In moderation. They have some Vitamin K)

c.     Cherries

d.     Cranberries

e.     Blueberries

f.     Grapes

g.     Strawberries

h.     Tangerines

i.      Oranges

j.      Watermelon

k.     Cantaloupe

l.      Peaches

m.   Fruits high in moisture

n.    Coconut water

4.    Vegetables

a.    Onions

b.    Garlic

5.    Liquids

a.    Water

b.    Pure fruit juice

c.    Herbal tea

You can heal your body from migraines by following the healing protocol found in my book, Migraine Protocol. Until you no longer have migraines, or you liver or blood vessels are healed,

You will want to follow the food guideline above. Once you are well, then you can enjoy these foods again as you would like.

Image by Floh Maier
Image by Paolo Bendandi
Image by Iñigo De la Maza
Image by Jez Timms
Fresh Kale
Salmon Breast