Managing Vestibular Migraine: A Guide to Dietary Triggers

If you’ve ever felt like the room was spinning while you were standing perfectly still, you know how debilitating vestibular migraine can be. Unlike a typical headache, this condition is defined by vertigo—a sensation of motion that can lead to dizziness, nausea, and a complete loss of balance.¹

While the exact cause is still being studied, many experts believe that what you eat can act as a “switch” for these episodes. By identifying and removing your personal dietary triggers, you can reclaim control over your balance and your life.

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The Connection Between Food and Vertigo

For many, a vestibular migraine is a “threshold” event. Various triggers—stress, poor sleep, and certain chemicals in food—stack up until they cross a line and cause an attack. Common culprits found in our daily diets include:

• Tyramine: Found in aged cheeses and fermented foods.²
• Nitrates: Often used to preserve processed meats like hot dogs and deli slices.³
• MSG: A flavor enhancer hidden in many packaged snacks and bouillon.
• Phenylethylamine: A compound naturally present in chocolate.⁴

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The Strategy: The Migraine Elimination Diet

Because everyone’s body reacts differently, there isn’t a one-size-fits-all “migraine-free” menu.⁵ Instead, many find success through a structured Elimination Diet, which typically follows two phases:⁶

Phase 1: The Reset (2–3 Weeks)

During this time, you cut out all suspected trigger foods. This clears the system and allows you to see if your vertigo frequency decreases.

Phase 2: The Discovery (2–3 Weeks)

You slowly reintroduce one food group at a time (e.g., dairy on Monday, then wait 48 hours). If your dizziness returns shortly after eating a specific food, you’ve found a likely trigger.

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What to Avoid vs. What to Enjoy

To simplify your grocery shopping during an elimination phase, use the table below:

Avoid (Potential Triggers)	Enjoy (Safe Foundations)
Aged Cheeses: Cheddar, blue, brie	Fresh Proteins: Unprocessed chicken, beef, fish, and eggs
Processed Meats: Bacon, sausage, salami	Grains: Rice, oats, quinoa, and couscous
Artificial Sweeteners: Aspartame	Fresh Produce: Most veggies (except onions/beans) and non-citrus fruits
Alcohol: Specifically red wine and beer	Healthy Fats: Olive oil and flaxseed oil
Fermented Foods: Pickles, kimchi, sauerkraut	Hydration: Plenty of water and herbal teas

Note on Caffeine: Do not quit caffeine “cold turkey” during this diet. Sudden withdrawal is a major migraine trigger itself.⁷ If you plan to reduce caffeine, do so very gradually.

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Important Considerations

• Don’t Skip Meals: Fluctuating blood sugar is a massive trigger.⁸ Aim for consistent, balanced meals throughout the day.
• Stay Hydrated: Even mild dehydration can disrupt the vestibular system.⁹
• Seek Guidance: Always consult a dietitian or doctor before starting a restrictive diet to ensure you aren’t missing out on essential nutrients.

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Summary

Dietary changes aren’t a “cure,” but for many, they are a vital tool for reducing the severity of vertigo. By tracking your meals and symptoms in a journal, you can identify patterns that help you avoid future episodes.