This article explores how dietary habits may influence vestibular migraine and offers guidance on making food choices that can help minimize symptoms.

Vestibular migraine is a form of migraine in which vertigo — the false sensation of spinning or movement — is a primary symptom.

People with vertigo may feel like they’re moving when they’re not, or that their surroundings are shifting. The feeling can be unsettling and is often compared to motion sickness.

A vestibular migraine episode can last from a few seconds to several hours. Symptoms may include dizziness, imbalance, nausea, vomiting, disorientation, and sometimes severe headache pain (1Trusted Source).

Because not all vestibular migraines cause headaches, they can be difficult to diagnose (2Trusted Source).

Research suggests that both lifestyle and dietary changes may help reduce how often these episodes occur and how severe they feel (2Trusted Source).

Just as with other migraine types, triggers such as certain foods, scents, or emotional stress can bring on an attack. These triggers typically cause your usual migraine pattern — in this case, vestibular migraine.

How Diet Affects Vestibular Migraine

The exact cause of vestibular migraine isn’t fully known, but it appears more frequently in women and may be influenced by a combination of genetics, diet, lifestyle, and environmental factors (2Trusted Source, 3Trusted Source).

Evidence suggests that avoiding known food triggers can reduce the intensity and frequency of migraine episodes, including vestibular migraines (3Trusted Source).

Common dietary triggers include chocolate, aged cheese, coffee, alcohol, and processed meats. These foods contain compounds like tyramine, histamine, nitrates, and phenylethylamine, which have been linked to migraines (3Trusted Source, 4Trusted Source).

For some people, skipping meals or becoming dehydrated can also trigger an attack (5Trusted Source).

It’s important to note that migraine triggers vary from person to person — not everyone reacts to the same foods.

What Is a Vestibular Migraine Diet?

There are currently no standard dietary guidelines for managing vestibular migraine.

If you notice certain foods seem to make your symptoms worse, you can start by avoiding those items and monitoring any changes.

If you’re unsure which foods may be responsible, an elimination diet can help identify personal triggers (3Trusted Source, 6Trusted Source).

This type of diet involves removing foods that are suspected to cause symptoms, then reintroducing them gradually to see which ones provoke a reaction.

Because elimination diets can limit nutrients if done incorrectly, they should be followed under the supervision of a healthcare professional or registered dietitian.

Typically, this process takes 5–6 weeks and includes two stages: elimination and reintroduction.

Stage 1: Elimination

In this stage, you remove foods that are most commonly associated with migraine symptoms.

By eliminating potential triggers, you can better determine whether diet is a factor in your vestibular migraines.

This phase usually lasts 2–3 weeks.

Stage 2: Reintroduction

Once the elimination period is complete, you gradually add back the foods you removed — one group at a time.

Each food group should be reintroduced over 2–3 days while tracking your symptoms.

If a food doesn’t seem to affect you, it’s likely safe to keep in your diet. If it causes symptoms to return, it’s best to avoid it long-term.

This phase generally lasts another 2–3 weeks, though the timing may vary depending on how many foods you’re testing.

Foods to Limit or Avoid

During the elimination phase, try cutting out foods that have been most strongly linked to migraines (4Trusted Source):

• Aged cheeses

• Alcohol, especially red wine and beer

• Aspartame and other artificial sweeteners

• Chocolate

• Processed or cured meats (bacon, salami, sausage)

• Monosodium glutamate (MSG)

Caffeine also deserves careful attention. Large changes — either increasing or cutting back too quickly — can trigger a migraine, so maintain a steady caffeine intake during your elimination diet.

Other foods that might cause problems for some people, though evidence is less consistent, include (4Trusted Source):

• Citrus fruits

• Tomatoes

• Onions

• Beans and lentils

• Nuts and seeds

• Fermented or pickled foods

• Organ meats (like liver)

• Salted, smoked, or dried fish

• Dairy products (milk, cheese, cream, yogurt, ice cream)

• Canned soups or broths containing MSG

• Carbonated sodas and fruit juices

• Packaged dips and bottled salad dressings

• Supplements or herbal products with caffeine

If you suspect other foods could be triggers, talk with your healthcare provider before making additional dietary changes.

Foods You Can Eat Freely

Even during the elimination phase, you can enjoy a wide variety of nutritious, satisfying foods (4Trusted Source):

• Fruits: Most fruits except citrus and tomatoes

• Vegetables: Nearly all except onions, beans, and lentils

• Grains: Rice, oats, quinoa, couscous, and other whole grains

• Protein sources: Fresh meat, poultry, fish, and eggs (not processed)

• Dairy alternatives: Nondairy milks such as oat, coconut, or rice milk

• Healthy fats: Olive oil, flaxseed oil, and coconut oil

• Drinks: Water and caffeine-free herbal teas

• Seasonings: Fresh herbs and spices; homemade sauces or condiments

Using a variety of herbs and spices can make meals flavorful and enjoyable even while limiting certain ingredients.

Possible Challenges

While an elimination diet can be helpful, it can also be restrictive and difficult to maintain.

Eliminating several food groups for an extended time can lead to nutrient deficiencies if not managed properly. That’s why it’s essential to follow this plan with professional guidance.

Additionally, diet changes may not improve symptoms for everyone. For some people, vestibular migraine triggers are unrelated to food.