This guide explains how certain foods may influence vestibular migraine symptoms and provides practical steps to help you make dietary changes that could reduce attacks.

Vestibular migraine is a migraine condition in which vertigo — the feeling that you or your surroundings are spinning — is a primary symptom.

Vertigo can resemble motion sickness, causing dizziness, imbalance, and nausea.

A vestibular migraine episode can last anywhere from a few seconds to several hours and may bring symptoms like dizziness, motion sensitivity, nausea, vomiting, confusion, or difficulty maintaining balance. Some people also experience headaches, though not everyone does (1Trusted Source).

Because vestibular migraines don’t always involve head pain, they can be challenging to diagnose (2Trusted Source).

Research suggests that lifestyle and dietary adjustments may help reduce the number and severity of attacks (2Trusted Source).

As with other migraine types, vestibular migraine triggers vary by person. Common ones include certain foods, smells, and stress. If you’re prone to vestibular migraines, these triggers will likely lead to that specific kind of migraine.

How Food Choices May Affect Vestibular Migraine

The root cause of vestibular migraine isn’t completely understood, but it appears more common among women and may be influenced by genetics, environmental factors, diet, and lifestyle (2Trusted Source, 3Trusted Source).

Evidence indicates that avoiding certain foods may help reduce how often migraines occur and how intense they are (3Trusted Source).

Foods such as chocolate, coffee, alcohol, aged cheese, and processed meats are known to contain substances like tyramine, histamine, nitrates, and phenylethylamine, which have been linked to migraine activity (3Trusted Source, 4Trusted Source).

For some people, skipping meals or mild dehydration can also trigger a migraine (5Trusted Source).

That said, triggers are highly individual — some people may be sensitive to specific foods, while others notice no connection at all.

What a Vestibular Migraine Diet Looks Like

There are no official dietary guidelines for vestibular migraine, but identifying and limiting trigger foods can help some people manage their symptoms.

If you already suspect certain foods make your migraines worse, try avoiding them first and see how your body responds.

If you’re unsure what triggers your symptoms, an elimination diet may help you identify them (3Trusted Source, 6Trusted Source).

An elimination diet involves removing potential trigger foods from your meals, then slowly reintroducing them to determine which ones cause problems.

Because removing multiple foods can affect your nutrient intake, this approach should be done under the supervision of a healthcare provider or dietitian.

Typically, an elimination diet lasts 5–6 weeks and includes two stages: elimination and reintroduction.

Phase 1: Elimination

During this phase, you avoid foods most likely to contribute to migraine symptoms.

This helps you determine whether dietary changes make a difference, since most triggers are temporarily removed.

This phase generally lasts 2–3 weeks.

Phase 2: Reintroduction

Next, you gradually add the eliminated foods back into your diet — one group at a time — while tracking your response.

Each food or category should be tested for 2–3 days before moving on to the next.

If a food doesn’t cause symptoms, it’s safe to include in your regular meals. If it does, it may be best to avoid it long term.

This phase usually lasts another 2–3 weeks, though timing can vary depending on how many foods you’re reintroducing.

Foods to Avoid

During the elimination phase, it’s best to cut out foods commonly linked to migraine attacks (4Trusted Source):

• Aged cheeses

• Alcohol (especially red wine and beer)

• Aspartame and other artificial sweeteners

• Chocolate

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

• Monosodium glutamate (MSG)

Caffeine can also affect migraine activity. Sudden changes — either increasing or reducing your intake — can trigger attacks, so keep your caffeine level consistent during this process.

Other foods that may worsen symptoms, though evidence is limited, include (4Trusted Source):

• Citrus fruits

• Tomatoes

• Onions

• Beans and lentils

• Nuts and seeds

• Pickled or fermented foods

• Organ meats (such as liver)

• Smoked, salted, or dried fish

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

• Canned soups or broth containing MSG

• Sodas and fruit juices

• Packaged dressings and dips

• Supplements or herbal products containing caffeine

If you suspect other foods may be triggers, talk with your healthcare provider before eliminating them.

Foods You Can Eat

Even with restrictions, there are still plenty of nourishing and tasty foods you can include (4Trusted Source):

• Fruits: Most fruits except citrus and tomatoes

• Vegetables: Most vegetables except onions, beans, and lentils

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

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

• Dairy alternatives: Oat milk, coconut milk, and other plant-based milks

• Healthy fats: Olive, flaxseed, and coconut oils

• Drinks: Water and caffeine-free herbal teas

• Flavorings: Fresh herbs and spices, plus homemade condiments

Experimenting with different herbs, spices, and cooking methods can make this diet enjoyable and sustainable.

Possible Challenges

While an elimination diet may help identify triggers, it can also be restrictive and time-consuming.

Avoiding multiple food groups for too long may lead to nutrient deficiencies, so working with a healthcare professional is important.

Also, not everyone with vestibular migraine will respond to dietary changes — triggers vary widely from person to person.

Bottom Line

Vestibular migraine episodes, often marked by vertigo and dizziness, can be uncomfortable and disruptive. Identifying and avoiding certain foods may help reduce symptoms for some people.

Common triggers include aged cheese, chocolate, processed meats, coffee, MSG, and alcohol like red wine and beer. Skipping meals or becoming dehydrated can also play a role.

An elimination diet, when done safely under medical supervision, can help pinpoint your individual triggers.

Still, dietary changes may not work for everyone — what affects one person might not bother another.