Anti Headache Diet Plan

By Joel Fuhrman, M.D.

Guidelines And Suggestions To Help Design Menu Plans To Eliminate Headaches!

The anti-headache diet can be divided into two phases. Phase one is the intervention period, when you are in the process of eliminating your headaches. Phase two is the maintenance period, when you are preventing reoccurrence.

The diet is essentially the same in both phases, with the optional addition of not more than 12 ounces of animal products weekly and dark colored beans after your headaches have been eliminated.

Include The Following:

  • Green vegetables, especially dark green leafy cruciferous vegetables (kale, collards, bok choy, brussels sprouts, cabbage, and Chinese cabbage), raw and steamed, every day;
  • Fresh fruit in moderation;
  • Tomatoes, carrots, corn, sweet potatoes, and squashes;
  • Light colored beans such as cannellini beans, white beans, lentils, chickpeas, and split peas;
  • Raw, unsalted seeds and nuts (blanched almonds only),whole or ground up to make nut butters.

Exclude The Following:

  • Alcoholic beverages, soft drinks, commercial fruit juice, soy milk, herbal teas, and caffeinated drinks;
  • Processed food, processed meats, all food additives (including MSG), restaurant food, canned food, and anything with added salt;
  • Dairy products and soy products;
  • Peanuts, unblanched almonds, and Brazil nuts;
  • Dried fruit, grapefruit, pineapple;
  • Any artificial or natural sweeteners (except for fresh fruit), cinnamon, and chocolate;
  • Red and black beans.

Menu Suggestions

The following examples of healthful breakfasts, lunches, and dinners can be interchanged and combined for variety and availability of ingredients.


  • Fresh vegetable juice, 6-8 ounce glass of fresh juice made from carrot, beet, apple, kale, parsley, or other greens
  • Fresh fruit and melon on bed of raw greens
  • Fennel, cucumber, lettuce, a few walnuts or blanched almonds
  • Oatmeal or steel cut oats with fruit, ground flaxseed, and sliced apples


  • Green salad (at least 1/2 pound raw veggies) or blended salad, with one of the healthful salad dressings such as tahini or cashew butter mixed with fruity vinegar or a teaspoon of olive oil
  • Vegetable Bean Soup, made with zucchini, leeks, cruciferous leafy greens, mushrooms, onion, lentils, white beans, parsnips, carrots, cooked in half vegetable juice and half water
  • Fresh fruit


  • Fresh vegetable juice, tomato- or carrot-based, with greens and strawberries
  • Blended salad made with apples, orange, lemon, strawberries, or blueberries, plus 2 ounces each of kale, organic spinach, and green lettuce
  • Steamed green vegetables, such as brussels sprouts, asparagus, cabbage, and chopped kale (all leafy greens are okay)
  • Salad or raw vegetable platter, carrots, peppers, snow peas, broccoli, and hummus dip made with baked eggplant (blend baked eggplant with unsalted chickpeas, raw unhulled sesame seeds, scallions, garlic, lemon, and horseradish)
  • Vegetable/Eggplant Stew, red peppers, mushrooms, eggplant, zucchini, tomatoes, cauliflower, frozen peas, frozen corn, onion, and garlic
  • Sweet potato, butternut or acorn squash, carrots and peas, wild rice, and brown rice
  • Fresh or frozen fruit (whipped) berries, or other fruits such as watermelon, cantaloupe, nectarines, and cherries
  • Fruit sorbet made with frozen organic strawberries whipped with an orange.



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