This article explores how what you eat may influence vestibular migraine symptoms and offers practical guidance on making dietary adjustments to help reduce flare-ups.

Vestibular migraine is a migraine disorder in which vertigo is a primary symptom.

Vertigo creates a sensation of movement even when you’re still — either that you’re spinning or that the world is moving around you. It can feel very similar to motion sickness.

An episode of vestibular migraine can last from a few seconds to several hours and may include symptoms such as dizziness, imbalance, motion sensitivity, lightheadedness, confusion or disorientation, nausea, vomiting, and sometimes a severe headache (1Trusted Source).

Unlike typical migraine attacks, vestibular migraines don’t always involve headache pain, which can make the condition harder to identify (2Trusted Source).

Some studies indicate that certain lifestyle and dietary changes may help lessen both the frequency and intensity of vestibular migraine episodes (2Trusted Source).

If you experience migraines, your typical triggers — such as specific foods, smells, or stressful situations — may also set off vestibular migraine episodes. These triggers usually provoke the same type of migraine you’re prone to, rather than a new type altogether.

How Diet Can Influence Vestibular Migraine

The exact cause of vestibular migraine is still not fully understood. However, it’s more commonly seen in women and may be influenced by genetics, diet, environment, and lifestyle (2Trusted Source, 3Trusted Source).

Evidence suggests that avoiding known dietary triggers can reduce how often migraine attacks occur and how severe they feel, including vestibular migraines (3Trusted Source).

Common food triggers include chocolate, coffee, alcohol, aged cheeses, and processed meats. These foods contain substances such as tyramine, nitrates, histamine, and phenylethylamine — all of which are linked to migraine symptoms (3Trusted Source, 4Trusted Source).

Some people also find that skipping meals or fasting can provoke symptoms. Even mild dehydration can trigger a migraine, so it’s important to drink enough water (5Trusted Source).

That said, triggers vary between individuals. Some people may find that food has no noticeable effect on their migraine episodes.

What a Vestibular Migraine Diet Looks Like

At present, there are no official dietary guidelines for managing vestibular migraine.

If you’ve identified specific foods that seem to worsen your migraines — particularly known trigger foods — start by removing those items from your diet and monitoring your symptoms.

If you can’t pinpoint a clear culprit, you might consider trying an elimination diet (3Trusted Source, 6Trusted Source).

This approach involves temporarily removing potential trigger foods and gradually reintroducing them later to identify which ones affect your symptoms.

Because everyone responds differently, elimination diets should be customized and supervised by a healthcare provider, as restricting foods for too long can lead to nutrient deficiencies.

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

Phase 1: Elimination

In this phase, you remove foods that could potentially trigger vestibular migraine symptoms.

This helps you determine whether diet is a contributing factor, as you’re excluding most common triggers.

The elimination phase usually lasts 2–3 weeks.

Phase 2: Reintroduction

After the elimination phase, you’ll slowly reintroduce the excluded foods — one group at a time — while observing how your body reacts.

Each food group should be reintroduced over 2–3 days as you record any recurrence of symptoms.

If a food doesn’t seem to worsen your migraines, it’s likely safe for you to eat. But if it causes a flare-up, it’s best to avoid it in the future.

The reintroduction stage generally lasts another 2–3 weeks, although it can take longer depending on how many food groups were removed.

Foods to Limit or Avoid

During the elimination phase, it’s best to remove foods known to trigger migraines, such as (4Trusted Source):

• Aged cheeses

• Alcohol, especially red wine and beer

• Aspartame and other artificial sweeteners

• Chocolate

• Processed meats (bacon, sausages, salami, cured meats)

• Monosodium glutamate (MSG)

Caffeine deserves special attention. Sudden changes in your caffeine intake — whether increasing or decreasing — can trigger migraines. For this reason, avoid altering your caffeine habits during an elimination diet.

Other foods that may contribute to symptoms, though with less evidence, include (4Trusted Source):

• Citrus fruits

• Tomatoes

• Onions

• Beans and lentils

• Nuts and seeds

• Pickled or fermented foods

• Organ meats (e.g., liver)

• Salted, smoked, or dried fish

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

• Canned soups or bouillon with MSG

• Fruit juices and soft drinks

• Packaged dressings and dips

• Herbal supplements or vitamins containing caffeine

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

Foods You Can Enjoy

Even with restrictions, the elimination phase still allows for many nutritious and tasty foods, such as (4Trusted Source):

• Fruits: Most fruits, except citrus and tomatoes

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

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

• Proteins: Fresh meats, poultry, fish, and eggs (avoid processed versions)

• Dairy alternatives: Coconut milk, oat milk, and other nondairy options

• Healthy fats: Olive, flaxseed, and coconut oils

• Beverages: Water and decaffeinated herbal teas

• Seasonings: Fresh herbs and spices; homemade condiments without MSG or additives

Experimenting with different herbs and spices can help keep meals enjoyable and satisfying.

Possible Drawbacks

Although an elimination diet may help pinpoint triggers and reduce vestibular migraine symptoms, it can be challenging to follow.

Long-term restriction of multiple food groups can lead to nutrient imbalances, so it’s important to do this under the supervision of a healthcare professional.

Also, not everyone with vestibular migraine will respond to dietary changes — for some people, food plays little to no role in their symptoms.

Key Takeaway

Vestibular migraine episodes — characterized by vertigo and dizziness — can be distressing, but identifying and removing dietary triggers may help provide relief.

Common triggers include aged cheese, processed meats, alcohol, coffee, chocolate, and MSG. Fasting or dehydration can also contribute.

An elimination diet, done safely under medical guidance, can help uncover your personal triggers.

However, remember that diet isn’t the root cause for everyone — what affects one person might have no impact on another.