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Food Help for Migraine
~39M Americans live with migraine (American Migraine Foundation). 3:1 female predominance. This page lists resources: AMF, MRF, food triggers + trigger journal, CGRP biologics affordability, school 504 plans, work accommodations.
1. National organizations
- American Migraine Foundation (AMF) — americanmigrainefoundation.org. Comprehensive resources + Move Against Migraine community.
- Migraine Research Foundation — migraineresearchfoundation.org. Research + resources.
- National Headache Foundation (NHF) — headaches.org. Patient education + advocacy.
- Miles for Migraine — milesformigraine.org. Walks + events.
- CHAMP (Coalition for Headache and Migraine Patients) — headachemigraine.org. Coalition advocacy.
2. Common food triggers
~30-40% of migraine patients report food triggers. Individual identification via food diary is key.
- Tyramine (high) — aged cheese (cheddar, blue, parmesan), red wine, cured meat (salami, prosciutto), dark chocolate, fermented products (sauerkraut, kimchi)
- MSG (monosodium glutamate) — Chinese food, prepared soup, salty processed snacks, soy-sauce condiments
- Nitrites / nitrates — hot dogs, bacon, ham, lunch meat (except no-nitrite)
- Aspartame — artificial sweetener. Diet sodas, sugar-free gum.
- Caffeine (paradoxical) — helps some patients, triggers others. Withdrawal definitely triggers.
- Alcohol — especially red wine (tyramine + sulfites)
- Citrus — some patients
- Skipping meals — fasting / hypoglycemia common trigger
- Dehydration — essential water throughout day
- Trigger journal apps — Migraine Buddy, N-1, Curelator. Track + identifies triggers.
3. SSI/SSDI — severe migraine
Migraine has no specific SSA listing. Qualifies via Listing 11.02 (Epilepsy) if "epilepsy-like" frequency, or via Medical-Vocational Allowance.
- SSR 19-4p — Social Security Ruling 2019 establishes criteria for evaluating primary headache disorders including migraine
- Key documentation — neurologist / headache specialist, frequency / duration / impact on daily function, treatment response, MRI excluding other causes
- Chronic migraine — 15+ days/month qualifies more easily than episodic
- Approval rate — difficult. ~20% initial, ~50% with appeal + attorney.
4. CGRP biologics — affordability
CGRP biologics revolutionized treatment since 2018. Can cost $500-700/month:
- Aimovig (erenumab) — Amgen Safety Net + copay card
- Ajovy (fremanezumab) — Teva Shared Solutions
- Emgality (galcanezumab) — Lilly Cares
- Vyepti (eptinezumab) — Lundbeck Patient Assistance
- Nurtec ODT, Ubrelvy (gepants — abortive + preventive) — Pfizer Patient Assistance
- PAF Co-Pay Relief for Medicare
- NeedyMeds — needymeds.org
5. Other migraine medications
- Triptans (sumatriptan generic, Imitrex, etc.) — $20-50 uninsured generic. GoodRx can reduce.
- Older preventives — topiramate, propranolol, amitriptyline. Cheap generics. Covered by nearly all insurance.
- Botox (chronic migraine) — $1,500-2,000/session every 3 months. Allergan Patient Assistance.
- Reyvow (lasmiditan) — Lilly Cares
- OTC — Excedrin Migraine, ibuprofen, naproxen, NSAID combinations
6. SNAP — migraine-friendly foods
- Regular small meals — avoids hypoglycemia. 4-5 mini-meals better than 3 big.
- Hydration — water at breakfast + before bed
- Magnesium-rich foods — Level B evidence for migraine reduction. Spinach, almonds, pumpkin seeds, black beans, avocado, banana.
- Riboflavin (B2) — preventive evidence. Dairy, eggs, almonds, liver.
- CoQ10 — preventive. Naturally in fish, meat, nuts.
- If SSI/SSDI or 60+ — medical deduction covers prescriptions, neurologist, prescribed supplements
7. School + work accommodations
- 504 Plan / IEP — migraine qualifies as disability. Dark quiet room during migraine, missed-class catch-up, no homework during recovery.
- ADA workplace accommodations — flexible schedule, dim lighting, quiet workspace, work-from-home during flares
- FMLA (Family Medical Leave Act) — up to 12 weeks of leave for chronic migraine
- Short-term disability insurance — often covers severe migraine episodes
Need help today?
- 911 — status migraine / first severe migraine may require ER
- AMF — americanmigrainefoundation.org
- NHF — headaches.org
- NeedyMeds — needymeds.org
- 211 — mention "chronic migraine"
Related resources
Last updated 2026-04-30. Feed America Inc. (EIN 92-1761881).