Thanksgiving 2025: Navigate the Feast Without Migraine
Thanksgiving is here, and for migraine sufferers, the traditional spread can be a minefield of potential migraine-inducing foods. Whether you're hosting dinner or attending a family gathering, this guide will help you enjoy the holiday without paying the price with a migraine.
Traditional Thanksgiving Dishes: Migraine Makeover
Turkey: Your Main Course Strategy
Classic Roast Turkey - Generally safe, but watch out for:
Processed meats with nitrates
Pre-seasoned or brined turkeys with added MSG
Migraine-Safe Modifications:
Choose fresh, organic turkey
Season with herbs like sage and thyme instead of pre-made seasoning mixes
Avoid deep-frying, which can introduce inflammatory oils
Stuffing: Proceed with Caution
Potential Electrolyte Imbalance:
Aged breads
Processed ingredients
Excessive yeast
Migraine-Friendly(er) Alternatives:
Gluten-free bread
High protein bread
Check out this carnivore-friendly recipe: Soul Bread
Homemade stuffing with fresh herbs
Limit bread varieties known to cause inflammation, such as those with a lot of sugar bread
Fruits high in fiber like Raspberries, blackberries, figs, and pears
Pumpkin Pie: Dessert Dilemma
Ingredients to Avoid:
Processed whipped cream
Artificial flavors
Excessive sugar
Migraine-Safe Dessert Hack:
Homemade pumpkin custard
Use coconut cream instead of dairy
Choose natural sweeteners
Check out this awesome Carnivore Thanksgiving Feast video by Jenny Mitich
Other Thanksgiving Tips and Ideas
Thanksgiving Games: Distraction and Stress Management
Low-stress games can help manage potential migraine:
Gentle Rain - The goal is to place the lake tiles in such a way to cause all eight types of lilies to bloom before you run out of tiles and the rain ends.
Cascadia - Take a journey to the Pacific Northwest as you compete to create the most harmonious ecosystem in Cascadia!
Dorfromantik: The Board Game - Use hexagonal tiles to form a beautiful landscape together and try to fulfill the wishes of its population.
Brindlewood Bay: A Dark & Cozy Mystery Game - Play as a group of elderly women solving murder mysteries in their quaint New England town. The game is low-prep and easy to play no matter what your experience with tabletop roleplaying games.
Ginger Tea: Keep on hand for potential migraine onset
A Note on Artificial Sweeteners: Holiday Indulgence vs. Health Consciousness
At Health by Principle, we typically advise against artificial sweeteners due to their potential health implications, especially for migraine sufferers. However, we recognize that the holidays are a time of celebration, and absolute restrictions can sometimes feel overwhelming. We want to speak directly to those moments when you might choose to use an artificial sweetener during your Thanksgiving feast.
Our Honest Perspective:
Artificial sweeteners can contribute to migraines for some individuals.
Everyone's body responds differently to these compounds
The holiday is about connection, not perfection
If you do choose to use artificial sweeteners:
Be mindful of your total intake
Monitor your body's response
Consider natural alternatives when possible
Stay hydrated
Listen to your body's signals
Remember, one day of careful indulgence doesn't negate your overall health journey. If an artificial sweetener helps you enjoy a moment with loved ones without feeling deprived, we support your choice. The most important ingredient in any holiday meal is compassion—for yourself and others.
Final Thoughts
Thanksgiving doesn't have to be a migraine minefield. With careful planning and smart modifications, you can enjoy a delicious meal without the pain.
Pro Tip: Prepare migraine-safe dishes in advance and bring them to share. This ensures you'll have safe options and introduces your family to delicious alternatives.
Wishing you a peaceful, delicious, and migraine-free Thanksgiving!
